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Health Exam 2
| Term | Definition |
|---|---|
| The Six Classes of Essential Nutrients | Carbohydrates, proteins, fats, vitamins, minerals, water |
| Macronutrients | Carbohydrates, proteins and fats |
| Micronutrients | Vitamins, minerals and water |
| Carbohydrates | Best fuel - provide energy quickly and efficiently. Play important role in the functioning of internal organs, nervous system and muscles. Breaks down into glucose and is stores as glycogen in liver and muscle. 45-65% |
| Simple Carbohydrates | Glucose, fructose, sucrose, lactose, maltose |
| Glucose | (monosaccaride) - most common form |
| Fructose | (monosaccaride) - fruit sugar |
| Sucrose | (disaccharide) - granulated table sugar |
| Lactose | (disaccharide) - milk sugar |
| Maltose | (disaccharide) - malt sugar |
| Complex Carbohydrates | (polysaccharides) - starches, fiber |
| Starches | Grains, cereals, and vegetables. Stored in the body as glycogen (energy source) |
| Fiber | "Bulk" or "roughage" Recommended amount - 20-35 grams/day |
| Fiber Non-digestible carbohydrates | Indigestible portion of plants |
| Insoluble Fiber | Found in bran, whole-grain breads, most fruits and vegetables |
| Soluble Fiber | Oat bran, dried beans, some fruits and vegetables. Helps lower blood cholesterol levels and helps reduce risk for cardiovascular disease |
| Fibers offers many health protections | Colon and rectal cancer, breast cancer (insoluble), constipation, heart disease, diabetes, obesity |
| Proteins | Second most abundant substance in humans. Vital for human life - may need additional protein if fighting off infection, recovering from surgery blood loss or burns |
| Proteins | Key to every cell, antibodies, enzymes, and hormones. Transport oxygen and nutrients |
| Proteins | Role in developing/repairing bone, muscle, and skin |
| Amino Acids | Building blocks of protein |
| Essential Proteins | 9 |
| Non-essential Proteins | 11 |
| Complete Proteins | Supplies all essential amino acids |
| Incomplete Proteins | May lack some amino acids, but these can be easily obtained from different sources |
| Protein Consumption | Average american consumes more than 78 grams a day. 10-35% of calories should come from it. Few Americans suffer from deficiencies |
| Fats | Maintain healthy skin, insulate body organs, maintain body temperature, promote healthy cell function |
| Fats | Carry fat-soluble vitamins A, D, K, E, |
| Fats | Are a concentrated form of energy |
| Fats | Also called Lipids. Recommended amount, total - less than 30%, saturated - less than 10% |
| Good Fats | Monounsaturated - lower LDL, increase HDL, polyunsaturated Omega 3 and Omega 6 |
| Bad Fats | Saturated, Trans Fatty acids |
| Saturated Fats | Mainly from animal sources and are solid at room temperature |
| Unsaturated Fats | Generally come from plants, and are usually liquid at room temperatures |
| Trans Fatty Acid | Created by process of making liquid oil into a solid. Increase LDL levels while lowering HDL levels |
| Eating Trans fat | Increases risk of coronary and heart disease and sudden cardiac death |
| Trans Fatty Acid | Found in many margarines, baked goods, and restaurant deep-fried foods |
Created by:
sotti988
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