1.
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
2.
Another word for 'calories': 'energy'
3.
calcium: (mineral)
-important in maintaining and building bones
-important for women to prevent osteoporosis)
4.
caloric intake of proteins: 10%-20%
5.
complete proteins: foods that contain all 9 essential amino acids
6.
Complex carbs: -longer supplies of energy
-more complicated chemical structure than simple carbs
7.
complex carbs are found in...: starches
8.
Definition of DIET: what you eat and drink every day
9.
Definition of Nutrients: chemical substances in foods that the body needs to function properly
10.
essential amino acids: amino acids that come from food, not our body
11.
Factors that influence caloric needs: Physical activity level (lifestyle & exercise)
Metabolic rate
age
genetics
weight
gender
height
12.
fat-soluble vitamins: -absorbed and transported by fat
-excess amount stored in fat cells
-vitamins A, D, E, K
13.
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
14.
Fiber: -a carb your body cannot digest
-receives no energy from it
-tough, stringy part of fruit
15.
food sources of complex carbs: peas, pasta, potatoes, beans, breads, seeds and nuts, vegetables
16.
food sources of fiber: bran, pastsa, brown rice, popcorn, whole wheats
17.
food sources of saturated fats: butter, beef, dairy
18.
food sources of unsaturated fats: nuts and oils
19.
Forms of carbs include:: sugars, starches, and fibers
20.
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
21.
Functions of fiber: -move waste through digestive system
-prevents constipation and other intestinal problems
-might reduce risk of cancer (colon cancer)
22.
functions of proteins: -build, repair, and maintain body cells
23.
functions of vitamins: -taken in small amounts for growth/repair of body cells
24.
how many amino acids are there: 20
25.
how many amino acids come from food: 9
26.
how many amino acids does the body produce: 11
27.
how many different nutrients does the body need daily?: 40
28.
incomplete proteins: foods that contain some, but not all, essential amino acids.
-come from plant sources
29.
intake of saturate fast: 10% or less of daily calories
30.
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
31.
Nutrients that contain calories: Carbs, fats, proteins
32.
Nutrients that contain no calories: Vitamins, minerals, water
33.
Percentage of caloric intake of simple carbs: 65%
34.
Percentage of daily calories from carbohydrates: 50%-65%
35.
Percentage of daily intake of fats: less than 30%
36.
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.
37.
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
38.
Recommended caloric intake of teenage girls: 2,200
39.
saturated fats: -solid at room temperature, comes from animal fats
40.
T/F: no single food provides all needed nutrients: false
41.
trans fats: saturated fats mixed with chemicals
42.
unsaturated fats: HEALTHIER
-liquid at room temperature, comes from vegetable fats
43.
vitamins: -contain no calories
-provide no energy
-necessary amount of vitamins for body earned through balanced diet
44.
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
45.
What are carbohydrates?: the body's most important source of energy
46.
What are simple carbs?: - a short term supply of energy (sugars)
47.
what else besides the liver stores glycogen?: muscles
48.
What foods are simple carbs found in?: fruits, milk, and some vegetables. anything ending in "ose" (fructose, glucose, lactose)
49.
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
50.
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.
