Nutrition 1

List 4 negative effects of consuming too many saturated fats?

Raises total blood cholesterol levels Raises low-density lipoprotein (LDL) cholesterol levels Raises risk of cardiovascular disease. Increase your risk of type 2 diabetes. Obesity

Identify different sources of saturated fats in our diet?

Red Meat Coconut Oil Butter Palm Oil Whole Milk Ice Cream Cheese Chocolate Seafood

Identify the role of proteins in our body?

Replace worn out cells Transports various substances throughout the body Aids in growth and repair. Protein is the body's primary building block for muscle, bone, skin, hair, and many other tissues Aid with production of enzymes, hormones, neurotransmitters, and antibodies

Identify good sources of starches?

Rice, potatoes, breads

Identify which type fats are fatty acids derived from animal products?

Saturated fat

Identify the two main types of fats we get from our diet that our body uses for energy?

Saturated fat Unsaturated fat

Define the term nutrition?

Science of substances found in food that are essential to life

Identify good sources of essential proteins in our diets?

Seafood White poultry Milk, cheese and yogurt Eggs Beans Pork Soy Lean beef

Identify positive functions of fats?

Serves to make food flavorful Contains fat soluble vitamins Used for energy in the body

Identify the 2 forms of carbohydrates that the body uses for energy?

Simple CHO Complex CHO

Identify the two types of fiber we ingest?

Soluble and insoluble

Identify which form of fiber delays the emptying of your stomach and makes you feel full, and help lowers LDL ("bad") blood cholesterol by interfering with the absorption of dietary cholesterol?

Soluble fiber

Identify good sources of nonessential proteins in our diets?

Spinach Kale Broccoli Cauliflower Mushrooms Parsley Cucumbers Green Peppers

Identify the two forms of complex carbohydrates?

Starch Fiber

In reference to nutrition define the term essential?

Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its needs.

Lactose

milk sugar, glucose + galactose

unsaturated fats

A fatty acid possessing one or more double bonds between the carbons in the hydrocarbon tail. Such bonding reduces the number of hydrogen atoms attached to the carbon skeleton.

Define the term essential nutrient?

A nutrient that must be supplied by diet

Identify the term used for the build-up of plaque on the walls of arteries?

Atherosclerosis

Identify some common sources of trans fats in the "american diet"?

Baked goods. Most cakes, cookies, pie crusts and crackers contain shortening, which is usually made from partially hydrogenated vegetable oil. Ready-made frosting is another source of trans fat. Snacks. Potato, corn and tortilla chips often contain trans fat. And while popcorn can be a healthy snack, many types of packaged or microwave popcorn use trans fat to help cook or flavor the popcorn. Fried food. Foods that require deep frying — french fries, doughnuts and fried chicken — can contain trans fat from the oil used in the cooking process. Refrigerator dough. Products such as canned biscuits and cinnamon rolls often contain trans fat, as do frozen pizza crusts. Creamer and margarine. Nondairy coffee creamer and stick margarines also may contain partially hydrogenated vegetable oils.

Identify the term used for a waxy, fat-like substance that's found in all cells of the body that helps the body to make hormones, vitamin D, and substances that help you digest foods?

Cholesterol

Identify the role of cholesterol in our body?

Cholesterol is necessary for new cells to form and for older cells to repair themselves after injury. Cholesterol is also used by glands to form hormones such as cortisol, testosterone, estrogen and progesterone.

Identify the term used for a protein derived from animal products contain all essential amino acids?

Complete protein

Define the term glycolosis?

Complex carbohydrates are broken down during digestion and converted to glucose

Identify what is the structural part of plants that is not digestible by humans, and if consumed too excessively, may lead to intestinal discomfort and increased loss of calcium and iron?

Fiber

Define the term triglycerides?

Fats in the blood that are used to provide energy to the body

saturated fats

A fatty acid in which all carbons in the hydrocarbon tail are connected by single bonds, thus maximizing the number of hydrogen atoms that can attach to the carbon skeleton.

Identify the 11 nonessential amino acids?

Arginine Cysteine Glutamine Tyrosine Alanine Asparagine Aspartic acid Glutamic acid Proline Serine Glycine

Identify what percentage of daily caloric intake should proteins account for?

10-35%

Identify what percentage of daily caloric intake should fats account for?

20-35%

Identify what percentage of total caloric intake carbohydrates should account for?

45-65%

Identify what percentage of daily caloric intake should sugars account for?

<15% of caloric intake

Define the term trans fat?

A type of fat that occurs naturally in some foods (dairy and meat) in small amounts or more commonly a man-made fat stemming from partial hydrogenation

Define the term enzyme

A type of protein that speeds up a chemical reaction in a living thing

Identify the suggested "target number" to be at or below when referring to HDL(good) cholesterol?

Above 40 mg/dL

Identify three functions of fiber in relation to nutrition?

Aids normal elimination of waste (bulk) Reduces risk of colon cancer Reduces risk of coronary artery disease Makes us feel more full

Identify what are the basic units that compose protein?

Amino acids

Identify what is the most concentrated source of energy in the human body?

Fats

Identify the suggested "target number" to be at or below when referring to LDL(bad) cholesterol?

Below 100 mg/dL

Identify the suggested "target number" to be at or below when referring to Triglycerides?

