Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
65 Cards in this Set
- Front
- Back
- 3rd side (hint)
|
Macronutrients |
3 basic food groups |
Carbs, proteins, and fats |
|
|
Proteins |
Chains of amino acid molecules that are used by every cell of the body to make other usable proteins |
Building blocks that carry out various functions required by the cells |
|
|
Nonessential amino acids |
11 of the 20 common amino acids that can be synthesized by the body |
Amino acids that don't have to be in your diet |
|
|
Complementary foods |
Combination of 2 incomplete proteins that, together, provide all the essential amino acids |
Make a complete protein |
|
|
Carbohydrates |
Break down the basic chemical sugars that supply energy for the body |
Carbs |
|
|
Adenosine triphosphate |
The substance that provides energy to cells |
ATP |
|
|
Glucosaminoglycans |
Carbohydrate-lipid complexes that are good water binders |
Mucopolysaccharides |
|
|
Monosaccharides |
Most basic unit of a carb is glucose, the simplest of all carbs |
One sugar |
|
|
Disaccharides |
Made up of two molecular sugar units |
Lactose and sucrose |
|
|
Polysaccharides |
Complex compounds consist of a chain of sugar unit molecules |
Fiber and starch |
|
|
Simple sugars |
Present in table sugar, fruit sugar, and milk sugar |
|
|
|
Starches |
Present in many vegetables and grains |
Complex carbs |
|
|
Fiber |
Carb to help move food particles from the digestive tract and on into the colon |
Roughage |
|
|
Hypoglycemia |
Blood glucose or blood sugar can drop too low w/out adequate carbs |
Fatigue, anxiety, and food cravings |
|
|
Fats |
Macronutrient used as energy |
Lipids |
|
|
Saturated fats |
Rigid molecules, can cause hardening of the arteries |
Processed foods |
|
|
Monounsaturated fats |
Fluid molecules and are important for cell integrity and membrane phospholipids |
Olive oil and canola oil |
|
|
Polyunsaturated fats |
Liquid at room temperature, more easily oxidized |
Fish, corn, safflower, and nut oils |
|
|
Linoleum acid |
Essential fatty acid used to make important hormones and maintain the lipid barrier of the skin |
Omega-6 |
|
|
Alpha-linoleic |
A good polyunsaturated fat that may decrease the likelihood of cardiovascular diseases |
Omega-3 |
|
|
Arteriosclerosis |
Clogging and hardening of the arteries |
Cardiovascular disease |
|
|
Cholesterol |
A waxy substance found in your body that is needed to produce hormones, vitamin D, and bile |
Made by the body |
|
|
Calories |
Measure of heat units |
Fuel the body with energy |
|
|
Enzymes
|
Biological catalysts made of protein and vitamins
|
A type of peel |
|
|
Micronutrients
|
essential trace vitamins and minerals that we need for proper body functions |
Copper, zinc, iodine, and selenium |
|
|
Vitamin A (Retinol/Retina-A)
|
Growth and repair of body tissues, bone formation, vision |
Yellow and green fruits and vegetables, carrots, dairy products
|
|
|
Vitamin B-1 (Thiamine)
|
Metabolism, appetite maintenance, nerve function, healthy mental state, muscle tone |
Grains, nuts, wheat germ, fish, poultry, legumes |
|
|
Vitamin B-2 (Riboflavin) |
Metabolism, health in hair, skin, nails; cell respiration |
Whole grains, leafy green vegetables, liver, fish, eggs |
|
|
Vitamin B-6 (Pyridoxine) |
Metabolism, formation of antibodies, sodium/potassium balance |
Whole grains, leafy green vegetables, yeast, bananas
|
|
|
Vitamin B-7 (Biotin)
|
Metabolism, formation of fatty acids |
Legumes, eggs, grains, yeast |
|
|
Vitamin B-12 (Cobalamine) |
Metabolism, healthy nervous system, blood cell formation |
Eggs, milk/milk products, fish, organ meats |
|
|
Choline |
Nerve metabolism and transmission; regulates liver, kidneys, and gallbladder |
Lecithin, fish, wheat germ, egg yolk, soybeans |
|
|
Folic acid |
Red blood cell formation, growth and cell division (RNA/DNA) |
Green leafy vegetables, organ meats, yeast, milk products |
|
|
Inositol |
Hair growth, metabolism, lecithin formation |
