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37 Cards in this Set
- Front
- Back
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B1
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changes glucose into energy
whole grain cereals liver |
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B2
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essential in metabolism of carbohydrates, fats, and proteins
milk products green vegetables |
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B6
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essential in metabolism of amino acids and carbohydrates
yeast liver |
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B12
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necessary for production of red blood cells
meat eggs |
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A
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keeps eyes moist
carrots eggs |
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D
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essential for normal bone and tooth development
milk butter |
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K
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essential for blood clotting
spinach tomatoes |
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Calcium
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builds and maintains bones and teeth
dairy products leafy vegetables |
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Iron
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necessary for cellular respiration
dried fruits peanuts |
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Sodium
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regulates fluid and acid-base balance in the body
table salt milk |
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C
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protects against infection
tomatos citrus fruits |
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What are the functions of water?
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1) helps digestive system break down foods into molecules the body can use
2) transport nutrients to cells 3) transport waste away from cells 4) maintain stable body temperature |
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body composition
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all of the tissues that together make up the body
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basal metabolism
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the amount of energy the body uses just to keep living
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calorie
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a heat unit that refers to the energy available in food and the energy used by body activities
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fiber
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a type of indigestible carbohydrate
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How many cups of water does your body lose a day? How many should you drink a day?
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loses 10 cups, drink 8 cups
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What percent of fruits and vegetables is water? Meat and poultry? Grain Products?
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fruits/vegetables: 75-80%
meat/poultry: 50-65% grain products: 5-35% |
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What are the effects of dehydration on physical performance?
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2% loss of body weight- impairs cooling system
3%- reduced muscular endurance 4-6%- reduced muscular strength, heat cramps >6%- severe heat cramps, heat exhaustion, heat stroke, coma, death |
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What is the function of vitamins?
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To repair and grow body cells
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How do fat soluble vitamins work?
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Absorbed and transported in fat. Any excess amt stored in fat cells
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How do water soluble vitamins work?
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Dissolve in water in blood and are carried to cells. Cannot be stored in the body
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What are the functions and sources of fiber?
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1. moves waste through digestive system
2. prevents constipation on intestinal problems 3. reduces risk of some cancers bran, whole wheat bread, popcorn |
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What are the functions of fat?
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1. cushions organs to prevent injury
2. insulates body to conserve energy 3. transports fat soluble vitamins 4. stored form of energy 5. helps satisfy hunger longer because it takes longer to digest |
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What are the different types of fats?
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Saturated fat- solid at room temperature
Unsaturated fat- liquid at room temperature Trans fats |
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Where do saturated and unsaturated fats come from?
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Saturated- animals
Unsaturated- plants |
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What are essential amino acids?
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amino acids the body does not produce. from foods you eat
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What are complete and incomplete proteins?
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complete proteins- foods that contain all the essential amino acids
incomplete proteins- foods that contain some but not all the essential amino acids |
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What are the functions of proteins?
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to build, repair, and maintain body cells
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What are the 6 classifications of nutrients? Which ones have calories and which ones don't?
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carbohydrates, fats, and proteins (calories)
vitamins, minerals, and water (no calories) |
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How many calories should a teenage girl have a day?
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approx. 2200
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How many calories should a teenage boy have a day?
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approx. 2800
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How much of one's diet should be carbs? fat? protein?
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carbs- 50-65%
fat- no more than 30% protein- 10-15% |
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What are the functions of nutrients?
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1) supply energy
2 ) build, repair, and maintain body tissues 3) regulated body processes |
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What are simple carbohydrates?
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sugars.
fruits-fructose sugar-sucrose milk- lactose |
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What is glycogen
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a more compact form of glucose stored in the liver and muscles
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What are minerals?
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Inorganic substances that your body cannot produce that performe vital functions in the body
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