Unit 2 Flashcards by Abigail Tamer

a unit of food energy (avg person requires 2000 a day)

calorie

How well did you know this?

Not at all

Perfectly

9 calories per gram

fat

How well did you know this?

Not at all

Perfectly

4 calories per gram

protein, carbohydrates

How well did you know this?

Not at all

Perfectly

form muscles, bones, hair, skin, tissue, hemoglobin, enzymes, cell membrane, hormones, provides some energy for body

role of proteins

How well did you know this?

Not at all

Perfectly

building blocks of proteins, 20 found in food, 9 are essential

amino acids

How well did you know this?

Not at all

Perfectly

contains all 9 essential amino acids (meat, fish, poultry, eggs, milk, cheese, soy)

complete protein

How well did you know this?

Not at all

Perfectly

contains some of the essential amino acids (legumes, grains, nuts)

incomplete proteins

How well did you know this?

Not at all

Perfectly

combination yields a complete protein - vegetarians

combination of vegetable proteins

How well did you know this?

Not at all

Perfectly

0.8 per pound or .36 per kilogram - 10-35% of daily calories

daily recommendation of protein

How well did you know this?

Not at all

Perfectly

chicken, turkey - leaner source with lower fat content

white meat

How well did you know this?

Not at all

Perfectly

pork, beef, lamb - higher levels of fat, but also contains vitamins like iron, zinc, B

red meat

How well did you know this?

Not at all

Perfectly

regular consumption ____linked to increased risk of cardiovascular disease, replace with ____ can reduce risks

red meat, white meat

How well did you know this?

Not at all

Perfectly

supply energy, support and cushion organs, insulate the body, absorbs vitamins, adds flavor to food

role of fats

How well did you know this?

Not at all

Perfectly

omega-3 linolenic acid, omega-6 linolenic acids - blood pressure regulation, vision, healthy pregnancy

essential fats

How well did you know this?

Not at all

Perfectly

vegetable oils, nuts, seeds, animal products - essential in small amounts - an essential omega-6 fatty acid

linolenic acids

How well did you know this?

Not at all

Perfectly

red meat, whole milk, cheese, lunch meats, hot dogs

sources of saturated fats

How well did you know this?

Not at all

Perfectly

solid at room temp., not directly linked to heart disease but should be limited

saturated fats

How well did you know this?

Not at all

Perfectly

monounsaturated, poly unsaturated

types of unsaturated fats

How well did you know this?

Not at all

Perfectly

certain vegetables, olive oil, nuts, canola oil

sources of monounsaturated fat

How well did you know this?

Not at all

Perfectly

liquid at room temperature, one type, best choice of fat

monounsaturated fat

How well did you know this?

Not at all

Perfectly

certain vegetables, nuts, vegetable oil, fatty fish - omega-3 and omega-6, best choice of fat

sources of polyunsaturated fats

How well did you know this?

Not at all

Perfectly

salmon, tuna, trout - reduce blood clots, abnormal heart rhythms, blood pressure, risk of heart attack

omega-3 fats

How well did you know this?

Not at all

Perfectly

vegetable oils, corn, soybean, cottonseed oils - reduce omega_ for omega_

omega-6 fats; 6 for 3

How well did you know this?

Not at all

Perfectly

hydrogenation - creates solid fat from liquid oil - contains saturated and unsaturated - limit intake

trans fatty acids

How well did you know this?

Not at all

Perfectly

deep-fried foods, baked goods, snack foods

sources of trans fatty acids

waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones

cholesteral

blood fat that transport cholesterol to organs and tissues - excess amounts result in the accumulation of fatty deposits on artery wall

low-density lipoproteins

blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

high-density lipoproteins

these are small lipoproteins that can penetrate the arterial wall easily, which drives heart disease

small, dense LDL

these lipoproteins are large and fluffy and don't easily penetrate the arteries

large LDL

saturated fats raise HDL levels and are not harmful to blood profiles

true

20-35% of daily calories

daily recommendation of proteins

supply energy to body cells during exercise and daily body functions

role of carbohydrates

broken down into single glucose molecules for absorption and taken by liver and muscles to be stored as glycogen

carbohydrates during digestion

found naturally in fruits and milk and often added to foods, very easy to absorb

simple carbohydrates

found in plants like grains, legumes, tubers - includes starches and fiber

complex carbohydrates

inner layer of germ, middle layer of endosperm, outer layer of bran

structure of whole grains

refined version loses germ and bran, losing nutrients but keeping caloric content

refined carbohydrates

higher than refined version in vitamins, minerals, fiber - take longer to digest, make people feel full sooner, slower rise in glucose levels

whole grains

whole wheat, whole rye, whole oats, oatmeal, whole - grain corn, brown rice, popcorn, barley, etc

sources of whole grains

a measure of how a particular food affects blood glucose levels - high leads to quick changes in glucose levels and lead to risk of diabetes and heart disease

glycemic index

white rice, white bread, white pasta, potatoes, processed cereals, sugary drinks

sources of high glycemic index foods

45-65% of daily caloric intake

daily recommendation of carbohydrates

age, height, weight, gender, physical activity level

factors that contribute to daily calorie intake

soluble/insoluble

types of fiber

slows digestion, slows absorption of sugar, lowers cholesterol levels

soluble fiber

makes feces bulkier and softer so they pass easier

insoluble fiber

fruits, vegetables, legumes, oats, whole grains, whole wheat

sources of fiber

25 grams for women, 38 grams for men

daily recommendation of fiber

helps chemical reactions, helps release energy from carbs, proteins, and fats, produce red blood cells, maintains skeletal, nervous and immune system, acts as antioxidants

