Term
| What are the six essential nutrients? |
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Definition
| Carbs, Proteins, Fats, Vitamins, Minerals, Water |
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Term
| Which three nutrients provide sources of energy? |
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Definition
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Term
| Which of the 3 substrates is best utilized during HIGH-INTENSITY exercise? |
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Definition
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Term
| Which of the 3 substrates is best utilized during LOW-INTENSITY exercise? |
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Definition
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Term
| Which of the 3 substrates is NOT normally utilized during exercise? |
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Definition
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Term
| The main fuel source for the body, especially during exercise |
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Definition
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Term
| The only fuel source for the brain |
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Definition
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Term
| Provide 4 kilocalories per gram & have a role in the metabolism of fat |
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Definition
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Term
| When limited, there is an imcomplete breakdown of fat, resulting in the buildup of ketones, an acid by-product |
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Definition
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Term
| Classified by their structure and can be divided into three groups |
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Definition
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Term
| Classified by their structure and can be divided into three groups |
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Definition
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Term
| The simplest carbohydrate unit |
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Definition
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Term
| "Simple" sugars such as glucose, fructose, and galactose |
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Definition
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Term
| Two Monosaccharides linked together |
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Definition
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Term
| "Simple" sugars such as sucrose, maltose, and lactose |
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Definition
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Term
| Large chains of Monosaccharides linked together |
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Definition
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Term
| "Complex" sugars such as starch and fiber |
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Definition
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Term
| An element in carbohydrates that is difficult or impossible for humans to digest |
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Definition
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Term
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Definition
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Term
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Definition
| 40-50% of total calories (60% if very active) |
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Term
| Amino Acids are the basic building blocks of this nutrient |
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Definition
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Term
| Important for tissue growth and repair |
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Definition
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Term
| Regulate the acid-base quality of body fluids |
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Definition
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Term
| Provide 4 kilocalories per gram, but are considered an inefficient fuel source |
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Definition
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Term
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Definition
| 0.8g per kilogram of body weight |
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Term
| How to determine your RDA of protein |
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Definition
| Divide body weight by 2.2 and multiply by 0.8 |
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Term
| A dense fuel source, providing 9 kilocalories per gram |
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Definition
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Term
| Provide cushioning and protection for our body's vital organs |
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Definition
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Term
| Functions as insulation, allowing our bodies to retain heat |
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Definition
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Term
| Important for the transport of the fat-soluble vitamins |
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Definition
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Term
| Of the three types of fat, this type makes up about 95% of the fat we eat |
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Definition
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Term
| The form of fat commonly found in the body |
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Definition
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Term
| This type of fat is classified by their length, level of saturation, and shape |
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Definition
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Term
| Designated as either short-chain, medium-chain, or long-chain, depending on the number of carbon atoms in the chain |
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Definition
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Term
| Where does the major digestion of fat occur? |
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Definition
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Term
| These fats have no double bonds, therefore, they can be packed more tightly, which is why most are solid at room temperature |
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Definition
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Term
| What are the two types of unsaturated fats? |
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Definition
| Monounsaturated, Polyunsaturated |
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Term
| This type of fat occurs naturally, but is prominent in our food due to a man-made process |
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Definition
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Term
| Made by heating unsaturated fats to remove some of all of the double bonds |
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Definition
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Term
| This type of fat is found in animals sources such as cheese, whole milk, bacon and hot dogs |
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Definition
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Term
| This type of fat is found in Tropical oils such as palm oil and coconut oil |
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Definition
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Term
| This type of fat is found in olive, peanut, canola, and avocado oils |
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Definition
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Term
| This fat is a source of omega-3's |
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Definition
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Term
| This type of fat is found in corn, safflower, sunflower, soybean, sesame, and vegetable oils |
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Definition
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Term
| This type of fat is found in processed foods such as snack crackers, cookies, and cereals |
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Definition
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Term
| This polyunsaturated fat has been linked to reducing many heart-related diseases |
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Definition
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Term
| These polyunsaturated fats are considered essential because the body cannot make them |
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Definition
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Term
| This type of fat is found in fish and certain plants and nuts |
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Definition
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Term
| Three types of Omega-3 Fats |
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Definition
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Term
| A sterol fat found in foods of animal origin of synthesized within the body |
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Definition
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Term
| Contains the highest content of Cholesterol |
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Definition
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Term
| Large amounts are found in red meat, organ meats, and dairy products such as ice cream, butter, cheese, and whole milk |
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Definition
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Term
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Definition
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Term
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Definition
| High Density Lipoproteins |
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Term
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Definition
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Term
| This type of Cholesterol is produced in the liver and small intestine |
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Definition
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Term
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Definition
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Term
| This type of Cholesterol protects against heart disease by removing cholesterol from the artery wall |
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Definition
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Term
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Definition
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Term
| This type of Cholesterol deposits cholesterol on the artery walls that can build up, resulting in "plaque" formation |
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Definition
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Term
| This type of Cholesterol causes limited or stopped blood flow |
