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35 Cards in this Set
- Front
- Back
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List 6 basic nutrients need by the body a. _______ b. _______ c. _______ d. _______ e. _______ f. _______ |
a. carbohydrates b. proteins c. fats d. vitamins e. minerals f. water |
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The U.S. Department of Agriculture (______) dietary guidelines offer rough estimates of how much of each basic food group to eat to maintain a balanced, healthful diet. |
USDA |
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The Nutrition _____ label lists information on serving size, calories, nutrients, and vitamins and minerals, as well as other important facts relevant to a balanced diet. |
Facts |
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According to the USDA dietary guidelines, complex carbohydrates should provide the major supply of calories in diets, approximately_____% to_____% of total calories consumed |
55% to 60% |
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Oats, for example are rich in _____ fiber, which helps lower blood cholesterol and manage blood sugar leves |
Soluble |
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Wheat bran, whole-grain breads and cereals, broccoli, carrots, and pears are all rich in _____ fiber, which tends to increase stool bulk. |
insoluble |
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The _____ index measures how fast glucose enters the bloodstream after a carbohydrate is eaten and thus how quickly the carbohydrate increases a person's blood sugar |
Glycemic |
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______ proteins include meat, fish, poultry, and dairy products |
Complete |
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______ proteins include beans, peas, peanuts, grains and potatoes |
Incomplete |
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An example of _____ proteins is cooked, dried, or canned beans eaten with rice |
complementary |
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An example of ______ is found in foods from animal sources such as eggs, meat, and dairy products |
cholesterol |
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High density lipoproteins (______) -known as the good cholesterol-pick up cholesterol deposited and bring them to the liver for reprocessing or excretion |
HDLs |
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Low density lipoproteins (_____) -called bad cholesterol- carry the cholesterol through the blood dropping ot off where ot is needed for the cell building and leaving any excess in arterial walls and other tissues |
LDLs |
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______ fats come primarily from animal sources which as meat, poultry, milk, cheese, and butter and some vegetable oils, such as coconut, palm kernel, and Palm oil |
Saturated |
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________ fats come ftom plants and include most vegetable oils and two types, monounsaturated and polyunsaturated |
Unsaturated |
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______ fats form when vegetable oils are processed into margarine or shortening |
Trans |
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It is recommended that _____ or less of daily calories come from fat |
30% |
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When a food contains trans fatty acids, the ingredient list contains the words "partially _____ oils" |
Hydrogenated |
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Examples of ____ vitamins are A, D, E, K |
Fat - soluble |
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Examples of _______ vitamins are B complex and C. |
water - soluble |
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Adequate consumption of _______, a B vitamin, helps to prevent neural tube defects, including spina bifida in fetuses. |
Folate |
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_____ are thought to block some of the oxygen induced cell damage by stabilizing and neutralizing the effects of free radicals (toxic particles) in the body. |
Antioxidants |
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Calcium is an integral component of bones and teeth, and calcium deficiency is a major contributor to ________. |
osteoporosis |
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______ anemia is relatively common in the U.S. today. Symptoms include headaches, fatigue, general weakness, and pallor. In sever cases, anemia can lead to irregular or increased heart rate. |
Iron - deficiency |
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As little as 2% to 5% loss of body weight from water loss results in symptoms of _______, including headache, fatigue, flushed skin, and excessive thirst. |
dehydration |
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4 major areas of fitness. a. cardiovascular ______ b. muscular _______ c. muscular _______ d. _________ |
a. endurance b. strength c. endurance d. flexibility |
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A waist larger than _____ inches for a woman and _____ inches for a man is considered to be a risk factor for developing type 2 diabetes, coronary artery disease, hypertension, gallbladder disease, and polycystic ovarian syndrome. |
35 and 40 |
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The higher your ____ and waist measurement, the more likely to benefit from weight loss. |
hips |
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Weight loss should occur at the level of no more than _____ pound per week. |
one |
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Exercise increases the _____ rate by building muscle and by keeping muscle from shrinking as a result of weight loss |
metabolic |
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Gastrointestinal surgery for obesity, also called ______ surgery, promotes weight loss by closing of the stomach to make it smaller. |
bariatric |
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_____ refers to an imbalance between the body's nutritional needs and the intake or digestion of nutrients |
malnutrition |
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______ results from overeating, insufficient exercise, or excessive intake of vitamins and minerals. |
over nutrition |
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Vitamin _____ deficiency is the leading cause of preventable blindness in the world. |
A |
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________ deficiency is the principal cause of anemia, which affects more than 30% of the world's population. |
Iron |