role of vitamins

fruits, vegetables, grains

sources of vitamins

A, D, E, K - stored in liver and fat cells

fat-soluble vitamins

C, B-6, B-12, biotin, thiamine, riboflavin, niacin, folate, pantothenic acids - absorbed directly into bloodstream

water-soluble vitamins

immunity, reproductive behaviors, and especially vision

role of vitamin A

sweet potatoes, beef liver, spinach, carrots, fish, milk, and eggs

sources of vitamin A

calcium absorption and bone growth, cell growth, immunity, and the reduction of inflammation

role of vitamin D

fatty fish, cod liver oil, milk, breakfast cereal, yogurt, orange juice

sources of vitamin D

fights germs, acts as an antioxidant that protects cells from free radicals, keeps blood vessels open

role of vitamin E

sunflower seeds, almonds, vegetable oils, nuts

sources of vitamin E

helps blood coagulate, keeps bones strong

role of vitamin K

green, leafy vegetables, intestinal bacteria make it

sources of vitamin K

antioxidant, protein metabolism, synthesis of neurotransmitters,

role of vitamin C

sweet red peppers, orange juice, kiwi, broccoli, brussels sprouts, cantaloupe

sources of vitamin C

metabolizes food, forms hemoglobin, stabilizes blood sugar, makes antibodies

role of vitamin B-6

chickpea, fish, beef liver, poultry

sources of vitamin B-6

forms DNA, helps nervous system function, guard against anemia

role of vitamin B-12

cooked clams, beef liver, trout, salmon, tuna, breakfast cereal

sources of vitamin B-12

prevent birth defects, helps new tissue and proteins form

role of folate

beef liver, dark leafy green vegetables, fruit, nuts, and dairy products

sources of folate

vitamins A, C, D, E

commonly lacking vitamins

inorganic compounds that help regulate body process, aid in growth, release energy, maintenance of body tissues

minerals

calcium, phosphorus, magnesium, sodium, potassium, and chloride

major minerals

chromium, copper, fluoride, iodine, iron, selenium, and zinc

essential trace minerals

healthy bones and teeth, nerve conduction, muscle contraction, blood clotting, production of energy, immunity to disease

role of calcium

dairy products, green leafy vegetables

sources of calcium

maintaining body’s fluid and electrolyte balances, digestive juices

role of chloride

table salt

source of chloride

every major biologic process, use of glucose in the body, synthesis of nucleic acids and protein, cellular energy

role of magnesium

green leafy vegetables, fish, nuts, beans, whole grains

sources of magnesium

strong bones, all cell functions, cell membranes

role of phosphorus

dairy products, fish, meats, poultry, vegetables, eggs

source of phosphorus

many major biologic processes, muscle contraction, nerve impulses, synthesis of nucleic acids and protein, energy production

role of potassium

fresh fruits, fresh vegetables

source of potassium

water balance in tissues

role of sodium

table salt

source of sodium

sulfur-containing amino acids

role of sulfur

onions, garlic, eggs, meat, dairy products

source of sulfur

hemoglobin synthesis and function; production of collagen, elastin, neurotransmitters; melanin formation

role of copper

organ meats, shellfish, nuts, fruits

source of copper

binding calcium in bones and teeth

role of fluoride

fluoridated water

source of fluoride

production of energy (as part of thyroid hormones)

role of iodine

seafood, iodized salt

source of iodine

hemoglobin synthesis and function; enzyme actions in energy production; production of collagen, elastin, neurotransmitters

role of iron

organ meats, meat, poultry, fish

source of iron

functions not entirely understood, but necessary for optimal health

role of selenium

broccoli, cabbage, celery, onions, garlic, whole grains, brewer’s yeast, organ meats

source of selenium

immunity and healing, good eyesight, hundreds of enzyme activities

role of zinc

whole grains, brewer’s yeast, fish, meats

source of zinc

calcium, vitamin D, vitamin K

vitamins that reduce the risk of osteoporosis

protects the body by blocking free radicals and repairing damage

antioxidants

prevent and treat chronic disease

phytochemicals

50-60% of human body, 9 cups for women, 13 cups for men

water

3 cups daily based on MyPlate

dairy

2 cups daily based on MyPlate

fruits

2 and 1/2 cup daily based on MyPlate

vegetables

6 ounces daily based on MyPlate

grains

5 and 1/2 ounce daily based on MyPlate

proteins

six teaspoons daily based on MyPlate

oils

a total body weight higher than the recommended range for good health - over 2/3 of americans

overweight

a more serious degree of overweight that carries multiple health risks

obesity

proportion of total body weight that is fat

percent body fat

fat stored around internal organs, more harmful than subcutaneous fat which is under the skin

visceral fat

positive occurs when you consume more energy than you spend, negative occurs when you spend more energy than you consume

energy-balance model

the problem isn't overeating, but eating the wrong kind of calories

carbohydrate-insulin model

genetic and physiological factors go into obesity

multi-factors model

Unit 2 Flashcards

(116 cards)