Unit 2 Flashcards
Fiber
A non digestible complex carb that aids in digestion
Helps in weight control, bowel health, heArt health and blood glucose control
Whole grains
Unrefined grains
Includes: bran, germ and endosperm
Ex: oats, popcorn, brown rice, etc
Bran and germ contain?
Vitamins, minerals, fiber, photochemical and antioxidants
Fats
Are lipids
Most concentrated energy source in diet
Lipids
supply your body w energy both during activity and during sleep
3 types of lipids
Fats, phospholipid, cholesterol
Dietary fats
Triglycerides
Usually creates saturated fats, unsaturated fats or trans fats
Fatty foods contain all 3
Saturated fat
Fatty acid chains saturated w hydrogen
Found in animal products, dairy products and tropical oil
Can increase level of low density lipoprotein cholesterol in blood
Unsaturated fats
Fatty chain acid chains one or more areas not saturated w hydrogen
Come from plant sources
What are two types of unsaturated fats
Monounsaturated and polyunsaturated
Monounsaturated
Made up of fatty acid chain w 1 unsaturated region
More rancid quickly than saturated fats
Polyunsaturated fats
2+ unsaturated regions
Easily become fan of
Get rid of newly formed cholestrol
Trans fat
Hydrogenation changes unstable unsaturated oils into more stable saturated solid fats
In processed foods
Found naturally in beef lamb and dairy products
Increase heart disease
Protein
Help build many body parts
Found in animal and plant sources
Many sources of protein are high in cholesterol and saturated fat
Amino acids are building blocks
Complete proteins
Supply amino acids all in adequate amount
In meat, poultry, fish, dairy and soy
Incomplete proteins
Lack some essential amino acids
In legumes, grains, veggies and seeds
Vitamins
Compounds w no energy value of their own, needed by the body in small amounts for normal growth and function
Regulate body processes
Help chemical reactions take place
Found in food pyramid but dessert
Mineral
Elements, w no energy value, regulate body processes and provide structure
Come from plants or indirectly from animals
Major minerals
Needed by body daily in amounts greater than 100 mg
Trace minerals
Needed by body daily typically in amounts less than 10 mg
Antioxidants
Compounds in foods that help protect body from free radicals
Free radicals
StArt chain reactions that can damage cells
Empty calories
Calories from sold fats, alcohol, and/or added sugars that provide few or no nutrients
Vegetarianism
Avoid some or all foods from animal sources
Vegan
Avoid anything made by animal sources
Anorexia nervosa
Extremely low body weight body image distortion severe calorie restriction and body image distortion
Bulimia nervosa
Episodes of binge eating followed by a purge behavior
Binge eating
Rapid consumption of food
Purging
Dangerous Behaviors intended to reduce the calories absorbed by body
Overweight
Body weight that exceeds what is generally considered healthful for a particular height
Obese
Weight disorder in which excess accumulations of nonessential body fat result in increased risk of health probs
Body composition
Relative proportion of body’s lean tissue and fat tissue
BMI
Body mass index
MeSurement calculated from height and weight measurements that provides and indicator of health risk categories
Categories of BMI
Healthful weight (18.5-24.9), underweight (below 18.5)
overweight (25-29.9)
, obese (30+)
Balance of exercise
Cardiorespiratory fitness, muscular strength and endurance, flexibility
Nutrition in weight management
Improvement in cholestrol, reduction of blood pressure and increase in overall energy
Physical activity
Bodily movement that substantially increases energy expenditure
Physical fitness
Ability to perform moderate to vigorous levels of activity and to respond to physical demands without excessive fatigue
Exercise
A lot of physical activity that is planned and structured
Overload
Increasing the stress placed on your body through exercise, which results in an improved fitness level
Muscular endurance
Capacity of muscles to repeatedly exert force, or to maintain a force, over a period of time
Muscular strength
Max force your muscles can apply in a single max effort of lifting, pushing, or pressing
LDL
Low density lipoprotein
Bad cholestrol that releases cholesterol into bloodstream
HDL
High density lipoprotein
Good cholestrol that removes excess cholesterol from blood stream
Hunger
Physiological sensation caused by lack of food
Appetite
Psychological response to food that prompts or postponed eating
Nutrient
Chemical substances in food that you need for energy growth and survival
How to calculate BMI
Multiply weight by 0.45
Multiply height by 0.025
Square height answer
Squared height/multiplied weight
