Test 4 Flashcards
The rule that states that if you eat a variety of nutritious foods 80% of the time you whatever you want for the remaining 20% and not feel guilty
80/20 rule
The desire to eat
Appetite
The energy producing value of food when oxidized in the body
Calorie
Foods made up of starches such as pasta and rice that the body uses for long term energy
Complex carbs
Made up of indigestible carbohydrates that offer health benefits
Fiber
A sugar used by the body’s cells for energy
Glucose
The physiological need for food
Hunger
The mount of heat (or energy) required to raise the temperature of 1 kilogram (or 1,000 grams) of water by 1 degree Celsius
Kilocalorie
The science of food, the study of its uses within the body and its relationship to health
Nutrition
Substances that usually come from animal sources, solid at room temperature and associated with health problems
Saturated fats
Foods easily absorbed by the body’s cells; provide only short term energy
Simple carbs
Fats that result when liquid oil has hydrogen added to it to make it more solid (hydrogeneation)
Trans-fatty acid
Substances found in plant sources liquid at room temperature and associated with health benefits
Unsaturated fats
Come from the Latin would that means to nourish or providing all that is necessary to sustain life
Nutrition
The study of nutrition involves knowing approximately how many essential nutrients?
46
The 46 essential nutrients fall into what 6 categories?
- ) Carbohydrates
- ) Fats
- ) Proteins
- ) Vitamins
- ) Minerals
- ) Water
Contributes to the body’s energy needs, without which no other metabolic activity would occur and does so in the form of glucose
Carbohydrates
_______ is the most important sugar for the cells of the human body and a sugar into which all carbs eventually break down
Glucose
2 types of carbs
- ) Complex
2. ) Simple
Made of of starches, the form of nutrients easiest for the body to digest, absorb and use
Complex carbs
Labeled because of the molecular structure, these are sugars which also provide energy to the body but for a shorter period of time
Simple carbs
Also known as lipids, provide energy, carry the fat-soluble vitamins A,D,E,and K in the blood, provide essential fatty acids needed for growth; insulate the body, are essential parts of every cell and contribute to hormone synthesis and the blood clotting mechanism
Fats
Needed for growth, repair and maintenance of all body cells, also transmits hereditary characteristics and helps form the hormones and enzymes used to regulate body processes
Proteins
2 types of protein
- ) Complete
2. ) Incomplete
Comes from animal sources and contains all nine of the essential amino acids
Complete protein
Comes from plant foods (vegetables and grains) and lacks one or more of the essential amino acids
Incomplete protein
Organic substances needed by the body in small amounts , work by enhancing the action of enzymes in the body
Vitamins
How many known vitamins?
13
2 types of vitamins
- ) Water soluble
2. ) Fat soluble
Perform many vital functions in the body, from building strong bones and teeth to forming hemoglobin in red bllod cells
Minerals
2 types of mineral
- ) Major
2. ) Trace
Often called the “forgotten nutrient”
Water
An excessive amount of body fat that can lead to ill health
Obesity
Measures your weight in relation to your height, and is closely associated with measure of body fat
BMI
Women with a waist measurement of more than ____ inches have a higher disease risk than people with smaller measurements
35 inches
Men with a waist measurement of more than ____ inches have a higher disease risk than people with smaller measurement
40 inches
Desirable body fat for women
21-29%
Desirable body fat for men
16-24%
Is all body fat bad?
No because there is essential body fats that are required for such important functions as shock absorption for the internal organs, temperature regulation and transportation of the fat soluble vitamins A,D,E amd K
The calories from the foods and beverages you consume each day
Energy in
The calories you burn for basic body functions and physical activities
Energy out
FITT
Frequency
Intensity
Type
Time
How to determine max HR
220-age
How to find the target heart rate zone
Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate.
