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Week 9 Review
Lessons 1-8 Nutrition Review
| Question | Answer |
|---|---|
| proteins are a strand of | amino acids |
| Four leading causes of death related to nutrition | heart disease, stroke, cancer, diabetes |
| what does protein contain that carbs and fat do not? | nitrogen |
| food group with: protein, folate, thiamin, vitamin E, iron, magnesium, potassium, zinc, and fiber | legumes and nuts (protein foods) |
| What helps consolidate information? | Sleep, repetition, and spaced study |
| list the functions of proteins | enzymes, hormones, precursors, antibodies, fluid balance, buffer, clotting |
| vitamin that vegans lack in their diet | Vitamin B12 |
| when protein is utilized for energy, how many calories are produced | 4 calories/gram |
| how many grams of protein per pound are recommended at a minimum | 0.36g/lb |
| three categories of lipids | fats, sterols and phospholipids |
| sterol that is essential to membrane structure | cholesterol |
| cholesterol can become trapped by what and pass unabsorbed | fiber |
| LDL and HDL are not actually cholesterol, they are | lipoproteins |
| the "good" cholesterol | HDL |
| the recommended intake (AMDR) for carbohydrates as a % of total calories is | 45-65% |
| American Heart Association recommendation for saturated fat | < 6% |
| what two foods raise LDL and total cholesterol the most | trans fat and saturated fat |
| How many calories per gram of fat? | 9 calories/gram |
| these fatty acids help decrease the risk of heart disease | omega-3 fatty acids |
| found in processed grains, vegetable oils and dressing and may increase inflammation | omega-6 fatty acids |
| LDL that is more atherogenic, increased with refined carbs | small, dense LDL |
| LDL that is less atherogenic, increased with saturated fats | large, buoyant LDL |
| lactose breaks down into | galactose + glucose |
| maltose breaks down into | glucose + glucose |
| when blood sugar rises, what is released from the pancreas | insulin |
| milk sugar is | lactose |
| the "bad" cholesterol | LDL |
| sucrose breaks down into | fructose + glucose |
| the AHA upper limit for added sugar as a % of total calories is | <5% |
| which type of fiber decreases risk of heart disease and diabetes | soluble |
| which type of fiber alleviates constipation and lower risk of diverticulosis | insoluble |
| live microorganisms that naturally occur in food | probiotics |
| when a grain is refined, what is removed | husk, bran and germ |
| when blood sugar drops, what is released from the pancreas | glucagon |
| food group with protein, riboflavin, vitamin B12, calcium, magnesium, potassium | dairy |
| A low HDL and high LDL increase or decrease heart disease risk | increase |
| recommended % intake of total fat | 20-35% |
| which type of diabetes is an autoimmune disease | type 1 |
| genetic material of all the microorganisms that share our body space | microbiome |
| number of microorganisms on our skin and in our body that actually benefit our health | trillions |
| main food for our microbiota | MACs (microbiota-accessible carbohydrates) |
| What makes note-taking more effective? | Paraphrase, don’t copy, write in your own words, sketching, ask questions |
| definition of high in | 20% of the daily value |
| definition of high in fiber | 5 grams or more per serving |
| food group with B-vitamins, iron, magnesium, and fiber | grains |
| definition of good source of fiber | 2.5 grams - 4.9 grams per serving |
| bioactive plant chemical compound with health benefits | phytochemical |
| table sugar is | sucrose |
| protects lipids, DNA and other structures in the body by quenching free radicals | antioxidant |
| food group with vitamin A, vitamin C, potassium, and fiber | fruit |
| three fatty acids attached to a glycerol | triglyceride |
| fruit sugar is | fructose |
| food group with: protein, iron, magnesium, potassium, zinc, B-vitamins (B12) | meat |
| storage form of carbohydrates in the body | glycogen |
| Five characteristics of a nutritious diet | variety, balance, moderation, calorie control, and adequacy |
| Nutrients that are necessary and cannot be made by the body | essential |
| A food that is unprocessed and unrefined and remains in its natural form | whole food |
| What is retrieval practice? | Quizzing yourself |
| food group with vitamin A, vitamin C, potassium, folate, magnesium, and fiber | vegetable |
| which type of diabetes is characterized by insulin resistance | type 2 |
Created by:
tainner