Personal Wellness
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31 terms
Terms | Definitions |
|---|---|
 What is the definition of "essential nutrient"? | Chemical substances used by the body to build, maintain, and repair tissues and regulate body functions. They cannot be manufactured by the body and must be obtained from foods or supplement.(e.g. water, carbohydrates, proteins, fats, vitamins, and minerals |
| Identify macronutrients and their energy costs (i.e., the number of calories per gram)? | Protein: you need 10-35% of daily calories, Fats: 20-35% of daily calories, Carbohydrates: 45-65% of daily calories, Water: 8-12 cups 8oz for cup |
| Which two macronutrients are the main sources of energy at rest and during exercise? | Carbohydrates, fat |
| According to the dietary guidelines, what proportions (percentages) of the total daily calories should be consumed in the form of carbohydrate, fat and protein? | Protein: you need 10-35% of daily calories, Fats: 20-35% of daily calories, Carbohydrates: 45-65% of daily calories |
| What are the two main forms of carbohydrate in the body? (simple and storage) | Simple: sugar: glucose, fructose, galactose, lactose, maltose, sucrose Complex: Starch: Glycogen, Starch, and fiber |
| What happens when blood levels of glucose get too low? (condition and symptoms) | Condition: Diabetes; Symptoms: Weakness, dizziness, reduced, mental alertness |
| Name two major health benefits of dietary fiber... | Lowers blood cholesterol levels and slows the process of digestion so that blood sugar levels stay even. |
| What the difference between white bread, wheat bread and 100% whole wheat bread? | White bread: refined carbohydrates, 100% Wheat bread: are preferred because they provide more nutrients, slow the digestive process, and make you feel full longer. |
| If a product is labeled "a good source of fiber," how much fiber does it have per serving? | 2.5 |
| Basic form of fat in the body: | fatty acids and cholesterol |
| Storage form of fat in the body: | triglycerides |
| Dietary sources of Cholesterol and health issues: | a possible factor in cardiovascular disease if too much is circulating in the bloodstream. It comes from chesses, meat, milk, and eggs. |
| Dietary sources of Saturated fat: | beef, pork, poultry, and whole-milk produce, some nuts |
| Dietary sources of Unsaturated: | oils, vegetable oil, olive oil, |
| Dietary sources of Trans fats: | vegetable oils, margarine |
| Dietary sources of Omega-3 fatty acids and health-related affects: | good for blood, veins, blood pressure; in fish |
| What is another term for "trans fat"? | Trans fatty acids |
| What are the basic units (building blocks) of protein? | Amino acids |
| What is the difference between complete and incomplete proteins? | Complete protein: essential amino acids. Incomplete protein: small amounts of essential amino acids or some, but not all, of the essential amino acids. |
| Why is it important to consume complete protein on a regular basis? | Because you need all the nutrients to be healthy |
| Is protein deficiency common in the U.S.? | No |
| What side effects are associated with overconsumption of protein? | Constipation, thirst it makes your liver and kidneys work harder, headache, and fainting |
| Can the body store excess dietary protein? | No |
| What nutrients belong to the micronutrient group? | Vitamins, minerals |
| In general, how fat-soluble and water-soluble vitamins differ from each other? Which vitamins belong to each category? | Fat-soluble are D, A, K, E Water-soluble are C, B-Complex (B1, B2, B6, B12, niacin, folic acid) |
| What is the difference between major minerals and trace elements? | Marco( major minerals) you need more than 100mg per day. Mirco(trace element) less than 100mg |
| Which micronutrients improve bone health? How do these nutrients interact to make bones stronger? | Calcium， D |
| Which nutrients affect blood pressure and how? | Potassium |
| What is the effect of low iron intake on health? | Anemia |
| What is the current official recommendation with respect to the intake of vitamins and minerals? Define RDA/Adequate Intakes and Tolerable Upper Intake Levels | Specific for age, sex, pregnancy, and lactation |
| What is the most likely cause of micronutrient toxicity? | Too much |
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