Whole grains, citrus fruit, yeast, molasses, milk |
|
|
B Complex (Niacin) |
Metabolism, healthy skin, tongue and digestive system, blood circulation, essential synthesis of sex hormones |
meat, poultry, fish, milk products, peanuts |
|
|
B Complex (PABA)
|
Metabolism, red blood cell formation, intestines, hair coloring, sunscreen |
Yeast, wheat germ, molasses |
|
|
Vitamin B-15 (Pntothenic acid)
|
Metabolism, stimulates nerve and glandular systems, cell respiration
|
Whole grains, pumpkin and sesame seeds |
|
|
Vitamin C (ascorbic acid)
|
Aids in healing, collagen maintenance, resistance to disease |
Citrus fruits, vegetables, tomatoes, potatoes |
|
|
Vitamin D (Sunshine Vitamin) |
Healthy bone formation, healthy circulatory functions, nervous system |
Egg yolks, organ meats, fortified milk |
|
|
Vitamin E (tocopherol) |
Red blood cells, inhibits coagulation blood, cellular respiration |
Green vegetables, wheat germ, organ meats, eggs, vegetable oils |
|
|
Vitamin F
|
Respiration of body organs, lubrication of cells, blood coagulation, glandular activity |
Wheat germ, seeds, vegetable oils |
|
|
Vitamin K |
Blood clotting agent, important to proper liver function and longevity |
Green leafy vegetables, milk, kelp, safflower oil |
|
|
Vitamin P (Bioflavinoids) |
For healthy connective tissue, aids in utilization of vitamin C |
Fruits |
|
|
Calcium
|
Resilient bones, teeth, muscle tissue, regulating heartbeat, blood clotting
|
Dairy products, bone meal |
|
|
Chromium |
Body's use of glucose, energy, effective use of insulin |
Corn oil, yeast, clams, whole grains |
|
|
Copper |
Healthy red blood cells, bone growth and formation, joins w/ vitamin C to form elastin |
Whole grains, leafy green vegetables, seafood, almonds |
|
|
Iodine |
Part of the hormone thyroxine which controls metabolism |
Iodized table salt, shellfish |
|
|
Iron
|
Hemoglobin formation, blood quality, resistance to stress and disease |
Meats, fish, leafy green vegetables |
|
|
Magnesium |
Metabolism |
Nuts, green vegetables, whole grains |
|
|
Manganese |
Carbohydrate and fat production, sex hormone production, bone development |
Egg yolks, legumes, whole grains |
|
|
Phosphorous |
Bone development, important in protein, fat and carbohydrate utilization |
Proteins, grains |
|
|
Potassium
|
Fluid balance; controls activity of heart muscle, nervous system, and kidneys |
Grains, vegetables, bananas, fruits, legumes |
|
|
Sodium |
Maintains muscular, blood, lymph, and nervous systems; regulates body fluid |
Table salt, shellfish, meat and poultry |
|
|
Sulphur |
Collagen and body tissue formation, gives strength to keratin |
Fish, eggs, nuts, cabbage, meat |
|
|
Zinc |
Healthy digestion and metabolism, reproductive system, aids in healing |
Whole grains, wheat bran |
|
|
Selenium |
Part of important antioxidant; glutathione peroxidase
|
Whole grains, liver, meat, fish |
|
|
Fluoride |
Bone and tooth formation |
Fluoridated water and toothpaste
|
|
|
Tretinoin (Retina-A)
|
Used to treat both acne and sun-damaged skin
|
|
|
|
Fortified
|
A vitamin has been added to a food product |
Milk with Vitamin A
|
|
|
Minerals
|
Inorganic materials essential in many cell reactions and bodily functions |
Calcium, magnesium, potassium, etc
|
|
|
Calcium
|
Important in forming and maintaining teeth and bones |
Prevents osteoporosis
|
|
|
Magnesium
|
Required for energy release and protein synthesis, preventing tooth decay, and maintaining nerve and muscle movement |
Mg
|
|
|
Phosphorous
|
Needed for bone formation and cell growth, it assists vitamin and food energy processes
|
present in DNA and involved in energy release
|
|
|
Potassium
|
Required for energy use, water balance, and muscular movement |
Aids in maintaining blood pressure and regulates cell nutrient transfers and reactions |
|
|
Sodium |
Moves carbon dioxide, regulates water levels, and transports materials through cell membranes |
Found in salt
|
