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Health Final
25
| Question | Answer |
|---|---|
| What is a calorie | energy in food |
| 45 essential nutrients | proteins, fats, carbohydrates, vitamins, minerals, and water |
| 3 essentail nutrients provide energy | fat= 9 cal protein= 4 cal carbs= 4 cal |
| Proteins are | the basis of body structure |
| Proteins form.. | muscle and bone parts of blood, enzymes, sme hornones, cell membranes |
| building blocks of protein are | amino acids |
| Recommended protein intake | .8 grams per kilogram of body weight 10-35% of total daily calorie intake |
| Fats are | essential in small amounts most concentrated source of energy |
| Fats can.. | be stored as usable energy, insulation and cushion to body organs, absorb fat-soluble vitamins |
| 2 types of fats - essential | linleic acid alpha-linolenic acid |
| Types and sources of fats | triglycerides unsaturated saturated |
| Triglycerides | glycerol molecule with 3 fatty acids Animal fats are primarily made of triglycerides |
| Unsaturated | mostly vegetable sources Monounsaturated-olive oil, nuts Polyunsaturated-salmon |
| Saturated | most likely animal sources |
| High-density lipoprotein (HDL) = | good cholesterol |
| Low-density lipoprotein (LDL) = | bad cholesterol |
| Trans fats (and saturated fats?) raise | LDL, linked to heart disease and certain toes of cancer |
| monounsaturated fats and omega-3 fatty acids can be | beneficial to health |
| Recommended fat intake | Adult men need 17 grams per day of linoleic acid and 1.6 grams of alpha-linolenic acid Adult women need 12 grams per day of linoleic acid and 1.1 grams of alpha-linolenic acid AMDR for total daily fat is 20-35% of daily calories |
| Carbohydrate are | An Ideal Source of Energy |
| Carbohydrates .. | supply energy for body cells |
| 2 groups of carbs | simple carbs complex carbs |
| Simple carbs | fruit, sugar, honey, malt, and milk |
| Complex carbs | Starches and most dietary fiber Grains – wheat, rye, rice, oats, barley, and millet Legumes – dry beans, peas, and lentils Tubers – potatoes and yams |
| Recommended Carbohydrate Intake | 130 grams needed to meet the body’s requirements for essential carbohydrates 45-65% of total daily calories Focus on consuming a variety of foods rich in complex carbohydrates, especially whole grains |
| Types of fiber | Dietary fiber Functional Fiber Total fiber soluble fiber insoluble fiber |
| Dietary fiber: | Nondigestible carbohydrates (and lignin) that are naturally present in some plants |
| Functional fiber | : Nondigestible carbohydrate that has been isolated or synthesized in a lab and added to food as dietary supplement |
| Total fiber | : the sum of both |
| Sources of fiber | All plant substances |
| Recommended fiber intake | 38 grams for adult men 25 grams for adult women Needs to come from foods, not supplements |
| Vitamins are | Organic Mironutrients |
| Vitamins... | organic (carbon-containing) substances required in small amounts to regulate various processes within living cells |
| Humans need need how many vitamins | 13 vitamins |
| 4 fat soluble vitamins: | A, D, E, and K |
| 9 water soluble vitamins: | C and the B-complex vitamins |
| Sources of vitamins | Human body does not manufacture most vitamins Abundant in fruits, vegetables, and grains |
| Vitamin A | FOOD: sweet potato, carrots, milk HELP: sight |
| Vit B | FOOD: fish, eggs, whole grain HELP: folate- nerve development in fetus |
| Vit C | FOOD: citrus, oranges, limes, lemon, baked potato, GLV HELP: energy metabolism, scurvy |
| Vit D | FOOD: milk, cheese, sun HELP: bone health, teeth structure- fluoride and calcium |
| Vit K | FOOD: banana, GLV HELP: blood clotting |
| Minerals are | Inorganic Micronutrients |
| Minerals… | inorganic (non-carbon-containing) compounds that help regulate body functions, aid in growth, maintain body tissues, and help release energy |
| how many essential minerals are there | 17 essential minerals |
| Major minerals | Calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium, and chloride |
| Trace minerals | Copper, fluoride, iodide, iron, selenium, and zinc |
| Antioxidants | Protect against damage by free radicals |
| Foods that have antioxidants | Vitamins C & E, selenium, carotenoids |
| Phytochemicals are | Substances that may help prevent chronic disease |
| Substances that may help prevent chronic disease | Soy foods Sulforaphane (found in cruciferous vegetables such as broccoli) Allyl sulfides (found in garlic and onions |
| Limit intake of saturated fatty acids to ... | less than 7% of total calories |
| Limit cholesterol to l | ess than 300 milligrams per day (200 mg for people at high risk for CVD or diabetes) |
| Limit trans fatty acids from natural sources to | less than 0.5% of calories |
| Avoid any trans-fatty acids from | hydrogenation |
| Types of vegetarian diets | Vegans Lacto-vegetarians Lacto-ovo-vegetarians Partial vegetarians Semivegetarians Pescovegetarians |
| A food plan for vegetarians | Vitamin B-12 Vitamin D Calcium |
| Organic foods | Must meet limits on pesticide residues and other environmental contaminants Must meet strict USDA guidelines |
Created by:
julshock
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