U2C6L3: Nutrition Flashcards
Obese
Very overweight.
Appetite
Psychological desire for food.
Hunger
Physical need for food.
Nutrients
Substances in food that your body needs.
Calories
A measure of the energy in food.
Carbohydrates
The sugars and starches that provide your body with most of its energy.
Protein
A nutrient your body uses to build, repair, and maintain cells and tissues.
Legumes
The group of vegetables that includes beans, peas, and lentils.
Essential Amino Acids
Small units that make up protein that the body cannot make-they must come from the food you eat.
Saturated Fats
Fats that are solid at room temperature.
Unsaturated Fats
Fats that are liquid at room temperature.
Cholesterol
A waxy substance used by the body to build cells and hormones, and to protect nerve fibers.
What are 3 food factors that influence what people eat?
- Food availability: some only grow in certain areas or at certain times
- Time and money: budget affects what people eat
- Personal, Physical, or Medical Factors: some people have allergies/conditions that restrict what they eat like to milk and shellfish
What are 4 important roles of nutrients?
- Give you energy
- Build new body tissues
- Repair cells
- Help processes/systems run smoothly
What are the six categories of nutrients?
- Carbohydrates: provides energy, simple/complex (sugar is simple while whole grains are complex); go for complex
- Proteins: nutrients for building/repairing tissue and comes from animal sources (meat) or complete proteins that provide essential AA, while plant sources like soybeans are incomplete proteins; they lack essential AA
- Fats: provides energy/healthy skin, high in calories; two categories (saturated=solid at room temp like butter) and (unsaturated=liquid at room temp like oils)
- Vitamins: regulates functions in small amounts like white blood cells for infection; comes from body and food
- Minerals: regulate processes like bone/teeth growth, kidney function; promotes regular body growth
- Water: vital for life, makes up half of body, and transports nutrients/removes waste/lubricates joints; need to replenish water after exercising and stuff
What are important vitamins and minerals?
- Vitamin A: promotes healthy skin/vision (from leafy veggies, eggs, liver)
- Vitamin K: helps blood clot (from leafy veggies, egg yolks, liver)
- Calcium: builds strong bone/teeth (from dairy)
- Iron: needed for hemoglobin in red blood cells (in red meat, nuts, eggs, veggies)
Hydration
Providing enough water to maintain a correct fluid balance.
Electrolytes
Substances that help control fluid levels and maintain normal potassium levels in the body.
Trans Fat
Artificial fats made when hydrogen gas reacts with oil.
What are the 6 other things found in food?
- Fiber (good for you that body can’t digest from veggies/grains; moves particles through and lowers cancer risk)
- Cholesterol (waxy substance to build cells from liver/blood; low-density/LDL can leave deposits of fat for heart attack so eat unsaturated fats; HDL lowers it and comes from veggies/nuts)
- Hidden Fats (in hidden/prepared foods and fried foods; trans fats or trans fatty acids are found in cookies and stuff)
- Hidden Sugar (fruit, candy, milk and can be bad for gaining weight/other problems)
- Sodium (processed foods for more flavor and has heart/kidney problems; use spices instead)
- Caffeine (stimulates nervous system/habit forming; in soft drinks and makes you drowsy to have more so limit it)
What are the names of common hidden sugars?
- Cane sugar
- Corn syrup
What are the 6 parts of a nutrition label?
- Serving size (how much is in a serving)
- Calories/calories from fat (energy from food)
- Nutrients/fats and sodium (amount of total fat and sodium and stuff)
- Nutrients/vitamins, fibers, and minerals (improves health)
- Percentage of Daily Value (high/low in nutrient for 2,000 calories per day)
- Understanding footnote at bottom (daily values based on 2,000 calories)
What are 10 tips for making food choices for a healthy lifestyle (PART 1)?
- Enjoy your food, but eat less
- Avoid oversized portions
- Eat some more foods more often
- Make half of your plate fruits and vegetables
- Switch to fat-free or low-fat (1%) milk
What are 10 tips for making food choices for a healthy lifestyle (PART 2)?
- Make half your grains whole grains
- Eat some foods less
- Compare sodium in foods
- Drink water instead of sugary drinks
- Balance calories
