Nutrition Final

Front 1

calories from carbs

Back 1

45-65%

Front 2

calories from fat

Back 2

20-35%

Front 3

calories from protein

Back 3

10-35%

Front 4

how many grains per day

Back 4

8 oz

Front 5

how many meats and legumes per day

Back 5

6.5 oz

Front 6

how much oil per day

Back 6

7 tsp

Front 7

1 oz of grain is equal to

Back 7

1 slice of bread, 1/2 c cooked rice, pasta or cereal

Front 8

1 oz of meat is equal to

Back 8

1 egg, 1 1/4 legumes or tofu, 1 TB peanut butter, 1/2 oz nuts or seeds

Front 9

1 tsp oil is equal to

Back 9

1 TB low fat mayo, 2 TB light salad dressing, 1 tsp vegetable oil, 1 tsp soft margarine

Front 10

main nutrient combinations of fruit

Back 10

vitamin A and C, potassium and fiber

Front 11

main nutrient combinations of veggies

Back 11

vitamin A and C, magnesium, potassium and fiber

Front 12

main nutrient combinations of grains

Back 12

niacin, folate, riboflavin, thiamin, iron, magnesium and fiber

Front 13

main nutrient combinations of meats

Back 13

protein, niacin, thiamin, vitamin B, iron, magnesium, potassium, and zinc

Front 14

main nutrient combinations of oils

Back 14

vitamin E and essential fatty acids

Front 15

when a food is "high" in something it means

Back 15

greater than or equal to 20% or more DV for given nutrient per serving

Front 16

when a food is "good" in something it means

Back 16

10-19% DV per serving

Front 17

when a good is "healthy" it means

Back 17

it is low in fat, sat fat, trans fat, cholesterol, and sodium. contains at least 10% of the DV for vitamin V, C, iron, calcium, protein or fiber

Front 18

what do phytochemicals do

Back 18

they are what are in vitamin supplements and are often called "natural", but they are not.

Front 19

common characteristics of vitamins

Back 19

they help to make possible the processes by which other nutrients are digested, absorbed, and metabolized or built into body structures

Front 20

Water soluble vitamins and what it means

Back 20

vitamins c and b: dissolve in water, are easily absorbed and excreted, are not stored extensively in tissues, seldomly reach toxic levels

Front 21

fat-soluble vitamins and what they do

Back 21

vitamins a, d, e, k: stored in lipid tissues, builds up to toxicity, absorbed in the lymph, travels in the blood by protein carriers

Front 22

functions of vitamin a

Back 22

gene expression (reproduction), body linings/skin, vision, immune, bone growth

Front 23

functions of vitamin d

Back 23

blood calcium, body tissues

Front 24

functions of vitamin e

Back 24

antioxidant in cell membranes (most important in lungs and blood cells)

Front 25

functions of vitamin k

Back 25

synthesis of blood clotting proteins, proteins important in bone mineralization

Front 26

functions of thiamin *b vit

Back 26

coenzyme in metabolism, normal appetite, nervous system

Front 27

functions of riboflavin *b vit

Back 27

co energy metab, normal vision, skin health

Front 28

functions of niacin *b vit

Back 28

co energy metab

Front 29

functions of folate *b vit

Back 29

co for cell synthesis

Front 30

functions of B12

Back 30

co in new cell synthesis, maintains nerve cells

Front 31

functions of B6

Back 31

co needed in amino acid and fatty acid metab, seratonin production, red blood cells

Front 32

functions of biotin *b vit

Back 32

fat synthesis, amino acid metab,

Front 33

functions of vitamin c

Back 33

collagen synthesis, antioxidant, hormone synthesis, supports immune system, aids in absorption of iron

Front 34

food sources of vitamin a

Back 34

animal orgin, orange veggies

Front 35

food sources of vit d

Back 35

fortified dairy products, salmon, shrimp

Front 36

food sources of vit e

Back 36

mayo, oil, margarine, salad dressing

Front 37

food sources of vit k

Back 37

dark leafy greens, liver, fortified cereals

Front 38

food sources of vit b (alcohol imparis absorpotion)

Back 38

enriched grain products, green peas, sunflower seeds, baked potato

Front 39

food sources of thiamin

Back 39

ham, pork, enriched grain, legumes

Front 40

food sources of riboflavin

Back 40

milk products, meat

Front 41

food sources of niacin

Back 41

milk, beef, cottage cheese, pork chops, enriched cereal, mushrooms

Front 42

food sources of folate

Back 42

leafy greens, asparagus, pinto beans, eggs, beets

Front 43

food sources of b12

Back 43

sardines, tuna, sirloin steak, swiss cheese, lean pork roast (animal orgin)

Front 44

food sources of b6

Back 44

meat, fish, poultry, leafy greens

Front 45

food sources of biotin

Back 45

legumes, tomatoes, soybeans, cucumbers

Front 46

vit a deficiency causes

Back 46

anemia, stunted bone growth, enamel issues, diarrhea, night blindness, depression