Below 150 mg/dL

Identify the suggested "target number" to be at or below when referring to total cholesterol?

Below 200 mg/dL

Identify what excess protein from our diet is converted to?

Body fat

Identify 3 functions of macronutrients make them essential to life?

Build, maintain and repair body cell and tissue Regulation of body processes Production of energy

Identify what cellulose is?

Carbohydrate component of plant cell walls.

For an athlete who requires additional energy during the course of the day, the extra calories consumed should be in the form of ____________________?

Carbohydrates

Identify what is the body's most efficient energy source?

Carbohydrates

Identify the three nutrients which are considered macronutrients?

Carbohydrates Protein Fat

List the 6 types of nutrients found in food?

Carbohydrates Protein Fat (lipids) Vitamins Minerals Water

Identify what happens to excess glucose once our liver and muscle storages are full?

Converted to body fat

List 4 conditions that continual over-consumption of protein can contribute to?

Dehydration Increased body fat Kidney damage Liver damage Osteoporosis

Identify which amino acids cannot be produced by the body and must be obtained through diet?

Essential amino acids

Define the term partial hydrogenation?

Food processing technique that involves adding hydrogen to oils

Define the term nutrient-dense foods?

Foods that supply adequate amounts of vitamins and minerals in relation to their caloric intake

Identify the recommended amounted of fiber to be consumed daily?

For every 1,000 calories you eat, you should consume 14 g of fiber. If you eat 2,500 calories, you should consume 35 g of fiber.

The body cannot use starch or fiber (complex carbohydrates) directly for energy. Identify what the body breaks the starches down into?

Glucose (simple sugar)

Identify what the unused glucose from starches and sugars is converted to and stored in the muscle and liver to be used by the body later?

Glycogen

Identify 3 conditions that Omega-3 fatty acids aid in reducing the risk of?

Heart disease Stroke Hypertension

Define the term hypertriglyceridemia?

High triglycerides in the blood due to regularly eating more calories than we burn, particularly "easy" calories like carbohydrates and fats

Identify the term used for your "good" cholesterol?

High-density lipoproteins (HDL's)

Identify the 9 essential amino acids?

Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine

A benefit of consuming recommended levels of unsaturated fat is ____________________________?

Improves blood cholesterol levels, which can decrease your risk of cardiovascular disease Benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes

Define what are the components of food necessary for regulating normal body functions?

Micronutrients

Identify the term used for a protein derived from plant products that does not contain all essential amino acids?

Incomplete protein

Identify which form of fiber passes through the gastrointestinal tract relatively intact, and speeds up the passage of food and waste through your gastrointestinal tract?

Insoluble fiber

Identify what term means foods that provide excessive amounts of calories from fats and sugars in relation to vitamins and minerals

Junk food

Identify the term used for your "bad" cholesterol?

Low-density lipoproteins (LDL's)

Define what are the absorbable components of food, from which energy is derived?

Macronutrients

Identify the two types of simple carbohydrates the body uses for energy?

Monosaccharides- single sugars (fruits, syrup and honey), Glucose Disaccharides- 2 sugars combined (milk sugar, table sugar) combination of two monosaccharides

List 5 conditions that consuming fiber helps reduce the risk of incidence?

Obesity Constipation Colitis Appendicitis Diabetes Heart disease

Identify different sources of unsaturated fats in our diet?

Olive Oil Canola Oil Peanut Oil Peanuts Almonds Cashews Avocados Fish Safflower Oil Soybean Oil Corn Oil Fish Oil Cottonseed Oil

Identify the type of polyunsaturated fat that we find in cold-water fish?

Omega-3 fatty acids

Explain why food makers would use trans fats in their products?

Partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn't have to be changed as often as do other oils

Identify some negatives effects of consuming trans fats in our diets?

Partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease

Identify 3 functions of micronutrients make them essential to life?

Prevents and/or improve resistance against disease Transports oxygen to cells Delays aging

Identify what fats are made from adding hydrogen to oils through a food processing?

Trans Fatty Acids (Trans fats)

Identify which type fats are plant derivatives that are liquid when at room temperature?

Unsaturated fats

Identify the three nutrients which are considered micronutrients?

Vitamins Minerals Water

Explain the roles of triglycerides in the diet?

When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals.

Identify sources of bad (simple) carbohydrates?

White bread Sugar, brown/white Fruit juices White rice Muffins Candy Cookies Pretzels/chips Sugary cereals

Identify sources of good (complex) carbohydrates?

Whole grain bread Brown Rice Quinoa Beans Nuts/seeds Oatmeal Fruits Sweet Potato Vegetables

Identify 2 sources of cholesterol?

Your body makes all you need Also found in foods we eat

1 gram of CHO =

_____4_____ calories

1 gram of Protein=

_____4_____ calories

1 gram of Fat=

_____9_____ calories

Fructose

a sugar found especially in honey and fruit. Sweetest of sugars

Maltose

glucose and glucose, less sweet than glucose and sucrose

Galactose

sugar found in milk

Sucrose

table sugar, glucose and fructose

Glucose

the form of sugar that circulates in the blood and provides the major source of energy for body tissues. When its level is low, we feel hunger. (Dextrose)