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35 Cards in this Set
- Front
- Back
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How many people will have type 2 diabetes by 2050?
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1 in 3
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Calorie
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Amount of energy need to raise the temp of 1 kilogram of water by 1 degree centigrade.
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6 essential nutrients
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water, carbs, proteins, vitamins, fats, minerals
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Why are they called essential?
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your body cannot manufacture them they must come from food of from nutritional supplements.
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State the amount of water an adult needs daily for a 2,000 cal diet
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2 to 3 liters
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macro-nutrients
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water, carbs, protein, fats-- large quantities. Used for energy and important functions like building new cells and facilitating chemical reactions.
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Micro-nutrients
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Minerals, and vitamins- need small amounts- for regulating body functions
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Mineral
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Naturally occurring inorganic micro-nutrients, such as magnesium, calcium, and iron that contribute to proper functioning of the body.
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List 4 fat soluble vitamins
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A,D,E,K. Will stay in body
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water soluble vitamins
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B, C Easier to flush out.
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the body's main source of energy
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Carbs
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Simple carbs
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easily digestible carbs, composed of one or two units of sugar.
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Complex carbs
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Carbs taht are composed of mulitple sugar units that must be broken down further before they can be used in the body.
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Protein
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essential nutrient made up of amino acids, needed to build and maintain muscles, bones, and other body tissues.
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complete protein
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Meaning they are composed of ample amounts of all the essential amino acids. examples: vegetable proteins grains nuts seeds and veggies.
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Incomplete proteins
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Meaning they contain small amounts of essential amino acids or some, but not all, of the essential amino acids. If you do not consume sufficient amounts of the essential amino acids, body organ functions may be compromised.
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essential amino acids
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Amino acids that the body cannot produce on its own
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Fats
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Also known as lipids, fats are an essential nutrient composed of fatty acids and used for energy and other body functions
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Saturated fats
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Lipids that are predominant fat in animal products and other fats that remain solid at room temperature
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Monounsaturated fats
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lipids that are liquid at room temp and semi solid or solid when refrigerated
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Polyunsaturated fats
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lipids that are liquid at room temp and in the refrigerator
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state the recommend daily intake of fat
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30% from fats and 7 - 10% from saturated fats
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Define cholesterol
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A waxy substance produced by the liver and obtained form animal food sources; essential to the functioning of the body but a possible factor in cardiovascular disease if too much is circulating in the bloodstream.
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Good(HDL) and Bad(LDL) cholesterol
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BAD- saturated fats raise blood levels or low density lipoproteins, and triglycerides, another kind of blood fat.
GOOD - unsaturated fats, tend to lower blood levels of LDL and some unsaturated fats may also raise levels of high density lipoproteins |
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Explain the health benefits of omega-3 fatty acids
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Help slow clotting of blood, decrease triglyceride levels, improve arterial health, and lower blood pressure
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Define dietary fiber
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A complex carbohydrate found in plants that cannot be broken down in the digestive tract
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Soluble fiber
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Fiber that dissolves in water, is known to lower blood cholesterol levels, and can slow the process of digestion so that blood sugar levels remain more even.
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Insoluble fiber
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does not dissolve in water, passes through the digestive tract essential unchanged. It helps you feel full after eating and stimulates your intestinal wall to contract and relaxes, serving as a natural laxative.
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daily Intakes of water, carbs, fats, proteins, vitamins, marcro and trace minerals
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water: 2 -3 liters a day
carbs: 45 - 60% of daily intake Proteins: 10 - 35% daily intake fats: 20 -35% vitamins vary Macro minerals- more that 100 mg trace minerals: less than 100 mg |
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Six conditions/ diseases for which a vegetarian diet may decrease the risk
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Protect against obesity, heart disease, high blood pressure, diabetes, digestive disorders, and some forms of cancer, particularly colon caner.
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Dietary Reference Intakes (DRIs)
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An umbrella term for four sets of dietary recommendations: Estimated Average Requirement, Recommended Dietary Allowances, Adequate Intake, and Tolerable Upper Intake Level; Designed to promote optimal health and prevent both nutritional deficiencies and chronic disease.
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Recommend Dietary allowance (RDA)
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The average daily amount of any one nutrient an individual needs to protect against nutritional deficiency
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Acceptable Macronutrient Distribution Range (AMDR)
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Intake ranges that provide adequate nutrition and that are associated with reduced risk of chronic disease
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Dietary Guidelines for Americans
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Set of scientifically based recommendations designed to promote health and reduce the risk for many chronic diseases through diet and physical activity.
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Daily Values
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Set of dietary standards used on food labels to indicate how a particular food contributes to the recommended daily intake of major nutrients in a 2,000 cal diet
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