Front 47

vit d deficiency causes

Back 47

abnormal growth, soft bones, joint pain, protruding belly, muscle spasms

Front 48

vit e deficiency causes

Back 48

red blood cell breakage, anemia, weakness, leg cramps, nerve degeneration

Front 49

vit k deficiency causes

Back 49

hemorrhage, poor skeletal mineralization

Front 50

vit c deficiency causes

Back 50

immune suppression, infection, bleeding gums, bone fragility, rough skin, muscle degeneration

Front 51

thiamin deficiency causes

Back 51

enlarged heart, pain apathy, loss of reflexes, difficulty walking, anorexia, weight loss

Front 52

riboflavin deficiency causes

Back 52

hypersensitivity to light, sore throat, skin rash

Front 53

niacin deficiency causes

Back 53

vomiting, headache, weakness, mental confusion, flaky skin rash

Front 54

folate deficiency causes

Back 54

anemia, heartburn, infection, depression, constipation

Front 55

hard water is

Back 55

high concentrations of magnesium and calcium, poor lather

Front 56

soft water is

Back 56

high concentration of sodium, high lather

Front 57

function of calcium

Back 57

bones, muscles, nerves, healthy body weight, blood pressure, clotting of blood

Front 58

function of sodium

Back 58

maintain fluid and electrolyte balance, muscle contraction, nerve transmission

Front 59

function of potassium

Back 59

heart beat, nerve functioning, muscle contractions, chemical reaction

Front 60

function of iodine

Back 60

growth, development, basal metab rate

Front 61

function of iron

Back 61

hemoglobin (carries oxygen from lungs to body tissues), myoglobin (carries and stores oxygen for muscles)

Front 62

function of zinc

Back 62

gene expression, immune, wound healing, sperm production, taste perception

Front 63

function of selenium

Back 63

protects body from oxidation, activates thyroid hormones

Front 64

function of flouride

Back 64

dental

Front 65

food sources of potassium

Back 65

fresh, whole foods

Front 66

food sources of iodine

Back 66

seafood, iodized salt

Front 67

food sources of iron

Back 67

red meat, eggs, shellfish, dried fruit, navy and black beans

Front 68

increases iron absorption

Back 68

MFP factor, vitamin c, heme v. non hene

Front 69

food sources of zinc

Back 69

protein containing foods

Front 70

food sources of magnesium

Back 70

spinach, yogurt, legumes, seafood, whole grains

Front 71

symptoms of iodine deficiency

Back 71

goiter and cretinism (mental/physical retardation in infant)

Front 72

symptoms of iron deficiency

Back 72

anemia, impaired cognitive function

Front 73

symptoms of zinc deficiency

Back 73

growth failure in children, sexual retardation, loss of taste, poor wound heaing

Front 74

iron toxicity

Back 74

liver failure, diabetes

Front 75

sodium toxicity

Back 75

hypertension, stomach cancer, stress weakened heart

Front 76

US is at risk for deficiencies in

Back 76

magnesium, iron, iodine, zinc

Front 77

what is atherosclerosis

Back 77

hardening of the arteries, most common form of heart disease

Front 78

what is hypertension

Back 78

high blood pressure. risk factors: age, genetics, obesity

Front 79

food related priorities of the FDA

Back 79

microbial contamination, natural toxins, residues, nutrients in food, food additives, genetically modified foods

Front 80

to cook meat (temp)

Back 80

at least 140 degrees

Front 81

in the second trimester of pregnancy a woman needs how many more calories

Back 81

340

Front 82

in the third trimester of pregnancy a women needs how many more calories

Back 82

450

Front 83

factors that affect lactation

Back 83

how much the baby wants, mother's diet, alcohol, smoking, environmental contaminants, maternal illness

Front 84

breastfeeding recommendations

Back 84

breastfeed for 1 yr, 2 is best, nutritious diet, let baby decide how much, in the beginning every 2 hours

Front 85

indicators that the baby is ready for solids

Back 85

between the ages of 4-6 months, sits with support, controls head movements

Front 86

what food is appropriate at 6-8 months

Back 86

canned tomato soup, eggs, enriched rice cereal, grapes, pb, mixed dinners, whole milk

Front 87

division of responsibility

Back 87

parents decide when and where, child decides how much and what

Front 88

screen nutritional risks with DETERMINE

Back 88

disease, eating poorly, tooth loss, economic hardship, roommate, multiple meds, involuntary weight loss, needs help with self care, eighty

Front 89

what is hunger

Back 89

due to the prolonged involuntary lack of food, results in discomfort, illness, weakness, or pain beyond a mild easy sensation

Front 90

what is food security

Back 90

no reported food limitation or access problems

Front 91

what is food insecurity

Back 91

anxiety about not having enough food, reduced dietary variety, disrupted eating patterns

Front 92

what is food poverty

Back 92

hunger occurring when enough food exists in an area but some of the people cannot obtain it because they lack money, are being deprived for political reasons, etc