Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
136 Cards in this Set
- Front
- Back
A family of organic compounds including triglycerides, phospholipids, and sterols.
|
lipids
|
|
The chief form of fat in foods and in the human body.
|
triglycerides
|
|
What is made up of 3 units of fatty acids and 1 unit of glycerol?
|
triglycerides
|
|
What are present in all cell membranes?
|
phospholipids
|
|
What has a structure similar to that of cholesterol?
|
sterol
|
|
What is waxy, present in food and part of hormone production?
|
sterol
|
|
What can be moved in or out of a cell?
|
phospholipids
|
|
What is the cause of high cholesterol?
|
saturated fat
|
|
Fatty acids that the body needs but cannot make in amounts it needs?
|
essential fatty acids
|
|
What is the functions of fat?
|
1.chief storage form for energy
2.provides energy 3.surrounds vital organs 4.insulation 5.absorption of phytochemicals |
|
What are the fat-soluble vitamins?
|
A,D,E, and K
|
|
What is rich in monounsaturates?
|
vegetable oils, olive oil, and canola oil
|
|
What is the most saturated fat?
|
lard and animal fat
|
|
What are some hidden fats?
|
biscuts, cake, ice cream
|
|
What are the 3 major lipoproteins?
|
1.very-low-density
2.low-density 3.high-density |
|
What carries tyiglycerides and other lipids made in the liver to the body cells for their use?
|
very-low-density
|
|
What transports cholesterol and other lipids to the tissues?
|
low-density
|
|
What are critical in the process of carrying cholesterol away from the body cells to the liver for disposal?
|
high-density
|
|
What lipoprotein is larger, lighter, and richer in cholesterol?
|
low-density
|
|
What lipoprotein is smaller, denser, and packaged with more protein?
|
high-density
|
|
If elevated, what lipoprotein concentrates in the blood and is a sign of high risk of heart attack?
|
low-density
|
|
What triggers a rise in LDL cholesterol in the blood?
|
saturated and trans fat
|
|
Most people are wise to choose a diet that provides?
|
20-35% of its calories from fat
|
|
What is the best diet for heart health?
|
fruits, veg, nuts, and whole grains
|
|
What foods provide Omega 3?
|
grains, seeds, nuts, leafy veg, oils, and fish
|
|
What food can be eaten 2 or 3 times a week?
|
fish
|
|
What are the 2 polyunsaturated fatty acids?
|
omega 3 and omega 6
|
|
What process of fats make food stay fresher longer and change their physical properties?
|
hydrogenation
|
|
Vegetable oils becomes more saturated when they are?
|
hydrogenated
|
|
A vitamin that serves as an anitoxidant is?
|
vitamin E
|
|
Good sources of vitamin C include?
|
strawberries, cirtrus fruits, and broccoli
|
|
A vitamin that can be synthesized from intestinal bacteria is?
|
Vitamin K
|
|
Water-soluble vitamins have the following characteristics except that?
|
they are stored in fatty tissues of body
|
|
Beta-carotene is a precursor for what vitamin?
|
Vitamin A
|
|
An individual with a problem with excessive alcohol ingestion may develop a deficienct of?
|
thiamin
|
|
To prevent birth defects of the neural tubes, a woman should consume sufficient amounts of?
|
folate
|
|
Pellagra is the deficiency disease of?
|
niacin
|
|
Vitamins that act as part of coenzymes include?
|
B vitamins
|
|
Rickets is the deficiency disease in children who lack what vitamin?
|
Vitamin D
|
|
What functions with vitamin E as an antioxidant?
|
selenium
|
|
Water makes up what percent of the body's weight?
|
60
|
|
What is a way to absorb more dietary iron?
|
consume a source of vitamin C at the same meal
|
|
A zinc deficiency in children reduces the body's ability to?
|
taste foods and grow
|
|
What maintains the volume of fluid outside of cells?
|
sodium
|
|
What works with insulin to control blood glucose levels?
|
chromium
|
|
The most abundant mineral in the body is?
