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AES 240 Unit 2 > Unit 2 > Flashcards

Unit 2 Flashcards

1
Q

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

A

calorie

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2
Q

9 calories per gram

A

fat

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3
Q

4 calories per gram

A

protein, carbohydrates

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4
Q

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

A

role of proteins

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5
Q

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

A

amino acids

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6
Q

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

A

complete protein

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7
Q

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

A

incomplete proteins

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8
Q

combination yields a complete protein - vegetarians

A

combination of vegetable proteins

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9
Q

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

A

daily recommendation of protein

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10
Q

chicken, turkey - leaner source with lower fat content

A

white meat

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11
Q

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

A

red meat

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12
Q

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

A

red meat, white meat

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13
Q

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

A

role of fats

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14
Q

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

A

essential fats

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15
Q

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

A

linolenic acids

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16
Q

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

A

sources of saturated fats

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17
Q

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

A

saturated fats

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18
Q

monounsaturated, poly unsaturated

A

types of unsaturated fats

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19
Q

certain vegetables, olive oil, nuts, canola oil

A

sources of monounsaturated fat

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20
Q

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

A

monounsaturated fat

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21
Q

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

A

sources of polyunsaturated fats

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22
Q

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

A

omega-3 fats

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23
Q

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

A

omega-6 fats; 6 for 3

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24
Q

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

A

trans fatty acids

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25
Q

deep-fried foods, baked goods, snack foods

A

sources of trans fatty acids

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26
Q

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

A

cholesteral

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27
Q

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

A

low-density lipoproteins

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28
Q

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

A

high-density lipoproteins

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29
Q

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

A

small, dense LDL

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30
Q

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

A

large LDL

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31
Q

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

A

true

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32
Q

20-35% of daily calories

A

daily recommendation of proteins

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33
Q

supply energy to body cells during exercise and daily body functions

A

role of carbohydrates

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34
Q

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

A

carbohydrates during digestion

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35
Q

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

A

simple carbohydrates

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36
Q

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

A

complex carbohydrates

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37
Q

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

A

structure of whole grains

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38
Q

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

A

refined carbohydrates

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39
Q

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

A

whole grains

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40
Q

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

A

sources of whole grains

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41
Q

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

A

glycemic index

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42
Q

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

A

sources of high glycemic index foods

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43
Q

45-65% of daily caloric intake

A

daily recommendation of carbohydrates

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44
Q

age, height, weight, gender, physical activity level

A

factors that contribute to daily calorie intake

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45
Q

soluble/insoluble

A

types of fiber

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46
Q

slows digestion, slows absorption of sugar, lowers cholesterol levels

A

soluble fiber

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47
Q

makes feces bulkier and softer so they pass easier

A

insoluble fiber

48
Q

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

A

sources of fiber

49
Q

25 grams for women, 38 grams for men

A

daily recommendation of fiber

50
Q

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

A

role of vitamins

51
Q

fruits, vegetables, grains

A

sources of vitamins

52
Q

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

A

fat-soluble vitamins

53
Q

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

A

water-soluble vitamins

54
Q

immunity, reproductive behaviors, and especially vision

A

role of vitamin A

55
Q

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

A

sources of vitamin A

56
Q

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

A

role of vitamin D

57
Q

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

A

sources of vitamin D

58
Q

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

A

role of vitamin E

59
Q

sunflower seeds, almonds, vegetable oils, nuts

A

sources of vitamin E

60
Q

helps blood coagulate, keeps bones strong

A

role of vitamin K

61
Q

green, leafy vegetables, intestinal bacteria make it

A

sources of vitamin K

62
Q

antioxidant, protein metabolism, synthesis of neurotransmitters,

A

role of vitamin C

63
Q

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

A

sources of vitamin C

64
Q

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

A

role of vitamin B-6

65
Q

chickpea, fish, beef liver, poultry

A

sources of vitamin B-6

66
Q

forms DNA, helps nervous system function, guard against anemia

A

role of vitamin B-12

67
Q

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

A

sources of vitamin B-12

68
Q

prevent birth defects, helps new tissue and proteins form

A

role of folate

69
Q

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

A

sources of folate

70
Q

vitamins A, C, D, E

A

commonly lacking vitamins

71
Q

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

A

minerals

72
Q

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

A

major minerals

73
Q

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

A

essential trace minerals

74
Q

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

A

role of calcium

75
Q

dairy products, green leafy vegetables

A

sources of calcium

76
Q

maintaining body’s fluid and electrolyte balances, digestive juices

A

role of chloride

77
Q

table salt

A

source of chloride

78
Q

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

A

role of magnesium

79
Q

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

A

sources of magnesium

80
Q

strong bones, all cell functions, cell membranes

A

role of phosphorus

81
Q

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

A

source of phosphorus

82
Q

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

A

role of potassium

83
Q

fresh fruits, fresh vegetables

A

source of potassium

84
Q

water balance in tissues

A

role of sodium

85
Q

table salt

A

source of sodium

86
Q

sulfur-containing amino acids

A

role of sulfur

87
Q

onions, garlic, eggs, meat, dairy products

A

source of sulfur

88
Q

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

A

role of copper

89
Q

organ meats, shellfish, nuts, fruits

A

source of copper

90
Q

binding calcium in bones and teeth

A

role of fluoride

91
Q

fluoridated water

A

source of fluoride

92
Q

production of energy (as part of thyroid hormones)

A

role of iodine

93
Q

seafood, iodized salt

A

source of iodine

94
Q

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

A

role of iron

95
Q

organ meats, meat, poultry, fish

A

source of iron

96
Q

functions not entirely understood, but
necessary for optimal health

A

role of selenium

97
Q

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

A

source of selenium

98
Q

immunity and healing, good eyesight,
hundreds of enzyme activities

A

role of zinc

99
Q

whole grains, brewer’s yeast, fish, meats

A

source of zinc

100
Q

calcium, vitamin D, vitamin K

A

vitamins that reduce the risk of osteoporosis

101
Q

protects the body by blocking free radicals and repairing damage

A

antioxidants

102
Q

prevent and treat chronic disease

A

phytochemicals

103
Q

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

A

water

104
Q

3 cups daily based on MyPlate

A

dairy

105
Q

2 cups daily based on MyPlate

A

fruits

106
Q

2 and 1/2 cup daily based on MyPlate

A

vegetables

107
Q

6 ounces daily based on MyPlate

A

grains

108
Q

5 and 1/2 ounce daily based on MyPlate

A

proteins

109
Q

six teaspoons daily based on MyPlate

A

oils

110
Q

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

A

overweight

111
Q

a more serious degree of overweight that carries multiple health risks

A

obesity

112
Q

proportion of total body weight that is fat

A

percent body fat

113
Q

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

A

visceral fat

114
Q

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

A

energy-balance model

115
Q

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

A

carbohydrate-insulin model

116
Q

genetic and physiological factors go into obesity

A

multi-factors model

AES 240 Unit 2 (1 decks)

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