Promotions: Nutrition
Order by
40 terms
Terms | Definitions |
|---|---|
 Carbohydrates | Complex Simple No recommended dietary allowance Major source of energy Breads, pasta, dried peas, legumes, veggies, rice, fruit |
| Fats | Secondary source of energy This allows for absorption of fat soluble vitamins ADEK |
| Monosaturated Fat | Olive Oil, peanut oil, canola oil, avocados, poultry, nuts, seeds |
| Polyunsaturated Fat | Veggie Oil, corn oil, sunflower oil, nut oils, poultry, nuts, seeds |
| Omega 3 Fatty fats | Fatty, cold water fish; salmon, herring. Ground flaxseed, walnuts |
| Trans Fats | No more than 1% of totaly daily calories. Less than 2g/day. Margarines, snacks, desserts, in meats, dairy |
| Cholesterol | less than 300milligrams/day. Less than 200 milligrams/day if at cardio risk. Eggs, chicken dishes, beef dishes, hamburgers. Seafood, dairy, lard, butter |
| Poor Effects of Fats on the Heart | Saturated and Trans Bad fats raise LDL Risk for heart disease Trans fats may lower HDL |
| Better Effects of Fats on the Heart | Monounsaturated and polysaturated Reduce risk of developing heart disease when consumed in moderation |
| saturated | Most foods that contain _______ fats contain cholesterol |
| Protein | Building and Maintaining body tissue works with other elements in blood to maintain fluid balance Transports vitamins and minerals As antibodies, aid in regulation of immune system |
| Complete protein | all essential amino acids |
| Incomplete protein | lack 1 or more amino acids |
| Water | Essential nutrient Carries waste and nutrients thru body Participates in Chemical reactions Serves as a soluvent for minerals, vitamins, amino acids, glucose. Maintains bodies blood pressure and temp Acts as a lubricant and cushion around joints Shock absorber inside eyes, spinal cord and amniotic sac |
| 13 Vitamins | Necessary for regulation of metabolic processes Facilitate in energy release Inadequate amounts can lead to disease |
| Fat Soluble Vitamins | ADEK Stored in fatty tissues not required daily D and K can be made by the body |
| Water Soluble Vitamins | B Vitamins; folate, thiamin, niacin, riboflavin, b6,b12, pantothenic acid Vitamin C |
| B1/Thiamin | Converts Carbs into Energy Provides support for appetite and the nervous system Found in all nutritious foods, larger amounts are found in pork Toxicity: None known |
| Beriberi | Deficiency in B1 Vitamin Edema, enlarged heart, abnormal rhythms, mental confusion, muscle and nerve involvement |
| B2/Riboflavin | Converts carbs into energy Supports vision and skin health Milk, yogurt, whole grains, broccoli, spinach, liver Deficiency: rash, fissues at corners or mouth, and hypersensitivity to light Toxicity: None known |
| B3/ Niacin | Women 15mg Men 19mg Assists with energy metabolism of all cells and helps maintain healthy skin and nerves Deficiency: can lead to pellagra with diarrhea, smooth black tongue, loss of appetite and mental confusion Toxicity: Diarrhea, nausea, dizziness, flush and rash, hypotension, abnormal liver function tests Sources: Poultry, fish, whole grains, eggs, peanut butter, all protein containing foods will allow the body to make it from the protein |
| Pantothenic Acid | Assists with energy metabolism Available in nutritious foods Deficiency: vomiting, fatigue, insomnia Toxicity: None known |
| Biotin | RDA: 300 mcg Assists with metabolism of protein and carbohydrates and helps with cholesterol synthesis Deficiency: loss of appetite, nausea, depression, fatigue and hair loss Toxicity: None known Available in nutritious foods |
| B6/Pyridoxine | Protein and amino acid metabolism, assists release of glucose from glycogen, aids in RBC and antibody production Sources: Meats, pork, liver, potatoes, corn meal, bananas, wheat germ, legumes Deficiency: anemia, smooth tongue, irritability, convulsions and rashes Toxicity: bloating, depression, bumbness, loss of reflexes and restlessness |
| Folate/Folic Acid | Essential for new cell development Works with B12 in RBC production, assists with DNA synthesis and prevents neural tube defects Sources: Green leafy veggies, liver, asparagus, spinach, pinto beans, beets, cantaloupe, fortified bread and cereals. Food sources are not as readily absorbed as supplements RDA: 400mch up to 1 mg pre conceptually Deficiency: heartburn, diarrhea, infections, depression, fainting |
| B12/ Cobalamin | Protect nervous system, supports bone grown and metabolism RDA: 6mcg Deficiency: anemia, smooth tongue, fatigue, hypersensitivity on skin. Sources: red meats, liver, eggs, dairy Vegans become deficient Needs a supplement |
| Vitamin C/ Ascorbic Acid | Women 75mg Men 90mg Aids in collagen synthesis Strengthens blood vessels, forms scar tissue and aids in bone growth Antioxidant Strengthens resistance to infection and promotes iron absorption |
| Vitamin Deficiency | Scurvy, bleeding with gums, loose teeth, infections, fragile bones, joint pain, rough skin |
| Toxicity | Nausea, abdom. cramps, excessive urination, headaches and insomnia |
| Vitamin A | RDA: 4000IU Women 5000IU men Three forms and functions: Retinal-promotes vision in dim light Retinol- supports reproduction and stores vitamin A Retinoic Acid- regulates cell differential growth and embryonic development Sources: Spinach, carrots, liver, fortified milk and ceral Body stores up to a years supply, Reserves can take 2 years to deplete |
| Vitamin A depletion and toxicity | painful joints, diarrhea, depression, night blindness Nosebleeds, abdom pain, blurred vision, weight loss, amenorrhea |
| Vitamin D/Calciferol | 5mcg up to age 50 10 mcg ages 51-70 25 mcg over age 70 Supplement: 400IU for adults Deficiency: fractures, rickets, osteomalacia. Bowing legs, joint pain, muscle spasm Function: hormone that promotes absorption and retention of calcium and phosphorus Sources:fortified milk, eggs, liver, butter, fish, sunlight LIght skinned people: 30 mins/week/hand, face and arms Dark Skinned: 3 hours per week |
| Rickets | ________Can result from lack of vitamin D |
| Vitamin E | Fat soluble antioxidant Protects other substances from being oxidized itself Cell membrane antioxidant, lung antioxidant Protects lung from air pollutants Deficiency: RBC damage, anemia, muscle degeneration, leg cramps Toxicity: interferes with blood clotting action of vitamin K |
| Vitamin K | Can be produced from bacteria found in intestinal gut. Activates proteins involved in blood clotting Deficiencies can cause hemorrhagic diseases Important in synthesis of bone proteins Deficiency is rare High intakes can reduce effectiveness of anticoagulant meds |
| Vit K Sources | Cabbage, liver, cereal, meat, fruit, intestinal synthesis |
| Calcium | Bone formation/growth Teeth development blood clotting heart rate regulation nerve impulse transmission |
| Potassium | Helps growth necessary for transmission of nerve impulses regulates heart rate Found in: whole grains, citrus fruits, fish, unprocessed meats, beets |
| Sodium | Average intake is 3,400 mg/day RDA: 2,300mg/day or 1,500mg/day if you are 51+, black, have diabetes, HTN or chronic kidney disease Found in: processed meats, canned soups, canned veggies, fast food |
| table salt | 1 tsp _______ _______ = 2325 mg of sodium |
First Time Here?
Welcome to Quizlet, a fun, free place to study. Try these flashcards, find others to study, or make your own.