Health Chapter 12

Front 1

It is recommended that all adults consume one to two servings each of fruits and veggies everyday.
True/false

Back 1

False

Front 2

How many french fries are considered to be one 1/2 cup serving?
A.10
B.15
C.20

Back 2

A. 10

Front 3

Candy is the leading source of added sugars in the Am diet
True/false

Back 3

False

Front 4

Which is not whole grain?
A.brown rice
B.wheat flour
C. popcorn

Back 4

B. Wheat flour

Front 5

Nutritionists advise reduced intake of saturated and trans fats for which of the following reasons?
A. they increase levels of low density lipoproteins (LDL) bad cholesterol
B, the provide more calories than other types of fat
C.They increase the risk of heart disease

Back 5

A and C

Front 6

Substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs.

Back 6

essential nutrients

Front 7

What are the six classes of essential nutrients?

Back 7

Proteins, fats, carbohydrates, vitamins, minerals, and water

Front 8

How many essential nutrients are there?

Back 8

45

Front 9

An essential nutrient required by the body in large amounts
Such as proteins, fats, carbs

Back 9

Macronutrient

Front 10

An essential nutrient required by the body in minute amounts
Such as vitamins, minerals, and water

Back 10

Micronutrient

Front 11

A measure of energy content in food.
Represents the amount of hear needed to raise the temp of 1 liter of water 1 degree Celsius

Back 11

kilocalorie (AKA calorie)

Front 12

How many carbs, proteins, and fats do we need for a healthy diet according to the Acceptable Macronutrient Distribution Ranges (AMDR)?

Back 12

Carbs- 45-65%
Protein- 10-35%
Fat- 20-35%

Front 13

An essential nutrient
A compound made of 20 common amino acids
Forms bones, muscles, blood, enzymes, hormones, and cell membranes

Back 13

Protein

Front 14

How many essential amino acids and how many nonessential amino acids are there in proteins?

Back 14

Essential- 9
Nonessential- 11

Front 15

The building blocks of proteins

Back 15

Amino acids

Front 16

When individual protein sources provide all essential amino acids in adequate amounts.
Most animal proteins ( meat, fish, poultry)

Back 16

Complete

Front 17

When individual protein sources do not provide all essential amino acids in adequate amounts.
Mostly in plant sources (legumes, nuts)

Back 17

incomplete

Front 18

What is the recommended daily intake of protein in adults?

Back 18

0.8 g/kg of body weight
or 10-35% calorie intake

Front 19

Most concentrated source of energy (9 cal/gram)
Stored energy and provides insulation and support for body organs

Back 19

Fat (or lipids)

Front 20

Includes a molecule of glycerol with 3 fatty acid chains attached to it.
95% of dietary fat and stored fat

Back 20

Triglyceride

Front 21

Filled to capacity with H atoms

Back 21

Saturated fatty acids

Front 22

Missing H atoms in chain causing a kink in chain

Back 22

Unsaturated fatty acids

Front 23

A process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats.
Forces H into liquid oil, making oil. Gets more saturated as it accepts H.

Back 23

Hydrogenation

Front 24

Blood fat the transports cholesterol to organs and tissues
Bad cholesterol

Back 24

Low density lipoprotein (LDL)

Front 25

Blood fat that helps transport cholesterol out of the arteries
Good cholesterol

Back 25

high density lipoprotein (HDL)

Front 26

What do saturated and trans fats do to LDL and HDL?

Back 26

Increase LDL and may decrease HDL

Front 27

What do polyunsaturated and monounsaturated fats do to LDL and HDL?

Back 27

May lower LDL and increase HD

Front 28

The AMDR recommends how much fat we intake?

Back 28

20-35% of total calories

Front 29

What are the average intake numbers for total fat, saturated fat, and trans fat

Back 29

Total fat= 33%
Saturated fat= 11%
Trans fat= 2-4% (needs to be as low as possible)

Front 30

An essential nutrient that supplies energy for the body cells,
Contain sugars, starches, and dietary fiber

Back 30

Carbohydrates

Front 31

A group of Carbohydrates found naturally in fruits and milk. 1 or 2 sugar units
Include sucrose (table sugar), fructose, maltose, and lactose

Back 31

Simple carbohydrates

Front 32

A group of carbohydrates that are found in a variety of plants, esp grains, legumes, and tubers
multiple sugar units

Back 32

Complex Carbohydrates

Front 33

Digestion in mouth and small intestines breaks down carbs into simple sugar molecules (glucose) for absorption. Pancreas releases insulin which allows cells to take up glucose for energy. the bod uses some immediately and stores the rest as fat

Back 33

Digestion of carbohydrates

Front 34

The entire edible portion of the grain such as wheat, rice, or oats, consisting of inner layer= germ, middle= endosperm, and outer= bran.

