Health For Living Exam 2 (Chpt. 5-8)

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Dietary Reference Intakes (DRIs)

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An umbrella term for 4 sets of dietary recommendations: Estimated average requirement, recommended dietary allowance, adequate intake, and tolerable upper intake level; designed to promote optimal health and prevent both nutritional deficiencies and chronic diseases

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Recommended 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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Scientifically based recommendations designed to promote health and reduce the risk for many chronic diseases through died and physical activity

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My plate

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Graphic nutritional tool developed by the USDA that can be customized depending on your caloric needs

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Daily Values

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Dietary standards used on food labels to indicate how a particular food contribute to the recommended daily intake of major nutrients in a 2000 calorie diet

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Essential Nutrients

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Chemical substances used by the body to build, maintain, and repair tissues and regulate body functions. They can't be measured by the body and must be obtained from food supplements. Include: Water, carbohydrates, proteins, fates, vitamins, and minerals

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Electrolytes

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Mineral components that carry electrical charges and conduct nerve impulses

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Simple Carbohydrates

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Easily digestible carbohydrates composed on one or two units of sugar

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Glycogen

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The complex carbohydrate form in which glucose is stored in the liver and muscles

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Added Sugars

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Sugars that are added to foods when they are processed; they are listed as ingredients on food packages

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Complex Carbohydrates

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Carbohydrates that are composed of multiple sugar units and that must be broken down further before they can be used by the body

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Starches

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Complex carbohydrates found in many plant foods

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Reined Carbohydrates

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Foods made from plant sources, such as grain or sugar cane, whose fiber has been processed away and which have been ground into small particles

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Whole Grains

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Grains, such as wheat, rice and corn, whose outer coating is intact

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Dietary Fiber

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A complex carbohydrate found in plants that can't be broken down in the digestive tract

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Functional Fiber

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Natural or synthetic fiber that has been added to food

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Total Fiber

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Combined amount of dietary fiber and functional fiber in a food

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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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Essential Amino Acids

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Amino Acids that the body can't produce on its own

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Complete Proteins

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Proteins composed of ample amounts of all the essential amino acids

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Incomplete Proteins

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Proteins that contain small amounts of essential amino acids or some, but not all, of the essential amino acids

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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 the predominant fat in animal products and other fats that remain solid at room temp

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Monounsaturated Fats

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Lipids that at are liquid at room temp and semisolid or solid when refrigerated

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Polyunsaturated Fats

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Lipids that are liquid at room temperature and in the refrigerator

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Cholesterol

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A waxy substance produced by the liver and obtained from 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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Trans Fatty Acids

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Lipids that have been chemically modified through the process of hydrogenation that they remain solid at room temperature

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Hydrogenation

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Process whereby liquid vegetable oils are turned into more solid fats

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Omega-3 Fatty Acids

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Polyunsaturated fatty acids that contain the essential nutrient alpha- linolenic acid and that have beneficial effects on cardiovascular health

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Omega-6 Fatty Acids

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Polyunsaturated fatty acids that contain linoleic acids and that have beneficial health effects

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Minerals

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Naturally occurring inorganic micronutrients, such as magnesium, calcium, and iron that contribute to proper functioning of the body

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Vitamins

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Naturally occurring organic micronutrients that aid chemical reactions in the body and help maintain healthy body systems

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Phytochemicals

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Substances that are naturally produced by plants to protect themselves and that provide health benefits in the human body

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Free Radicals

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Unstable molecules that are produced when oxygen is metabolized and that damage cell structures and DNA

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Antioxidants

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Substances in foods that neutralize the effects of free radicals

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Kilocalorie

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Amount of energy needed to raise the temperature of one kilogram of water by one degree centigrade; commonly shortened to calorie

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Nutrient Density

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The proportion of nutrients to total calories in a food

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Percent Daily Value (DV)

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The percentage that a nutrient in a serving of food contributes to a daily diet

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Food Desert

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Low income area where more than 500 people or 33% of the population has low access to a super market or large grocery store

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Food intoxication

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A kind of food poisoning in which a food in contaminated by disease- causing microorganisms or pathogens

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Genetically Modified (GM) Organisms

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Organisms whose genetic makeup has been changed to produce desirable traits

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Physical Fitness

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Ability of the body to respond to the physical demands placed upon it

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Skill-Related Fitness

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Ability to perform specific skills associated with various sports and leisure activities

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Health- Related Fitness

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Ability to perform daily living activities with vigor

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Physical Activity

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Activity that requires any type of movement

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Exercise

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Structured, planned physical activity, often carried out to improve fitness

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EB-Brain

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General feeling of well-being, decreased depression and anxiety, reduced stress and tension, improved sleep, increased oxygen, and nutrients to the brain

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EB-Heart

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Greater volume of blood pumped to body

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EB-Liver

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Increased high density lipoproteins (good cholesterol) and lowered triglycerides

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EB-Pancreas

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Improved muscle sensitive to glucose and reduced risk of diabetes

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EB-Muscles

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Increased muscle mass, increased strength, increased endurance, speed, coordination, balance, and increased blood circulation

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EB-Thyroid

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Increased metabolism (aids in weight control)

