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bkx HSC101 T2, P2
HSC-101 Test #2, Part 1: Nutrition
Question | Answer |
---|---|
Nutrition Worksheet: Recommended Daily Intake | Fiber: 20-30g Cholesterol: <300mg Sodium: <2300mg Calcium: 1000-1300mg Folic acid: 400mcg |
Top 5 Sources of Calories in America | 1) Soft drinks (7.1%) 2) Pastries (3.6%) 3) Hamburgers (3.1%) 4) Pizza (3.1%) 5) Chips (2.9%) |
Digestive System | Mouth → Esophagus → Stomach → Small intestine → Large intestine → Rectum; also involves Gallbladder, Liver & Pancreas |
Two Types of Nutrients | Macronutrients: Proteins, fats & carbohydrates (energy-yielding) Micronutrients: Vitamins & minerals (non-energy-yielding) |
Benefits of Carbohydrates | -Supply 40% of energy at rest -Supply 95% of energy at max |
Amount of Carbohydrates | -45-65% of total calories (<15% simple, ~45% complex) -Deficiency results in decreased concentration and performance -Excess is stored as glycogen |
Types of Carbohydrates | Simple -Monosaccharide (fructose, glucose, galactose) -Disaccharide (sucrose, maltose, lactose) Complex -Polysaccharide (starch, glycogen, fiber) |
Processed Carbs | Remove the nutritious germ & bran, leaving only the fluffy endosperm |
Two Types of Fiber | Soluble & Insoluble |
Benefits of Fat | -Supplies 60% of energy at rest -Required to absorb fat-soluble vitamins -Provides essential fatty acids |
Amount of Fat | -20-35% of total calories (<10% saturated or trans fat) -Deficiency reduces intake of essential fatty acids & fat-soluble vitamins -Excess increases risk of obesity, heart disease and cancer |
Types of Fat | -Saturated (solid) -Monounsaturated (liquid) -Polyunsaturated (liquid) -Trans (turns liquid into solid) |
Two Types of Fatty Acids | -Linoleic acid (Omega-6) – 1% of total daily calories -Seeds -Alpha-linoleic acid (Omega-3) - .2% of total daily calories -Reduces blood clots, maintains heartbeat rhythm, prevents tumor formation -Flaxseed, walnuts, canola oil, soy |
Benefits of Protein | -Provides up to 15% of daily energy -Growth & repair |
Amount of Protein | -10-35% of total calories -Deficiency is uncommon in U.S. -Excess is stored as fat |
Composition of Protein | -Amino acids: building blocks of protein -Essential amino acids: must obtain from diet -Non-essential amino acids: body can manufacture |
Two Types of Protein | Complete & Incomplete |
Two Types of Vitamins | Fat-soluble & water-soluble |
What vitamins are fat-soluble | A, D, E, K |
What vitamins are water-soluble | B, C, Folic Acid |
Vitamin A | A: vision, skin, bones, teeth – milk, cheese, orange fruits & veggies |
Beta-carotene | precursor to Vitamin A (Beta-carotene is what’s in the food that gets turned into Vitamin A in your body) |
Vitamin D | D: bone mineralization, calcium absorption – sunlight, milk, eggs |
Vitamin E | E: antioxidant (protects cell functions) – sunflower seeds, almonds, wheat germ, vegetable oil |
Vitamin K | K: blood clotting – dark leafy greens |
Vitamin B Complex | B Complex: converts food into energy – dark leafy greens |
Vitamin C | C: antioxidant, immune system, iron absorption – citrus, bell peppers, broccoli |
Folic Acid | Folic acid: forms DNA & new cells – OJ, dark leafy greens, beans |
Two Types of Minerals | Major minerals & trace minerals |
Major Minerals | Major minerals -Calcium: builds bones, nerve conduction muscle movement -Milk, fortified OJ, dark leafy greens -Sodium: fluid balance, regulates blood pressure -Processed foods, table salt |
Trace Minerals | Trace minerals -Iron: carries oxygen -Red meat, beans, fortified cereal |
What is the recommended daily intake of water | 8+ eight-ounce glasses of water a day |
USDA "My Plate" | 25% fruits, 25% veggies (slightly more veggies than fruits), 25% protein, 25% grains (slightly more grains than protein), circle where a glass of milk might go, labeled "Dairy" |