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Nutrition Final Set
| Question | Answer |
|---|---|
| Finding a good ____________, which sometimes includes compromise, can help you develop a healthy relationship with food. | balance |
| Calories are: | A way of keeping track of the body's energy budget |
| One food Calorie is the amount of energy it takes to raise the ________________ of 1 kg of water by 1 degree Celsius. | temperature |
| Select the correct breakdown of Calorie usage in the human body. ________ is used for basic functions, _______ for physical activity, and ______ of calories are used for digestion. | 70%, 20%, 10% |
| One way to characterize your basal metabolic rate is: | The number of calories needed to survive if you weren't eating or drinking |
| On average, women need about _______ calories per day and men need about _________ calories per day. | 2,000 and 2,500 |
| Macronutrients are nutrients that provide __________ and __________. | calories, energy |
| Macronutrients are: | proteins, fats, and carbs |
| Carbs provide ___ Calories per gram, protein provides ___ Calories per gram, and fats provide ___ Calories per gram. | 4,4,9 |
| The body's preferred source of fuel/energy. | carbs |
| Part of a balanced diet and helps with growth, immune functions, and preserving lean muscle mass. | protein |
| Of the three macronutrients, ________ are the most concentrated source of energy, vitamins, and minerals. | fats |
| Proteins are made of building blocks called ________________. | amino acids |
| One form of fat that should avoided is ____________________ that is found in artificially hydrogenated oils, such as margarines, baked goods, and fried foods. | trans fat |
| The healthiest fats are __________________, which can be found in avocadoes, olive oil, nuts, and seeds. Research suggests they can decrease the risk of heart disease. | unsaturated fats |
| In addition to natural sugars, fruits also contain _______, _______, and ____________ that support health in a variety of powerful ways. Refined added sugars lack all three, thus providing empty calories and increasing the risk of certain diseases. | fiber, nutrients, phytochemicals |
| Table sugar is composed of _________ and __________. | glucose and fructose |
| The average human adult is between _________ water and babies are 70% water. | 55-60% |
| Cushion and lubricate joints, Nourish the brain and spinal cord, regulate temperature | functions of water |
| A human's brain and heart are nearly ______ water. | 75% |
| Overconsumption of water, or _______________ is often caused by drinking too much water in a short period of time, without an appropriate intake of electrolytes. | hyponatremia |
| The recommended daily intake of water is between 2-2.7 liters of water per day for __________ and 2.5-3.7 liters per day for _______. | women, men |
| ___________________________ are found in foods like dairy, butter, and oils. | lipid-soluble vitamins |
| Water-soluble vitamins are transported throughout the body in the ___________________. | bloodstream |
| Fat-soluble vitamins are stored in the ___________ and _________________ so they can be rationed out as needed. | liver and fat cells |
| Make up coenzymes that help the body release and use the energy found in food. | B complex vitamins |
| Helps the body make collagen. | vitamin C |
| Helps make white blood cells, shapes bones, and supports vision by keeping the cells of the eye functioning properly. | vitamin A |
| Helps your body to clot blood properly. | vitamin K |
| Works as an antioxidant that gets rid of free radicals in the body that can damage cells. | vitamin E |
| Gathers calcium and phosphorus so we can make bones. | vitamin D |
| Vitamins are _____________ (carbon-containing) substances and minerals are _____________. | organic, inorganic |
| Calcium, phosphorous, magnesium, sulfur, potassium, sodium, and chloride | major minerals |
| The hemoglobin in red blood cells is made with the trace mineral ___________, which helps carry oxygen to body cells. | iron |
| How many organs make up the digestive system? | 10 |
| This large stretch of tissue helps support and position all the digestive organs in the abdomen, enabling them to do their jobs. | Mesentery |
| A series of coordinated muscular contractions that moves food (in bolus form) down the esophagus and into the stomach | peristalsis |
| A yellowish-green liquid that digests fat. | bile |
| The walls of the small intestine are coated in millions of tiny projections called ________ that create a huge surface area to maximize absorptions of nutrients and other molecules into the bloodstream. | villi |
| Nutrients are transported throughout the body in our _________. | blood |
| How long does the complete process of digestion usually take? | 30-40 hours |
| The primary role of your gut microbiome is to ___________________________. | facilitate digestion |
| Two-way communication occurs along the ________________ that helps your body maintain a balanced state called homeostasis. | gut-brain axis |
| More than 99% of the genes in a human body are ________________. | microbial |
| Foods that contain inulin, fructooligosaccharides, and galactooligosaccharides are called ________, which allow good gut bacteria to grow even better. Good sources include onions, garlic, leeks, asparagus, legumes, dairy, artichokes, and bananas | prebiotics |
| About _______ of adults have at least one diet-related chronic disease. | 50% |
| According to the USDA, foods and beverages that are nutrient-dense should be preferred over foods that are high in ____________________________. | added sugars |
| According to the USDA, one key component of healthy eating is __________________. | paying attention to portion size |
| Early renditions of the USDA's food pyramid recommended that consumers eat far more ____________ than is considered healthy | grains |
| The __________ found in whole fruits helps slow the release of sugar into the bloodstream, which prevents the unhealthy spike in blood sugar (and insulin) that can be caused by drinking 100% fruit juice. | fiber |
| Those who drink enough water every day can see a 10-30% increase in ______________________, which can help with weight loss. | metabolic rate |
| Consume enough folate, iron, Vitamin B12, and iodine | pregnant women should make sure to consume these |
| Teenagers often have increased _____________ requirements to help them grow. | calcium |
| Wholegrain, nutrient-dense foods are especially recommended for ___________ to help reduce their symptoms. Wholegrain, nutrient-dense foods are good for most people, but are especially recommended for them to help reduce their symptoms. | menopausal women |
| Obesity can cause the ___________ to work harder than normal because every 500 grams of additional fat cells require an estimated 1 kilometer of blood vessels. | heart |
| A condition where an individual goes through cycles of eating large amounts of food in a short period of time, followed by feelings of guilt and subsequent purging behaviors. | Bulimia nervosa |
| There is a substantial body of evidence to support the usefulness of ___________________ in preventing inflammation and internal damage caused by free radicals in the body. Some have suggested they may also help prevent certain mental health conditions. | antioxidants |
| Crohn's disease and ulcerative colitis are the most common forms of _______________________, which put people at greater risk of bone fractures due to a decreased ability to absorb nutrients like Vitamin C, Vitamin D, and calcium. | inflammatory bowel diseases |
| How much of the U.S. workforce works on a farm? | 1.3% |
| Soil nutrients can be made bioavailable to plants through a process called chelation, which plants are not good at. Instead, ________________ in the soil can remove nutrients from soil particles and make them available to plants. | microorganisms |
| Up to ______ of the sugars made by plants through photosynthesis are pumped right back into the ground in the form of root exudates. | 40% |
| __________________ are appealing food sources for soil microorganisms, which are then attracted to the root zone of the given plant. | root exudates |
| Growing one crop species per season per field | monoculture |
Created by:
maddiet23