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EB- Lungs

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Strengthened chest muscles, and increased depth of breathing

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EB-Gastrointestional

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Fewer gastrointestinal disorders and reduced risk of colon cancer

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EB-Kidneys

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Diminished blood flow during exercise and increased input of hormones

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EB-Joints

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Increased joint range of motion and reduced pain and swelling due to arthritis

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EB-Bones

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Increased bone density and decreased risk of osteoporosis

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Cardiorespiratory

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Ability of the heart and lungs to efficiently deliver oxygen and nutrients to body's muscles and cells via the bloodstream

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Target Heart Rate (THR) Zone

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Range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without overloading the system

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Heart Rate Reserve (HRR)

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Difference b/w max heart rate and resting heart rate

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Muscular Strength

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Capacity of a muscle to exert force against resistance

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Muscular Endurance

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Capacity of a muscle to exert force repeatedly over a period of time

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Muscular Power

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Amount of work performed by muscles in a given period of time

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Core- Strength Training

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Strength training that conditions the body torso from the neck to the lower back

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Flexibility

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Ability of joints to move through their full range of motion

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Body Composition

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Relative amounts of body fat and lean body mass

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Cross Training

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Participation in one sport to improve performance in another, or use of several different types of training for a specific fitness goal

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Hypothermia

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Low body temperature, a life-threatening condition

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Overweight

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Body weight that exceeds the recommended guidelines for good health

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Obesity

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Body weight that greatly exceeds the recommended guidelines for good health, as indicated by a body mass index of 30 or more

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Body Mass Index (BMI)

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Measure of body weight in relation to height

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Weight Cycling

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Repeated cycles of weight loss and gain as a result of dieting; sometimes called yo-yo dieting

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Energy Balance

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Relationship between calorie intake (in the form of food) and calorie output (in the form of metabolism and activity)

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Thermic Effect of Food

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Estimate of the energy required to process the food you eat

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Basal Metabolic Rate (BMR)

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Rate at which your body uses energy for basic life functions, such as breathing, circulation, and temperature regulation

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Body Image

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Mental representation that a person has of his or her own body including perceptions, attitudes, thoughts, emotions, and actions

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Caloric Restriction

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A reduction in caloric intake below daily needs

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Purging

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Using self-induced vomiting, laxative, or diuretics to get rid of excess calories that have been consumed

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Muscle Dysmorphia

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Disorder in which a person perceives his body to be underdeveloped no matter how highly developed his muscles really are

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Disordered Eating Behaviors

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Abnormal eating patterns (EX: Restrictive dieting, skipping meals, binge eating and purging, and laxative abuse) that may not fir the diagnostic rules for anorexia or bulimia but affect quality of life

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Anorexia Nervosa

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Eating disorder marked by distortion of body image and refusal to maintain a minimally normal weight

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Bulimia Nervosa

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Eating disorder marked by distortion of body image and repeated episodes of binge eating, usually followed by purging in the form of self induced vomiting, misuse of diuretics or laxatives, excessive exercising, or fasting

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Binge-Eating Disorder

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Eating disorder marked by binge-eating behavior without the vomiting or purging of bulimia

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AE- Immune System

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Increased risk of infection, low WBC, low body temperature; risk of death

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AE- Blood

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Electrolyte disturbance (low calcium, potassium); risk of death

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AE-Skin

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Dry, cold discolored skin, growth of fine, downy hari

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AE-Muscles

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Weakness

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AE- Legs

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Swollen due to excess fluid; cold feet

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AE-Brain

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Decreased in size, low energy, depressed mood, loss of coordination, dizziness, fainting, poor sleep, and risk of suicide

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AE-Heart

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Low blood pressure, slow or irregular heartbeats (arrhythmias), cardiac arrest; risk of death

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AE-Abdomen

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Bloating, constipation, fullness after eating

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AE Kidneys

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Kidney failure, risk of death

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AE- Genitals

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Lack of menstruation (amenorrhea) in women; infertility; decrease in testosterone levels and decrease in testicular size in men; Decline is sex drive in both sexes

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AE-Bones

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Loss of calcium, osteoporosis, and increased risk of fractures

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BE-Face

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Swollen parotid and salivary glands, puffy cheeks, broken blood vessels under the eyes, and sore throat

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BE-Teeth

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Erosion of tooth enamel, pain, and sensitivity

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BE-Esophagus

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Heartburn, inflammation; tears can cause sever, life-threatening bleeding

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BE-Hands

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Calluses from self- induced vomitting

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BE- Large Intestine

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Bloating, diarrhea, abdominal pain caused by laxatives

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BE- Stomach

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Can enlarge dramatically with binge eating and even burst; risk of death

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BE-Heart

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Irregular heath rhythms due to low potassium; risk of death

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BE-Blood

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Electrolyte Imbalances (low potassium, sodium); risk of death

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BE- Kidneys

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Low blood pressure, dehydration caused by diurectics

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Body Dysmorphic Disorder

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Preoccupation with an imagined or exaggerated defect in appearance

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Female Athlete Triad

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Interrelated conditions of disordered eating, amenorrhea, and osteoporosis