test over chapters 6 & 7
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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| study of nutrients and the way the body processe them | nutrition
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| Daily Reference Intake | DRI
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| established to prevent aute deficiency diseases | DRI's & RDA's
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| being revised to prevent or delay the onset of chronic diseases | DRI's and the RDAs
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| todays primary nutrition-related problem | early onset of chronic diseases
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| Nutriens that cannot be made by the diet and must be supplied by the det | Essential Nutrients
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| carbohydrates, fats, protein, vitamins, minerals, & water (C,F, P, V, M, & H2O | Essential Nutrients
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| Fats, Carbs, & proteins | Energy Producing nutrients
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| which supplies the body with calories | fats, carbs, & Proteins
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| a measure of food energy = | calorie
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| the amount of heat required to raise the temperature of a gram of water 1 degree centrigrade | calorie
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| A gram of carbohydrate or protein = | provides 4 calories of energy
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| a gram of fat = | provides 9 calories
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| a gram of alcohol = | 7 calories ...BUT is not an essential nutrient
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| 10 grams of protein + 10 grams of carbs = | 80 calories
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| 40% should be in form of carbs 50% should be COMPLEX CaRBS | should actually be 75%
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| >25 - 30% of calories should come from ? | FAT
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| 15 - 20% of calories should come from ? | PROTEiN
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| 40/30/30 | OVERALL carbs/fats/proteins
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| Monosaccharides | SIMPLE sugars = "OSE" = broken down quickly
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| Polysaccharides | COMPLEX = whole grain, high fiber, starches help to maintain normal blood sugar levels
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| Carbohydrates | sugars and starches from plants
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| glycemic index |
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| Protein | 15 - 20% should come from ... (LEAN)
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| complete proteins | contain all amino acids
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| high-quality proteins | contain amino acids in the proportion needed by body to build & repair tissue (usually found in meat & dairy)
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| animal products are | COMPLETE PROTEINS
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| of the 20 amino acids | 9 are essential & must come from the diet
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| Incomplete proteins | do NOT contain amino acids in proportions needed (plant foods)
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| Complete proteins (non-meat) | Legumes, such as soy
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| average daily protein requirements | .36 grams per lb of body weight of protein per day or 1/3 to 1/2 of body weight in grams of protein
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| excess protein is stored as | fat (high protein intakes strains te kidneys, and causes the body to excrete calcium
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| Fats | (lipids) are composed of chains of carbon atoms, with hydrogen atoms attached
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| greater the hydrogenated fat is = | more saturatd fat = leads to cardiovascular disease should have NO MORE THAN 10%
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| Saturated fats | carry all the hydrogen atoms they can
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| Mono-unsaturated | have room for 2 hydrogen atoms
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| polyunsaturated fats | have room for 4 or more hydrogen atoms (HAVE MOST BENEFITS) however, still need to keep >35%
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| body requires 3 calories to | digest 100 calories of dietary fat
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| body requires 23 - 27 calories to | digest 100 calories of carbs (carbs are more efficient fuel)
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| Hydrogenated products | have hydroen toms added into them so that they are more resistant to spoilage (increases shelf life)
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| hydrogenation = | a new type of fat called transfatty acids = saturated fats
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| find the hidden fat in a label! | if it says Total fat 12 g and ten lists sat fat 6 g & poly 1.5 & mono 2.5 = 10 where are the other 2?
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| Vitamins | organic compounds necessary in small amounts for good health - THEY DO NOT SUPPLY ENERGY however they help you process evrything better
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| Fat-soluable vitamins | A, D, E, ad K (excess amounts are stored in the body. (75% people DONT get enough "D" = sunshine!)
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| Antioxidat vitamins | C, E & carotiens (HELP neutralize the activity of free radicals
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| free radicals | cause cellular damage that contribute to disease
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| how much vit C | 150- 500 and the rest gets peed ut!
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| Healthy adults who eat a variety of foods | DO NOT NEED VITAMIN SUPP
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| Exceptions for peeps that need vtamins | -over 65
-consume >1000 calories
-have digestive tract disease
-smoke, drink alcohol excessviely
-are pregnant or lactating
-are vegetarians
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| Minerals | inorganic compounds that fullfill a variety of functions in the body
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| macrominerals | (major minerals) arerequired in large amounts - MORE than 100 grams per day!
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| microminerls | (trace minerals) are required in mall amounts LESS tan 100 per day
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| Calcium/Iron | minerals most commonly deficient especially in women calcium isnt absorbed effciently without Vitamin D
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| Vegetarians tend to b lethargic because | usually IRON deficient
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| DASH DIET | similar to glycemic diet
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| Water | next to air, water is substance most necessary for survival
-60% of body = H2O
-recommended 8 -12 cups
-1/2 bdy weight in ounces
drinking COLD H2O can burn an extra 80 - 100 calories day!!
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| body composition | ratio between fat and fat-free mass
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| FAT FREE MASS | includes ALL tissues EXCLUSIVE of FAT (muscles, bon, organs, fluids)
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| Essential Fat | is necessary for normal biological function
-ess fAT/men = 3 - 5% of total weight
-ess fat/wmen = 8 - 12% of total weight
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| Obesity AND OVerweight | men - = or > 25% oftotal body weight
women - = or > 35% of total body weight
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| Overweight = | is excessive weight fr height and does NOT consider body composition
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| Methods of measuring body weight | HEIGHT weight tables...DONT reflect body composition, and are POOR instrments for weight loss recommendatons as it does NOT rflect body frame
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| Methods of measurng body weight | Body Mass Index (BMI) ratio of body weight in kilograms to height in meters squared
-people with BMIs of 25 to 29.9 are considered overweight,
-BMIs of 30 and higher are onsidered OBESE
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| Regional Fat Distribution | -waist to hip ratio (WHR) = simple method for determining body fat distribution
-Waist circumference can also predict disease risk
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| Measuring Body Composition | -only DIRECT way to measure the fat content of humans is through chemicalanalysesof cadavers
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| In-DIRECT methods of measuring body composition | -Underwater weighing = most accurate (people with muscle mass weigh more in water than those with less)
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| Bioelectrical impedance analysis | uses low-level, single frequency electric current to measure body composition
-best to use with lrge group
-least effective of in-direct methods
-important to keep variable same each time
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| skin-fold measurements | most economical way to measure body comp AND when performed by a skilled tech correlates well with hydrostatic weighing
-HOWEVER NOT NOT a good mesurementfr an obese person as it would be demoralizing
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| air deplacement = VERY costlY | Plethysmography
-uses air displacement rather than water for assecing body comp by sitting in the bod
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| Dual Energy x-ray Apsorption | DEXA - bone mineral density, quantification of fat, and lean tissue using very low exposure to radiationj
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| methods of measuring body fat | 1) Underwater weighing
2) biomedical impedance analysis
3) Skinfold measurement
4) Air-displacement (PLethysmography)
5) Dual-Energy X-Ray Absorption
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| Bod Frames | Ectomorph
Meso morph
Endo morph
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| Ectomorph | smaller frae person = carry less weight
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| Mesomorph | Medium frame = carry more muscle tissue
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| Endomorph | Larger frame = more bone, issue mass which weighs mre & requires more weight
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