|
calcium
|
|
Sources of iodine include the following except?
|
sea salt
|
|
The principle positively charged ion inside cells is?
|
potassium
|
|
Most of the magnesium of the body is fount in the?
|
bones
|
|
What is the most essential nutrient the body needs?
|
water
|
|
How much water is needed a day?
|
6-8 cups
|
|
Loss of water
|
dehydration
|
|
What is the first sign of dehydration?
|
thirst
|
|
What is a symptom of dehydration?
|
fatigue
|
|
Water with high calcium and magnesium concentrations.
|
hard water
|
|
Major minerals form what that dissolve in the body fluids?
|
salt
|
|
What mineral is stored in the bones and teeth?
|
calcium
|
|
What are the 2 important roles calcium plays?
|
1.it is an integral part of bone structure
2.serves as a bank that can release calcium to the body fluids if even the slightest drop in blood calcium concentration occurs |
|
What 2 minerals are essential to bone formation?
|
calcium and phosphorus
|
|
What is the second most abundant mineral?
|
phosphorus
|
|
What mineral helps maintain normal blood pressure?
|
calcium
|
|
A person whose calcium savings account is not sufficient is more likely to develop fragile bones which is called?
|
osteoporosis
|
|
What is the recommended intake of calcium in adults?
|
1,000mg a day
|
|
What mineral is part of the DNA and RNA of every cell and is essential for growth and renewal of tissues?
|
phosphorus
|
|
What is the recommended intake of phosphorus in adults?
|
700mg/daily
|
|
What is the recommended intake of sodium in adults?
|
1500mg/daily
|
|
What mineral plays major role in maintaining fluid and electrolyte balance and cell integrity, and is critical to maintaining the heartbeat?
|
potassium
|
|
Dehydration leads to a loss of what mineral from inside cells?
|
potassium
|
|
What is the recommended intake of potassium in adults?
|
4700mg / daily
|
|
What are sone food rich with potassium?
|
whole foods, orange juice, bananas, lima beans, avocado
|
|
What are trace minerals?
|
1. Iodine
2. Iron 3. Zinc 4. fluoride |
|
What are the major minerals?
|
1. calcium
2. phosphorus 3. sodium 4. potassium |
|
What trace mineral is part of the hormone thyroxine, which influences energy metabolism?
|
iodine
|
|
What trace mineral in the body is contained in hemoglobin and myaglobin or occurs as part of enzymes in the energy-yeiding pathways?
|
iron
|
|
What trace mineral is required for cellular energy metabolism?
|
irom
|
|
What is the best source of food that is rich in iron?
|
red meat
|
|
What mineral helps to regulate gene expression in protein synthesis?
|
zinc
|
|
What mineral assists in immune functions, wound healing, sperm production, taste perception, fetal development, and growth and development in children?
|
zinc
|
|
What mineral assists enzymes in all cells?
|
zinc
|
|
What are some food sources of zinc?
|
meat, shellfish, poultry, milk, milk products
|
|
What mineral stabilizes bones and makes teeth resistant to decay?
|
fluoride
|
|
A deficiency of what mineral is a leading cause of mental retardation worldwide?
|
iodine
|
|
What factors hinder iron absorption?
|
tea, coffee, caffinated beverages
|
|
What is a symptom of a person lacking iron?
|
unable to concentrate
|
|
How is calcium intake determined?
|
by person's age and vitamin D status
|
|
What are the fat-soluble vitamins?
|
A,D,E, and K
|
|
What are the water-soluble vitamins?
|
C and B
|
|
What is the functions of vitamin A?
|
gene expression, vision, maintenance of body linings and skin, immune defenses. growth of bones and normal develp of cells
|
|
What vitamin is rich in beta carotine?
|
vitamin A
|
|
What are some food sources of vitamin A?
|
liver, fish oil, milk, milk products
|
|
What is a deficiency in adults who lack vitamin D?
|
osteoprosis
|
|
Which vitamin is known as the toxic vitamin?
|
vitamin D
|
|
What vitamin is an antioxidant and serves as one of the body's main defenders against oxidative damage?