Back 34

Whole grain

Front 35

What happens during the processing of whole grains?

Back 35

The germ and bran are removed leaving starch of endosperm

Front 36

A food that has a rapid effect on blood glucose levels is said to have a high

Back 36

Glycemic index

Front 37

Eating high glycemic index foods can do what to your appetite?
And over long term, may do what to your risk of diabetes and heart disease?

Back 37

Increase it

Front 38

What is the recommended amount of Carbohydrates we should intake?

Back 38

Adults- 45-65% total daily calories

Front 39

Nondigestible carbohydrates provided by plants.

Back 39

Fiber

Front 40

Type of fiber;
Refers to nondigestible carbohydrates that are present naturally in plants like grains, legumes, and veggies

Back 40

Dietary fiber

Front 41

Type of fiber; refers to nondigestible carbohydrates that have been either isolated from natural sources or synthesized ina lab and then added to a food produce

Back 41

Functional fiber

Front 42

The sum of dietary and functional fiber

Back 42

Total fiber

Front 43

What are the sources of fiber

Back 43

Plants

Front 44

What are the recommended intake for men and women for fiber?

Back 44

Men= 38g
Women= 25g

Front 45

Organic (carbon- containing) substances needed in small amount to help promote and regulate chemical reactions and processes in the body

Back 45

Vitamins

Front 46

How many vitamins do humans need? and how are they broken down?

Back 46

13:
4 fat soluble (A,B,E,&K)
9 water soluble (C and 8B complex vitamins)

Front 47

What are some functions of vitamins?

Back 47

To help chemical reactions in cells, the production of RBC, maintenance of nervous, skeletal, and immune systems, and they act as an antioxidant

Front 48

Where do we get our vitamins from?

Back 48

Not the body, abundant in fruits, veggies, and grains

Front 49

What is it when you lack vitamin C?
Vitamin D?

Back 49

Vit C= scurvy
Vit D= rickets

Front 50

What happens when you have too much vitamin C? Vitamin D

Back 50

Vitamin c= kidney damage, calcium deposits in soft tissues, depression, death
Vitamin D= urinary stones, acid stomach, nausea, diarrhea, headaches

Front 51

Inorganic compounds (non- Carbon containing) elements you need relatively small amounts to help regulate body functions, and in growth, and help release energy

Back 51

Minerals

Front 52

How many essential minerals are there?

Back 52

17

Front 53

How much of the major mineral group and trace mineral group do you need a day?

Back 53

Major= 100 mg or more (Ca, P, Mg, Na,K, Cl)
Trace= minute amounts (Cu, F, I, Fe, Zn)

Front 54

How much water are you composed of

Back 54

50-60%

Front 55

How many days can you live without food and water?

Back 55

Food=50
Water= a few

Front 56

What are the food and nutritional board water intake levels for men and women?

Back 56

Men= 3.7 L water with 3 L(13 cups) coming from beverages
Women= 2.7 L water with 2.2 L (9 cups) coming from beverages

Front 57

A chemically unstable molecule that reacts with fats, proteins, and DNA, damaging cell membranes and mutating genes

Back 57

Free radicals

Front 58

Broad class of nutrients shown to be beneficial at reducing chronic diseases,
Primarily from fruits, veggies, and grains

Back 58

Phytochemicals

Front 59

What are these? Vitamin C and E, selenium, and carotenoids?

Back 59

Antioxidants in our diet

Front 60

Standards for nutrient intake designed to prevent nutritional deficiencies and reduce the risk of chronic disease

Back 60

Dietary Reference Intakes (DRI's)

Front 61

Levels of intake considered adequate to prevent nutrient deficiencies and reduce the risk of chronic disease for most individuas in a population group

Back 61

Adequate intake (AI) and Recommended Dietary Allowance (RDA)

Front 62

The max daily intake that is unlikely to cause health problems

Back 62

Tolerable Upper Intake Level (UL)

Front 63

What are some food groups to encourage?

Back 63

fruits and veggies (dark green or orange veggies, legumes), whole grains

Front 64

What are the serving sizes for: grains, veggies, fruits, milk/ dairy, meat and beans, and oils

Back 64

Grains= 7 oz
Veggies= 5 servings
fruit= 4 servings
milk/ dairy= 3 servings
meat and beans= 5.5 oz
oils= 6 tsp or less

Front 65

The reaction of the body's immune system
affect 2% of adults
4=6% infants

Back 65

Food allergies

Front 66

Where the problem lies with metabolism rather than with the immune system
most common: Gluten (grains), lactose (milk), MSG, and aspartane

Back 66

Food intolerances

Front 67

How mach fish should you eat a week? and what kind of fish shouldnt you eat?

Back 67

12 oz a week; shark, swordfish, king mackerel.