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Fundamentals of Health & Wellness > Unit 2 Chapter > Flashcards

Unit 2 Chapter Flashcards

1
Q

5 food groups

A

Fruits, vegetables, grains, protein, and dairy

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2
Q

functions of food

A

To provide the chemical constituents of the body and regulate body functions

To provide the energy for life

To provide pleasure

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3
Q

how many essential nutrients are there

A

45

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4
Q

Dietary Reference Intakes (DRIs)

A

recommended nutrient intake to prevent certain diseases

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5
Q

Tolerable Upper Intake Level (UL)

A

total amount of a nutrient from food

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6
Q

define a calorie

A

energy required to raise the temperature of 1 gram of water from 14.5 degrees Celcius to 15.5 degrees Celcius

measures energy

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7
Q

where does energy from food come from?

A

breakdown of carbs, fats, and proteins

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8
Q

Basal Metabolism

A

minimum energy to keep the body alive at rest.

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9
Q

BMR for men

A

1,300 calories

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10
Q

BMR for women

A

1,100 calories/day

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11
Q

What are the two labels required by law

A

ingredients and nutrition facts

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12
Q

what is the ingredients label

A

descending order by weight

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13
Q

what is the nurtion facts label

A

nutrients, calories, and percent daily value

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14
Q

Factors that influence a person’s diet and eating habits

A

Knowledge of healthy nutrition
Stress, family, social factors, etc.
Marketing and ads
Cost and availability

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15
Q

Nutritionally dense vs calorie dense foods

A

Nutrionally dense - high in nutrition compared to calorie content
Calorie dense - high in calories compared to little nutritional value

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16
Q

List the three functions of biological energy.

A

BMR

Physical activity

Growth & Repair

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17
Q

why do nutritional deficiency diseases occur?

A

when adequate amounts of the proper nutrients are not obtained.

deficiency of only one nutrient can impair the body’s ability to use all others, even if the others are present in sufficient amounts.

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17
Q

The amount of energy expended depends on

A

how strenuous the activity is, how long it is engaged in, the body’s size, and the environmental temperature.

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18
Q

Digestive process

A
  1. mouth
  2. esophagus
  3. stomach
  4. intestines -absorb nutrients
  5. liver-regulates release fo nutrinets
  6. no digested material in feces
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19
Q

7 main nutrients

A

proteins
fats
carbs
minerals
vitamins
water
phytochemicals

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20
Q

protein percent of body mass

A

20% of body mass

21
Q

Two categories of amino acids

A

essential (9)- comes from food
nonessential (11)- made by body

22
Q

Complete vs. incomplete

A

complete- all 9 amino acids
e.g. chicken, pork, tofu

incomplete- partial amino acids
e.g. beans, rice, nuts and jelly

23
Q

How many grams of protein
for men and women

A

Men = 55-60 g/day
Women = 45 g/day

24
Q

correlation between red/processed meat and heart disease

A

Greater consumption of red/processed meat = higher risk of death from heart disease and cancer

25
Q

Carbohydrates function

A

major source of body’s energy

26
Q

Two groups of carbs

A

simple sugars & complex carbs

27
Q

What are simple sugars

A

Monosaccharides: fructose, glucose

1 or 2 molecules only
easier to digest; quick energy bursts

all carbs must be digested to simple sugars to be digested

28
Q

Two groups fo complex cabrs

A

starches and fibers

29
Q

Starches & what is glycogen

A

polysaccharides
glycogen- storage form of glucose in muscles & liver tissue

30
Q

Two parts of polysaccharides

A

Refined- Endosperm (sugar)
unhealthy

Whole grain- Endosperm, bran and germ

31
Q

describe fibers and amount to consume

A

nondigestible, 20-35 g/day, decreases time in gastrointestinal tract

soluble & insoluble

32
Q

Fats (Triglycerides) Body fat 3 types

A
  1. Saturated - all hydrogen bonds taken up, bad fat LDL
  2. Monounsaturated - one less than max hydrogen bonds, good fat HDL
  3. Polyunsaturated - more than one less than max hydrogen bonds HDL
33
Q

Saturated fats eg.

A

animal fats, whole dairy, vegetable shortening

34
Q

monounsaturated fats e.g.

A

olive oils

35
Q

poly unsaturated fats e,g,

A

fatty fish, safflower, corn

36
Q

Trans-fatty acids -

A

partially hydrogenated vegetables oils

37
Q

Artificial fats

A

added to give taste of fat without contributing calories

38
Q

what are minerals

A

Inorganic substances that help with body functions

39
Q

important minerals

A

iron and calcium

40
Q

daily amount of minerals

A

3 grams/day

41
Q

salt daily amount

A

3 grams and limit is 5.8 grams

Too much can contribute to high blood pressure

42
Q

Vitamins & types

A

Help facilitate biological processes
Two types of vitamins
Water soluble - C and B’s
Fat soluble - A, D, E, K

43
Q

Homocystine

A

derived from essential amino acid methionine, high levels = increase risk of CAD and MI’s

44
Q

Folic Acid

A

lowers homocystine making in body

45
Q

Water

A

Essential nutrient
Maintianed by control mechanisms

46
Q

Antioxidants vitamins

A

vitamins A, C, and E) are substances that can inhibit the oxidation of free radicals.

47
Q

Phytochemicals

A

Nonnutrients which come from plants that positively affect human physiology

Help destroy and eliminate toxins acquired from the environment

48
Q

Artificial sweeteners
e.g.

A

Acesulfame K
Sucralose
Saccharin
Aspartame

49
Q

Preservatives examples

A

BHA, BHT, and sodium nitrate
Sulfites (in wine, salad)

50
Q

3 types of vegetarian diets

A

Vegan, or strict vegetarian, diets exclude all animal products, including milk, cheese, eggs, and other dairy products.

Lacto-vegetarian diets exclude meat, poultry, fish, and eggs but include dairy products.

Lacto-ovo-vegetarian diets exclude meats, poultry, and seafood but include eggs and dairy products.

Fundamentals of Health & Wellness (7 decks)

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