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74 Cards in this Set
- Front
- Back
Fat Soluble Vitamins
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A D E K
Body fat storage possible toxicity |
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Water Solube
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B (thiamin, riboflavin, niacin, folate, 6, 12, biotin, pantothenic acid) C, choline
Pee toxicity rare |
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Vitamin A
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Retinol, beta carotene
antioxidant, night vision food sources (meats, milk, orange, dark green, yellow veggies) |
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Vitamin D
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regulates calcium, hard bones
osteomalacia/rickets (bending) 200 IU for adults, 600-800 for old people milk, fortified yogurt and cereal |
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Vitamin E
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antioxidant, plant oils
margarine, salad dressing, cereal, nut, seeds |
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Vitamin C
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Antioxidant, immune function, iron absorption
citrus fruits, fruits and veggies |
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B vitamins
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energy metabolism (all)
red blood cell dev. ( 6, 12, folate)meat, beans, dairy and grains prevention of birth defects (folate) grains/veggies. |
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calcium
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teens need 1300 mg
adults 1000 to 1200 per day bone, cells, regulate blood pressure osteroporosis - brittle bones hip, spine, wrist, weight bearing exercise break at tribecular |
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sodium
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daily value is 2400 mg
fluid outside cell regulation, and potassium inside cell reduce if hpb, fluid retention, kidney or liver conditions 1 tsp is 2300 mg sodium is sodium chloride subs are potassium chloride |
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iron
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hemoglobin (blood) myoglobin (muscle). anemia- lack.
especially in kids teens pre menopausal and pregnant heme iron- animals non- plants |
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zinc
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wound healing, immune function, antioxidant.
zinc-gluconate (colde eeze). attach to virus and prevents replication, decreases length and severity of illness. |
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dietary guidelines
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2 cups of fruit
2.5 cups veggies 3 oz whole grains 3 cups milk |
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my pyramid based on
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daily activity, moderation, proportions, variety, gradual improvement and personalization
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Grains...
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carbs, fiber, thiamin riboflavin, niacin, folate, iron, magnesium, selenium
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veggies
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potassium, fiber, folate, A C E
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fruits
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potassium, fiber, c, folate
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milk
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calcium potassium d protein
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meat and beans
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protein, b vitamins (6,12), iron, zinc magnesium
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4 protein functions
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body tissue maintenance, fluid balance, transportation, immune system
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how much protein in..
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3 oz meat is 21
1 cup milk is 8 1 egg is 7 .5 cups of veggies is 2 |
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protein requirements
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adults .8 grams
teen 1.8 old 1.2 |
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protein intake
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10 to 35%
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complete and imcomplete proteins
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complete meat
imcomplete veggies |
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end products of protein digestion
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single amino acids, nitrogen, carbon chains
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nitrogen eliminated by..
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kidney
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high protein diet
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20 35%
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phytochemicals
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plant based foods
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lycopein
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tomatoes, reduces risk of colon cancer and prostate cancer in men
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leutinen
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in yellow squash and peppers, reduces the risk of blindness from aging process
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flavinoids
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in tea contain phenols
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red anthocyanins and reservatrol
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red and purple grapes and cranberries is an antioxidant
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carbs in body
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primary energy source, glycogen is teh storage form in liver, fat metabolism
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sources of complex carbs
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starch, grains, veggies, legumes, nuts, some fruits
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food sources of sucrose
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sugar and fruit
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salivary amylase, sucrase, maltase, and lactase
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enzymes that break apart dis in the digestion process
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the liver converts X and X into X after digestion
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fru and galactose into glucose
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dri recs on carbs
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45 to 65%
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excess sugar
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excess cals, poor nutrient intake, dental caries, hyperinsulinema
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fiber benefits
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GI tract function, regulates stools, removes fat and cholestoral, diabetes ( slow glu digestion and ab) weight control (control hunger)
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fiber rec
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20 to 35 grams a day
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oatmeal and broccoli
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soluble fiber source, insoluble fiber source
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increasing fiber tips
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gradual, fluids, and more plant based foods
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whole grains
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contain bran, endosperm and teh germ
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monosaturated fats
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olive and canola oil
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unsaturated fats
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safflower, corn, soy and fish oils
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trans fatty acids
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shortening, stick margerine, and hydrogenated soy oil
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saturated fats
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beef pork and butter
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essential fatty acids
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fish, flax, nuts nad seeds
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lipase
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enzyme used in fat digestion
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bile
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emulsifies fats as they leave teh sotmach and enter sI
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chylomectrin
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carries the digested and re synthesised fats to teh cells of the body
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fat dri rec
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20 to 35% calories
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plant sterols and stanols
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block intestinal digestion of fats
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on label, saturated fat reps
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only naturally occuring s f in food
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sugar reps
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mono di and saturated fats in teh food and added
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low fat def
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less than 3 grams per serving
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def of reduced
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25% less than mainstream
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light def
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1/3 fewer cals or 1/2 the fat
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nutrients for hypertension ppl need
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cal mag and potass
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types of drying
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solar and dehydration
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spray drying
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used for dry milk, food is atomized into fine droplets and sprayed into a heated container
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freeze drying
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lyophilization, food is frozen then subjected to a vacuum, water sublimes (frozen to gas), example dried fruit in cereal
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retort
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pressure cooker, enable heating abve 212 f
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hot fill
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lower temp processing, used for foods with a ph lower than 4.6 ex clos bot
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extrusion
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food is subjected to high heat and pressure while being conveyed through a tube. when it exits the pressure is releaed and teh water in teh food exits. results in cooked foot and texture disrupted. cereal, cheetos.
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microwaves
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electromagnetic waves of radiant energy, absorbed by water, reflected by metals, pass thru glass, paper and plastic. water moles vibrate
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radura
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symbol of irradiation
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beer needs
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malt hops yeast and water
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lactic acid
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manufacture cheese
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sarin gas
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used in tokyo subway 95
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variola virus
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smallpox, indians
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yersinia pestus
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black plague killed 75 euro pop
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geneva protocal
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sucked. 1925. didnt let use of biol warfare but let r and d and stockpiling .
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maintain consistency
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calcium silicate
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