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28 Cards in this Set

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________ _______ 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