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77 Cards in this Set
- Front
- Back
4 reasons to eat: |
1. habit 2. pleasure 3. stress relief 4. phycosocial |
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2 reasons to eat: |
1. physiological need 2. psychological desire |
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essential nutrient |
substance that, when left out of the diet, leads to deficiencies and eventually death. body can either not make at all or can not make enough. |
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6 classes of nutrients: |
1. carbohydrates 2. lipids/fats 3. protein 4. vitamins 5. minerals 6. water |
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What are carbs made of? |
C, H, O |
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basic unit of carbs |
monosacharides (glucose) |
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how much energy from carbs |
4 kcal/gram |
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composition of lipids |
C, H, O |
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basic unit of lipids |
fatty acid (trigliceride) |
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energy yield from lipids |
9 kcal/gram |
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comp of protein |
C, H, O, N |
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basic unit of protein |
amino acid |
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how many essential amino acids |
9 |
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how many non-essential amino acids |
11 |
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energy yield of proetin |
4 kcal/gram |
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what deficiency causes blindness? |
vitamin A |
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what deficiency causes bow-legged ness/rickets |
vitamin D |
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how many monossacharides in a simple carb? |
1 or 2 |
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how many monosacharides in a complex carb |
more than 2 |
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saturated fatty acids |
do not have double bonds so they lay more straight so they can get closer together to create solids at room temp (ex. butter) |
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unsaturated fatty acids |
have double bonds so they have kinks and cannot stack together well so they are liquids at room temperature (veggie oils) |
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structure of lipid |
glycerol backbone with three fatty acid tails |
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how does the excess N in amino acids get expelled from the body? |
urine |
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when fasting, would our body rather break down protein, carbs, or fats |
stored carbs and fats |
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vitamins |
essential nutrients needed in tiny amounts can be toxic in large amounts NOT energy yielding
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two kinds of vitamins |
1. fat soluble (usually found in fatty foods) 2.water soluble |
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are water or fat soluble vitamins retained better |
fat soluble because it is too easy for our bodies to excrete the water soluble. |
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minerals |
NOT destroyed in cooking needed in tiny amounts can easily be toxic in too large amounts |
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two classes of minerals |
1. trace 2. major |
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3 classes of nutrients which are energy yielding |
1. carbs 2. fats 3. proteins |
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1 kcal |
amount of energy required to heat 1 gram of water 1 degree celsius. |
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alcohol energy yield |
7 kcal/gram |
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daily percentage recommendation of carbs |
45-65% |
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daily percentage recommendation of fats |
20-35% |
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daily percentage recommendation of protein |
10-35% |
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BMI calculation |
weight (pounds) x 703 / height squared (inches) |
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healthy BMI |
19-24 |
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overweight BMI |
25-29 |
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obese BMI |
30+ |
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RDA |
recommended dietary allowences set for 19 nutrients set for 20% above what is actually needed |
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EAR |
estimated average requirement |
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RDA comp to EAR |
RDA= EARx1.2 |
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high nutrient dense food |
food that is high in nutritional value and low in calories |
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energy density |
comparison of energy to calories, want foods of low energy density (means lean proteins because they have a lot of protein for few calories) |
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DV |
daily value
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3 features of mouth |
1. saliva (breaks down, lubricant) 2. taste 3. mastication (crushing with teeth) |
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esophagus |
brings food down from mouth
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peristalsis |
wave like muscle contractions |
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lower esophageal sphincter |
controls how quickly the food goes into the body |
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chyme |
partially digested food product located in the stomach |
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stomach mucus |
prevents stomach acids from digesting itself. |
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stomach acid |
1. helps start to breakdown proteins 2. activates digestive enzymes 3. assists in calcium absorption |
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small intestine |
1. very long 2. home to majority of digestion/absorption 3. folded walls 4. villi to increase surface area 5. absorptive cells: bring nutrients from intestines to body 6. quick cell turnover |
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passive absorption |
just uses gradient |
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facilitated absorption |
uses a carrier |
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active absorption |
uses ATP |
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large intestine |
1. indigestible food 2. absorbs water, some minerals, vitamins 3. home to bacteria 4. excretion |
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liver |
home to bile
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pancreas |
produces enzymes and hormones |
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urinary system |
regulates amount of fluid in body remove waste from kidney
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functions of carbs |
1. energy 2. protein sparing 3. prevent ketosis 4. sweetener |
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disaccharides |
two monosaccharides (usually linked by condensation reaction)
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maltose + maltase |
glucose and glucose |
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sucrose + sucrase |
glucose and fructose |
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lactose + lactase |
glucose and galactose |
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oligosaccharides |
3-10 sugar units |
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polysaccharides |
many glucose molecules |
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two digestible polysaccharides |
1. starch 2. glycogen |
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starch |
carbs from plants |
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glycogen |
carbs from animals stored in liver and and muscle |
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indigestible carbs |
fiber (neither soluble nor insoluble fibers) |
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dietary fiber |
1. absorbs water 2. softens stool 3. promotes peristalsis (mostly insoluble) 4. promotes regularity (mostly insoluble) 5. lower risk for heart disease (mostly soluble) |
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fiber |
promotes bowel health reduces obesity soluble increase blood glucose control soluble reduce cholesterol absorbtion |
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pancreatic amylase |
released in small intestine helps a lot in digestion of carbs |
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blood glucose |
regulated by liver and pancreas |
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insulin |
from pancreas lowers blood glucose |
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glucagon |
from pancreas raises blood glucose |