Health 11 Chapter 9,10

Front 1

1. What are the components of a healthy diet?

Back 1

-proteins
-carbohydrates
-fats
-vitamins
-minerals
-water

Front 2

2. What are the 3 energy yielding nutrients?

Back 2

1. Proteins
2. Carbohydrates
3. Fats

Front 3

3. Define essential nutrient?

Back 3

- Substance body must need but cannot make it at all or cannot make it fast enough

Front 4

4. What are the 3 non-energy yielding nutrients?

Back 4

1. Vitamins
2. Minerals
3. Water

Front 5

5. What are proteins? How many AA's are essential? Why aren't the other one's essential? Is it a good source of energy?

Back 5

- proteins are made of 20 amino acids
- 9 are essential, 11 are not because body produce in liver
-not a good source of energy and last source of energy

Front 6

6. What is the difference between complete and incomplete protein source?

Back 6

- Complete protein source supply all 9 essential amino acids, like meat, fish, poultry
-Incomplete protein source supply most but not all essential amino acids, plants, beans

Front 7

7. How much energy proteins provides?

Back 7

- 4 calories per gram

Front 8

8 How can vegans get all essential amino acids?

Back 8

- complementing foods from 2 plant sources
- ex. beans and rice

Front 9

9. What are the functions of fat?

Back 9

-supply energy
-insulate body
-support and cushion organs
-add flavor and texture to foods
-absorb fat soluble vitamins

Front 10

10. How much energy fat provides?

Back 10

- 9 calories per gram

Front 11

11. What are the 3 kinds of fat?

Back 11

-saturated fat
-monosaturated fat
-polyunsaturated fat

Front 12

12. What are the 2 types and sources of fats?

Back 12

1. Omega 3 ; found in fish
2. Omega 6; fatty acids

Front 13

13. What are transfatty acids?

Back 13

- happens due to hydrogenation

Front 14

14. Why do we hydrogenate?

Back 14

- to prolong shelf life

Front 15

15. What do fats affect?

Back 15

- blood cholesterol level

Front 16

16. Define LDL and HDL.

Back 16

- LDL is low-density lipoprotein is a bad for health
-HDL is high density lipoprotein is good for health

Front 17

17. What kinds of fat affect LDL and HDL?

Back 17

-Saturated and trans raise LDL
-Unsaturated lower LDL

Front 18

18. What is the optimal cholesterol level?

Back 18

-below 200

Front 19

19. How do HDL and LDL work in the benefits and adversity of our health?

Back 19

- HDL takes down LDL, if not enough HDL to take down LDL, LDL builds in the arteries and plaques form causing cardiovascular problems

Front 20

20. How to reverse plaque build up?

Back 20

- inputting enough HDL
-exercise increases the HDL levels

Front 21

21. What is carbohydrate?

Back 21

- carbohydrates are sugars and is the main source of energy for the body

Front 22

22. What in the body uses only carbs?

Back 22

- brain, nervous system and blood use only carbohydrates

Front 23

23. What are the 2 types of carbohydrates?

Back 23

1. Simple
2. Complex

Front 24

24. Define simple carbohydrate with example.

Back 24

- has one or two sugar molecules
- fruits and milk
-sucrose, fructose, maltose, lactose

Front 25

25. Define complex carbohydrate with example.

Back 25

- chains of many sugar molecules
- grains, legumes, tubers
-starches

Front 26

26. Define Glycemic index

Back 26

- high glycemic level increases insulin levels that stores fat
- High = simple sugar
- Low = complex sugar

Front 27

27. Macronutrient distribution

Back 27

- Protein 10-35%
- Fat 20-35%
-Carbohydrate 45-65%

Front 28

28. What are the 9 vitamins that are not store in significant amount and mix with water?

Back 28

-C
-B complex

Front 29

29. Define essential mineral.

Back 29

-inorganic compounds body need in small amounts for regulation, growth and maintenance

Front 30

30. Define insulin.

Back 30

-lower body choice