Reading...
Play button
Play button
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;
28 Cards in this Set
- Front
- Back
|
________ _______ are individual protein sources that supply all the essential amino acids in adequate amounts and __________ _______ are if they do not.
|
complete proteins, incomplete proteins
|
|
|
Recommended protein intake
|
0.8 per kilogram (.36 per pound) or about 56 grams for men and 46 grams for women. Protein should account for 10-35% of total daily calorie intake.
|
|
|
A fat with no carbon-carbon double bonds; usually solid at room temperature.
|
saturated fat
|
|
|
A fat with one carbon-carbon double bond; liquid at room temperature
|
monounsaturated fat
|
|
|
A fat containing two or more carbon-carbon double bonds; liquid at room temperature
|
polyunsaturated fat
|
|
|
A process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids.
|
hydrogenation
|
|
|
A type of unsaturated fatty acid produced during the process of hydrogenation
|
trans fatty acid
|
|
|
A waxy substance found in the blood and cells and needed for cell membranes, vitamin D, and hormone synthesis.
|
cholesterol
|
|
|
good cholesterol and bad cholesterol
|
HDL and LDL
|
|
|
Polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health.
|
omega-3 fatty acids
|
|
|
Recommended fat intake
|
20-35% of total calories
|
|
|
A measure of how the ingestion of a particular food affects blood glucose levels.
|
glycemic index
|
|
|
Recommended carb intake
|
45-65% of total calories.
|
|
|
Nondigestible carbohydrates and lignin that are intact in plants.
|
dietary fiber
|
|
|
Nondigestible carbohydrates either isolated from natural sources or synthesized; these may be added to foods and dietary supplements.
|
functional fiber
|
|
|
Fiber that dissolves in water or is broken down by bacteria in the large intestine.
|
soluble fiber
|
|
|
Recommended intake of dietary fiber
|
38 grams for men and 25 grams for women
|
|
|
A digestive disorder in which abnormal pouches from in the walls of the intestine and become inflamed.
|
diverticulitis
|
|
|
Organic substances needed in small amounts to help promote and regulate chemical reactions and processes in the body.
|
vitamins
|
|
|
A substance that protects against the breakdown of body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules.
|
antioxidant
|
|
|
Inorganic compounds needed in small amounts for regulation, growth, and maintenance of body tissues and functions.
|
minerals
|
|
|
A deficiency in the oxygen-carrying material in the red blood cells.
|
anemia
|
|
|
Recommended water intake
|
3 liters for men and 2.2 liters for women
|
|
|
A naturally occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer.
|
phytochemical
|
|
|
Food Guide Pyramid Recommendations
|
Bread, Cereals, Rice, and Pasta - 6-11 servings
Vegetables - 3-5 servings Fruits - 2-4 servings Milk, Yogurt, and Cheese - 2-3 servings Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts - 2-3 servings Fats, Oils, and Sweets - sparingly |
|
|
ABCs for Health
|
Aim for fitness
Build a healthy base Choose sensibly |
|
|
A vegetarian who eats no animal products at all.
|
vegan
|
|
|
A vegetarian who includes milk and cheese products in the diet.
|
lacto-vegetarian
|
