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25 Cards in this Set

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Proper Nutrition
a person's diet supplies all of the essential nutrients to carry out normal tissue growth, repair, and maintenance
North American Diet Problems
too high in calories, sugars, fats (saturated), and sodium; fiber is usually deficient in most diets; availability is not the problem, over-consumption is; an estimated 1.5 million people die in the United States each year of diseases associated with faulty nutrition
Diseases Linked to Nutrition
cholesterol related diseases; atherosclerosis; coronary heart disease; high blood pressure; obesity; diabetes; osteoporosis; some researchers believe that 30-50% of cancers are diet-related
Essential Nutrients
carbohydrates; fats; protein; vitamins; minerals; water
"Fuel Nutrients"
they are the only substances the body uses to supply the energy needed for work and normal body functions; these macronutrients are needed in proportionately large amounts daily; i.e. carbs, fats, proteins
Order Fuel Nutrients are Broken Up
1.carbs
2.fats
3.proteins
Other Nutrients
vitamins, minerals, and water have no caloric value, but are necessary for a person to function normally; these micronutrients are only needed in small amounts
Carbohydrates
constitute major source of calories in body; used to provide energy for work, maintain cells, and generate heat; also help regulate fat and metabolize protein; each gram of carbs provides the body with 4 calories
Simple Carbs
have little nutritive value; commonly called sugars (sodas, cakes, etc.); fast energy, dissolves quickly
Complex Carbs
also called starches; starch is commonly found in grains, seeds, corn, nuts, roots, potatoes; starch--glucose--energy
Fiber
a form of a complex carbohydrate; found mainly in skins, roots, and seeds; important because it decreases the risk of cardiovascular disease and cancer; recommended intake is 25-30 grams per day; most Americans only ingest about 10-12 grams daily, putting them at risk
Fats
human body uses fat as a source of energy; protection of organs; insulate body; stores hormones; fat-soluble vitamins: A,D,E,K; sources include milk and other daily products and meats
Saturated Fats
bad fat; animal origin; meats; lard; whole milk; cream; cheese; ice-cream; butter
Unsaturated Fats
good fat; plant products; olive oil; canola oil; peanut oil; sesame oil
Cholesterol
a fat-like substance in some foods of animal origin; part of cell membrane; provides some protective covering to nerve fibers in your body; essential for the production of vitamin D and bile salts used in the digestion of fat; needed for the production of certain sex hormones
HDL
High Density Lipoprotein; good; made in liver
LDL
Low Density Lipoprotein; bad; found insaturated fat food items
Proteins
build and repair tissues such as muscles, blood, internal organs, skin, hair, nails, and bones; proteins can be used as a source of energy too, but only if not enough carbs are available; each gram of protein yields 4 calories/gram; sources include meats, milk, other dairy products, poultry, and fish
Calorie Breakdown
carbohydrates: 60-70%
fat: 20-25%
protein: 10-15%
Calorie
how we measure (potential) energy in our bodies; 1 lb=3500 calories; lose 1 lb in a week = decrease 500 calories per day
Vitamins
water soluble vitamins are B and C; fat soluble vitamins A, D, E, and K; major difference is where these are stored in the body; help regulate certain chemical reactions in the body; do not give you more energy; helps your body become more efficient in using energy
Macro Minerals
calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur; need in large amounts
Trace Minerals
fluorine, copper, iodine, iron, manganese, and zinc; need in smaller amounts
Water
approximately 2/3 of your body is water; used for chemical reactions; lower activity levels; maintain body temperature; help dissolve minerals
Dehydration
amount of water excreted exceeds amount taken in