|
vitaminE
|
|
What is the main function of vitamin K?
|
help synthesize proteins that help clot the blood
|
|
What are some food sources rich in vitamin K?
|
cauliflower, canola oil, spinach
|
|
What is the function of vitamin C?
|
antioxidant, restores vitamin E to active form, supports immune system, boosts iron absorption
|
|
What are the food sources of vitamin C?
|
orange juice, broccoli, strawberries, sweet potatoes, grapefruit, brussels sprouts
|
|
People who lack alot of fruits and veg have a greater chance of suffering what?
|
muscular distrophy and blindness
|
|
What vitamin acts as part of coenzymes?
|
vitamins B
|
|
What vitamin helps the body metabolize carbohydrates, lipids, and amino acids?
|
vitamin B
|
|
What vitamin B is only found in animal source?
|
B12
|
|
Describe fat-soluble vitamins?
|
they are stored extensively in tissues
|
|
What is the best food source of folate?
|
spinach
|
|
Why does minerals act as a laxicitve?
|
to rid of all fat-soluble vitamins
|
|
When eating at a fast food resteraunt, what would be the best food item to order that is rich in beta-carotene?
|
salad with carrots
|
|
What governs water intake?
|
by thirst and satiety
|
|
What regulates water excretion?
|
brain and kidneys
|
|
What is the function of water?
|
carries nutrients throught the body, cleanses tissues and blood waste, participates in chemical reactions, lubricant for joints, maintains body temp
|
|
What is the purpose of water in the body?
|
to keep cells alive
|
|
What synthesizes protein?
|
carbohydrates and fats
|
|
Do people need adequate protein in their diets?
|
yes
|
|
Do people need amino supplements?
|
no
|
|
What happens when you get to much protein?
|
may pose health risks for the heart, weakened kidneys, and bones. but otherwise offers no benefits
|
|
Over emphasized protein rich foods
|
loose out folate
loose out vitamin C loose out vitamin B |
|
A person who is a vegetarian and eats a soy diet will develop what?
|
iron deficiency
|
|
A soy protein diet is low in?
|
iron
|
|
Protein digestion begins in the?
|
stomach
|
|
DRI recommends protein intake for healthy adults?
|
0.8 gram per kilogram of body weight
|
|
An athlete should consume an excess of what?
|
protein
|
|
What coating of what secreted by the stomach wall protects its proteins from attack by either acid or enzymes?
|
mucus
|
|
What is the functions of protein?
|
1.growth and repair
2.enzymes and hormones 3.antibotics 4.fluid/electrolte 5.energy |
|
What are some food sources of vitamin A?
|
liver, fish oil, milk, milk products
|
|
What is a deficiency in adults who lack vitamin D?
|
osteoprosis
|
|
Which vitamin is known as the toxic vitamin?
|
vitamin D
|
|
What vitamin is an antioxidant and serves as one of the body's main defenders against oxidative damage?
|
vitaminE
|
|
What is the main function of vitamin K?
|
help synthesize proteins that help clot the blood
|
|
What are some food sources rich in vitamin K?
|
cauliflower, canola oil, spinach
|
|
What is the function of vitamin C?
|
antioxidant, restores vitamin E to active form, supports immune system, boosts iron absorption
|
|
What are the food sources of vitamin C?
|
orange juice, broccoli, strawberries, sweet potatoes, grapefruit, brussels sprouts
|
|
People who lack alot of fruits and veg have a greater chance of suffering what?
|
muscular distrophy and blindness
|
|
What vitamin acts as part of coenzymes?
|
vitamins B
|
|
What vitamin helps the body metabolize carbohydrates, lipids, and amino acids?
|
vitamin B
|
|
What vitamin B is only found in animal source?
|
B12
|
|
Describe fat-soluble vitamins?
|
they are stored extensively in tissues
|
|
What is the best food source of folate?
|
spinach
|
|
Why does minerals act as a laxicitve?
|
to rid of all fat-soluble vitamins
|