Save
Busy. Please wait.
Log in with Clever
or
show password
Forgot Password?
Don't have an account?  Sign up 
Sign up using Clever
or
Username is available taken
show password


Make sure to remember your password. If you forget it there is no way for StudyStack to send you a reset link. You would need to create a new account. Your email address is only used to allow you to reset your password. See our Privacy Policy and Terms of Service.

Already a StudyStack user? Log In

Reset Password
Enter the associated with your account, and we'll email you a link to reset your password.
focusNode
Didn't know it?
click below
 
Knew it?
click below
Don't Know
Remaining cards (0)
Know
0:00
edit
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.

  Normal Size     Small Size show me how

bkx HSC101 T2, P2

HSC-101 Test #2, Part 1: Nutrition

QuestionAnswer
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"
Created by: bamkapowxo
Popular Health & Social Care sets

 

 



Voices

Use these flashcards to help memorize information. Look at the large card and try to recall what is on the other side. Then click the card to flip it. If you knew the answer, click the green Know box. Otherwise, click the red Don't know box.

When you've placed seven or more cards in the Don't know box, click "retry" to try those cards again.

If you've accidentally put the card in the wrong box, just click on the card to take it out of the box.

You can also use your keyboard to move the cards as follows:

If you are logged in to your account, this website will remember which cards you know and don't know so that they are in the same box the next time you log in.

When you need a break, try one of the other activities listed below the flashcards like Matching, Snowman, or Hungry Bug. Although it may feel like you're playing a game, your brain is still making more connections with the information to help you out.

To see how well you know the information, try the Quiz or Test activity.

Pass complete!
"Know" box contains:
Time elapsed:
Retries:
restart all cards