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70 Cards in this Set
- Front
- Back
_____ carbohydrates are found in fruits, milk, and sweeteners
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Simple
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______ carbohydrates are found in cereals, grains, fruits, and vegetables
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Complex
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Proteins can supply __ kcal per gram
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4
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Vitamins A,D,E,K are __-soluble vitamins
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Fat
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Vitamins C and B are ___-soluble vitamins
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Water
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Set standards for nutrients that do not have RDA values
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Dietary Reference Intakes (DRIs)
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The average daily intake level of a nutrient that will meet the needs of half of the people in a particular category
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Estimated Average Requirement (EAR)
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Are used to determine the RDA of a nutrient
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Estimated Averate Requirement (EAR)
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The average daly intake level required to meet the needs of 97% to 98% of people in a given life stage and of a given gender
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Recommended Dietary Allowance (RDA)
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Recommended average daily intake level for a nutrient
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Adequate Intake (AI)
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Highest average daily intake level that is not likely to have adverse effects on the health of most people
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Tolerable Upper Intake Level (UL)
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Average dietary energy intake (kcal) to maintain energy balance
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Estimated Energy Requirements (EER)
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The portion of the energy intake that should come from each macronutrient
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Acceptable Macronutrient Distribution Range (AMDR)
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Part of a nutrition facts panel that contains general dietary advice for all people
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Footnote
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The energy left over aften an individual has consumed all the food needed to meet the nutrient needs
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Discrtionary kcalories
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Falts and oils contain __ kcal per gram
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9
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The ____ region of the brain is the feeding center
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hypothalamus
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_____-soluble nutrients enter the portal vein
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Water
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_____-soluble nutrients enter the lymphatic vessels and are transported directly to the bloodstream
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Fat
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The most abundant carbohydrate
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Glucose
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_____ carbohydrates contain one or two molecules
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Simple
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______ carbohydrates contain one or two molecules
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Complex
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Many units of monosaccharides joined together
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Polysaccharides
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The non-digestible part of plants
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Dietary fiber
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Carbohydrate with known health effects, which is extracted from plants and added to foods
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Functional fiber
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Each gram of carbohydrate=__ kcal
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4
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Red blood cells rely only on _____ for their energy supply
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Glucose
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Sufficient energy intake from carbohydrates prevents production of ____ as an alternate energy source
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ketones
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_____ amylase digests starch to maltose
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Pancreatic
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The cells that line the small intestine and secrete additional enzymes to digest disaccharides to monosaccharides
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Mucosal cells
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Most monosaccharides are converted to glucose by the ___
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liver
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Excess glucose is converted to glycogen and stored in the ____
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liver and muscles
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Level to which food raises blood glucose levels compared with reference food
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Glycemic index
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A disease primarily afflicting people in their 50s and 60s. Begins earlier in life because of consistently low fiber intake
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Diverticular disease
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divrse class of molecules that are insoluble in water
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Lipids
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Triglycerides are composed of ____
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Three fatty acid molecules
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Long chains of carbon atoms surroundedd by hydrogen atoms
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Fatty acids
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A three-carbon alohol that is the backbone of a triglyceridee
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Glycerol
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____ refers to how many hydrogen atoms surround each carbon
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Saturation
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___ ___ acids have hydrogen atoms surrounding every carbon in the chain; they have no double bonds
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Saturated fatty
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____ ____ acids lack hydrogen atoms i have one double bondnone region; they
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Monounsaturated fatty
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___ ___ acids lack hydrogen atoms in multiple locations; they have two or more double bonds
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Polyunsaturated fatty
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The shape of a triglyceride is determined by the saturation of the ______ ______
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Carbon Chains
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_____ fatty acids can pack tightly together and are solid at room temperature
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Saturated
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_____ fatty acids do not stack together well and are liquid aat room temperature
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Unsaturated
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Describes the position of which the hydrogen atoms at the unsaturated region are on the same side of the carbon chain
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Cis
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Describes the position of which the hydrogen atoms are on the opposite side of the carbon chain
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Trans
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The addition of hydrogen atoms to unsaturated fatty acids
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Hydrogenation
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____ acid (omega-_ fatty acid) is found in vegetable and nut oils.
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6
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Linoleic acid (omega-6 fatty acid) is converted by the body to _____ ____, which is involved in blood clotting and blood pressure
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Arachidonic acid
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Alpha-linolenic acid (omega-_ fatty acid) is found in vegetables, fish, and fish oils
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3
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Alpha-linolenic acid (omega-3 fatty acid) is converted to ___ and ___, which are important regulators of inflammation, blood clotting, and blood pressure
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EPA and DHA
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Phospholipids are composed of a ___,___, and ____
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Glycerol backbone, two fatty acids, and phosphate
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Phospholipids are important components of ___ ___
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cell membranes
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Lipids containing multiple rings of carbon atoms
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Sterols
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____ is the major sterol found in the body
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Cholesterol
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Fat is very energy dense, containing _ kcal/gram
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9
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Much of the energy used during rest comes from
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fat
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____ is used for energy during exercise, especially after glycogen is depleted
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Fat
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Vitamins _,_,_, and _ are soluble in fat; fat is required for their transport
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A,D,E, and K
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Digestion and absorption of fats occurs primarily in the _____
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small intestine
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___ disperses fat into smaller fat droplets
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Bile
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_____ ____ break triglycerides into two separate fattyacids and a monoglyceride
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Pancreatic enzymes
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Fat enters the mucosal cell as a ___
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micelle
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In the intestinal mucosal cell, fatty acids are reattached to the monoglyceride to re-form
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Triglycerides
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Transport vehichles that remove absorbed fats from the small intestine
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Lipoproteins
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___ to___ % of calories should be from fat
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20-25%
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Saturated fat should be no more that _% of total calories
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7%
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Most fat in our diets should be from _____ fats (e.g., olive oil) and _____ fats (e.g., plant oils)
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monounsatured, polyunsaturated
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Lipids contribute to about __% of the energy in the typical American diet
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33%
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