P.E. Mid Term Chapter 14
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Created by:
katarinachurich on April 18, 2012
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Terms | Definitions |
|---|---|
 Percentage of daily calories from carbohydrates | 50%-65% |
| Percentage of daily intake of fats | less than 30% |
| Nutrients that contain calories | Carbs, fats, proteins |
| Nutrients that contain no calories | Vitamins, minerals, water |
| Another word for 'calories' | 'energy' |
| Recommended caloric intake of teenage girls | 2,200 |
| Factors that influence caloric needs | Physical activity level (lifestyle & exercise) Metabolic rate age genetics weight gender height |
| Definition of Nutrients | chemical substances in foods that the body needs to function properly |
| 3 functions of nutrients | 1) provide energy. 2) build, repair, and maintain body tissues. such as absorbing calcium in bone tissue 3)regulate body process, such as how enzymes regulate digestive system or hemoglobin carries oxygen in blood from lungs to tissues |
| how many different nutrients does the body need daily? | 40 |
| T/F: no single food provides all needed nutrients | false |
| Definition of DIET | what you eat and drink every day |
| what is the "Recommended Dietary Allowances" (RDA) | guidelines to follow to get the proper amount of vitamins, minerals, and calories to stay healthy based on sex, age, physical activity, etc. |
| What are carbohydrates? | the body's most important source of energy |
| Forms of carbs include: | sugars, starches, and fibers |
| What are simple carbs? | - a short term supply of energy (sugars) |
| What foods are simple carbs found in? | fruits, milk, and some vegetables. anything ending in "ose" (fructose, glucose, lactose) |
| Percentage of caloric intake of simple carbs | 65% |
| Complex carbs | -longer supplies of energy -more complicated chemical structure than simple carbs |
| complex carbs are found in... | starches |
| food sources of complex carbs | peas, pasta, potatoes, beans, breads, seeds and nuts, vegetables |
| Process of digestive system breaking carbs into glucose | breaks complex carb into glucose (simple sugar) which is absorbed in bloodstream and transported to liver, then it distributes it throughout the body (glucose = energy source). what you don't need goes to liver to store. then body gets it from liver when needed. |
| What happens to glucose in the liver? | gets converted to glycogen (more compact form of glucose) to store it, and it reconverts to glucose when body needs extra energy |
| what else besides the liver stores glycogen? | muscles |
| Fiber | -a carb your body cannot digest -receives no energy from it -tough, stringy part of fruit |
| Functions of fiber | -move waste through digestive system -prevents constipation and other intestinal problems -might reduce risk of cancer (colon cancer) |
| food sources of fiber | bran, pastsa, brown rice, popcorn, whole wheats |
| fats | -form of stored energy -provides twice as much energy per ounce than carbs or proteins -contains greater amount of calories, gain more weight when eating -stores in tissues as secondary reserve energy supply -should be no more that 30% of daily caloric intake |
| Functions of fats | -insulates body to help conserve heat -surrounds and cushions vital organs to protect from injury -satisfies hunger, takes longer to digest -absorbs and transports fat-soluble vitamins |
| saturated fats | -solid at room temperature, comes from animal fats |
| intake of saturate fast | 10% or less of daily calories |
| food sources of saturated fats | butter, beef, dairy |
| unsaturated fats | HEALTHIER -liquid at room temperature, comes from vegetable fats |
| food sources of unsaturated fats | nuts and oils |
| trans fats | saturated fats mixed with chemicals |
| proteins | -organs compound made of amino acids -broken down by body into amino acids -body produces some of the amino acids it needs, the rest come from foods we eat -isnt stores in body, so intake should be daily |
| functions of proteins | -build, repair, and maintain body cells |
| caloric intake of proteins | 10%-20% |
| how many amino acids does the body produce | 11 |
| how many amino acids come from food | 9 |
| how many amino acids are there | 20 |
| essential amino acids | amino acids that come from food, not our body |
| complete proteins | foods that contain all 9 essential amino acids |
| incomplete proteins | foods that contain some, but not all, essential amino acids. -come from plant sources |
| vitamins | -contain no calories -provide no energy -necessary amount of vitamins for body earned through balanced diet |
| functions of vitamins | -taken in small amounts for growth/repair of body cells |
| water-soluble vitamins | -dissolve in water in blood and carried to cells throughout the body -is not stored in body. excess goes to urine -^so daily intake is necessary -Vitamins C AND B complex |
| fat-soluble vitamins | -absorbed and transported by fat -excess amount stored in fat cells -vitamins A, D, E, K |
| minerals | -inorganic substances that the body cannot produce, so it comes from food -helps regulate important body processes such as bones absorbing calcium -provide no energy |
| calcium | (mineral) -important in maintaining and building bones -important for women to prevent osteoporosis) |
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