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56 Cards in this Set
- Front
- Back
name 5 things that can effect nutritional needs
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age, sex, weight, physical activity, and body type.
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all blank , including the building of blank, are directly related to nutrition.
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all bodily functions, including the the building of tissues, are directly related to nutrition.
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USDA
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the United States department of agriculture.
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the USDA my plate is a recommended guideline for
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food groups that individuals should consume daily and can be personalized based upon an individual's needs.
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when was the food pyramid replace and what replaced it
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2011 by my plate.
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name some ways to guard against consuming too many calories
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choose foods that are high in nutrients but lower in calories. so look for foods with more calcium, potassium, fiber, magnesium, and vitamins A, C, and E. avoid oversized meal portions.
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Blank are the basic building blocks necessary for bodily functions
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macro nutrients.
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the macro nutrients are the 3 basic food groups
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proteins, carbohydrates, and fats
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what is the recommended intake percentage for protein, carbohydrates, and fat
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protein 20 percent, carbohydrates 54 percent, fat 26 percent.
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proteins are chains of
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amino acids molecules
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amino acids molecules
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are used by every cell in the body to make other usable proteins
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how many naturally occurring amino acids
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100
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the proteins from all plants and animals are made from just
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20 common amino acids
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nonessential amino acids
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11 of the 20 common amino acids that can be synthesized by the body and do not have to be in our diet.
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essential amino acids
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the 9 of the 20 common amino acids that must be in our diet because they can't be synthesized by the body.
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define complementary foods and give some examples.
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combinations of two incomplete proteins that, together, provide all the essential amino acids and make a complete protein. some examples: peanut butter and bread; rice and beans; black eyed peas and cornbread.
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Blank makes up the largest part of the nutrition we eat
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macro nutrients
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carbohydrates
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break down the basic chemical sugars that supply energy for the body.
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what is the most important carb and why
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glucose. it supplies the majority of the bodies energy.
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where is glucose stored and when is it used
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it is stored in the muscles, and liver as glycogen, or animal starch. when muscles are used, glycogen is broken down to provide the energy needed for muscle work.
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ATP
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adenosine triphosphate. the substance that provides energy to cells. it also converts oxygen to carbon dioxide. a waste product we breathe out.
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carbon-lipid complexes that are good water binders
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mucopolysaccharides
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water-binding substance between the fibers of the dermis
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glycosaminoglycans
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the simplest of all carbohydrates
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glucose
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name of one-unit sugar molecule that all cells use for energy
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monosaccharides
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give examples of a monosaccharides
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fruit sugar, fructose
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disaccharides define, and give examples
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made up of two molecules of sugar. lactose, which is a milk sugar, and sucrose
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starches
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complex carbohydrates. it is present in many vegetables and grains. starch is a white, odorless, complex carbohydrate that is an important food
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in plants, carbohydrates are stored mainly as
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starches
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a type of carbohydrate that is commonly called roughage
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fiber
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grains, oat bran, wheat bran, whole - grain breads, beans, apples, and vegetables such as corn and carrots are examples of what kind of carbohydrate?
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high fiber.
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hypoglycemia
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when blood sugar or glucose drop too low due to lack of carbohydrates.
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what helps slow absorption of glucose into the bloodstream and helps balance glucose levels
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eating good, or complex carbohydrates.
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fats are also known as
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lipids
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how do fats help lubricate the skin?
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fats are used to produce the materials in the sebaceous glands that lubricate the skin.
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linoleic acid
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omega-6. an essential fatty acids used to make important hormones and maintain the lipid barrier of the skin
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alpha - linoleic acid
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omega-3. are a type of good polyunsaturated fat that may decrease the likelihood of cardiovascular disease. it does this by reducing arteriosclerosis.
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arteriosclerosis
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clogging and hardening of the arteries.
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what foods contain omega-6
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safflower oil, sunflower oil, corn oil, soybean oil, borage oil, flaxseed oil.
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what foods contain omega-3
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largely present in cold water fish. also in fish oil, walnuts, flax, pumpkin seeds, and algae.
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high-density lipoproteins
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HD are good lipoproteins with high protein content.
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calories
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the measure of heat unit. they fuel the body by making energy available for work.
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how many calories in a gram of protein, carbohydrate, fat
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a gram of protein and carbohydrate both have 4. while a gram of fat has 9.
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about what fraction of adults are obese? how are they defining obese?
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approximately, one-third. a BMI of 30 or greater.
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most nutritional authorities recommend limiting fat to
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no more than 30 percent of diet.
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what are enzymes
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biological catalysts, made of protein and vitamins.
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what do enzymes do?
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they break down complex food molecules into smaller molecules to utilize the energy extracted from food.
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list some fat soluble vitamins
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A, D, E, and K
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list some water soluble vitamins
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B & C
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what vitamins are generally present in fats within foods
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fat soluble A, D, E, & K
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B-6 natural sources
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whole grains, leafy green vegetables, yeast, bananas, and organ meats
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B-6 function
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metabolism, formation of antibodies, sodium/potassium balance.
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B-6 deficiency symptoms
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dermatitis, blood disorders, nervousness, weakness, skin cracks, loss of memory.
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inositol natural sources
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whole grains, citrus fruits, yeast, molasses, milk
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inositol function
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hair growth, metabolism, lecithin formation
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inositol deficiency symptoms
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elevated cholesterol, hair loss, skin disorders, constipation, eye abnormalities
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