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Definition
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Term
| This type of fat increases LDL levels and decreases HDL levels |
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Definition
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Term
| This has a positive effect by increasing HDL levels |
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Definition
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Term
| The American Heart Associated suggests a diet of less than ___% of total calories from fat |
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Definition
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Term
| Continually manufactured by the body |
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Definition
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Term
| Cholesterol should be limited to less than ____mg per day |
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Definition
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Term
| Two types: Water-soluble or fat-soluble |
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Definition
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Term
| Organic substances required in small amounts to regulate important processes in the body |
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Definition
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Term
| Perform very specific functions for the metabolism of carbs, fats, and proteins for energy |
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Definition
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Term
| Vitamin A is ____ - soluble |
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Definition
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Term
| Vitamin D is ____ - soluble |
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Definition
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Term
| Vitamin E is ____ - soluble |
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Definition
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Term
| Vitamin K is ____ - soluble |
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Definition
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Term
| Vitamin B is ____ - soluble |
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Definition
| Vitamin B is water-soluble |
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Term
| Vitamin C is ____ - soluble |
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Definition
| Vitamin C is water-soluble |
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Term
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Definition
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Term
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Definition
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Term
| This type of vitamin is stored in the liver and fat cells of adipose tissues |
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Definition
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Term
| This type of vitamin is retained for a relatively long time in the tissue |
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Definition
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Term
| Daily consumption of these vitamins is unnecessary and could result in toxicity |
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Definition
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Term
| This type of vitamin is absorbed with dietary fat in the intestines |
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Definition
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Term
| This type of vitamin dissolves in water and is associated with the water parts of food and body tissue |
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Definition
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Term
| This type of vitamin is absorbed through the intestinal wall directly into the bloodstream |
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Definition
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Term
| This type of vitamin cannot be stored in the body and if not used, will be flushed out in the urine |
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Definition
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Term
| Your diet must contain this type of vitamin on a regular basis |
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Definition
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Term
| This Fat-Soluble Vitamin is important in vision and resistance to infection |
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Definition
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Term
| This Fat-Soluble Vitamin is found in leafy green vegetables, yellow & orange vegetables, milk, butter, and cheese |
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Definition
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Term
| This Fat-Soluble Vitamin is important for the growth of bones and calcium absorption |
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Definition
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Term
| This Fat-Soluble Vitamin is found in eggs, dairy products, fortified milk, and fish liver oil |
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Definition
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Term
| This Fat-Soluble Vitamin is an antioxidant that prevents cell damage by free radicals |
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Definition
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Term
| This Fat-Soluble Vitamin is found in seeds, leafy green vegetables, and margarine |
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Definition
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Term
| This Fat-Soluble Vitamin is important for blood clotting |
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Definition
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Term
| This Fat-Soluble Vitamin is found in leafy green vegetables and cereals |
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Definition
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Term
| Compounds such as vitamins C, E, beta-carotene and the mineral selenium |
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Definition
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Term
| Compounds such as vitamins C, E, beta-carotene and the mineral selenium |
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Definition
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Term
| Prevents oxygen from combining with other substances so that is may cause damage |
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Definition
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Term
| Thought to play a role in preventing heart disease and cancer |
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Definition
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Term
| This Water-Soluble Vitamin releases energy from carbs during metabolism, growth, and muscle tone |
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Definition
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Term
| This Water-Soluble Vitamin is found in fortified cereals and oatmeal, rice, pasta, meats, whole grains, and liver |
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Definition
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Term
| Thiamine is also known as Vitamin ___ |
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Definition
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Term
| Riboflavin is also known as Vitamin ____ |
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Definition
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Term
| This Water-Soluble Vitamin releases energy from protein, fat, and carbs during metabolism |
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Definition
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Term
| This Water-Soluble Vitamin is found in whole grains, green leafy vegetables, organ meats, milk, and cheese |
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Definition
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Term
| This Water-Soluble Vitamin is builds body tissue and aids in the metabolism of protein |
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Definition
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Term
| Pyridoxine is also known as Vitamin ___ |
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Definition
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Term
| This Water-Soluble Vitamin is found in fish, poultry, lean meats, bananas, dried beans, whole grains, and avocados |
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Definition
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Term
| Cobalamin is also known as Vitamin ___ |
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Definition
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Term
| This Water-Soluble Vitamin is important in all development and functioning of the nervous system, protein and fat metabolism |
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Definition
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Term
| This Water-Soluble Vitamin is found in meats, milk products, and seafood |
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Definition
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Term
| Folate is also known as ____ _____ |
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Definition
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Term
| This Water-Soluble Vitamin is important in genetic material development and red blood cell production |
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Definition
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Term
| This Water-Soluble Vitamin is found in green leafy vegetables, organ meats, dried peas, beans, and lentils |
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Definition
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Term
| This Water-Soluble Vitamin is important in carb, fat, and protein metabolism |
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Definition
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Term
| This Water-Soluble Vitamin is found in meat, poultry, fish, potatoes, dairy products, eggs, and enriched cereals |
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Definition
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Term
| Ascorbic Acid is also know as Vitamin ___ |
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Definition
| Ascorbic Acid is Vitamin C |
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Term
| This Water-Soluble Vitamin is important in bone, cartilage, muscle, and blood vessel structure |
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Definition
| Vitamin C (ascorbic acid) |
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Term
| This Water-Soluble Vitamin maintins capillaries and gums and aids in the absorption of iron |
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Definition
| Vitamin C (ascorbic acid) |
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Term
| This Water-Soluble Vitamin is found in citrus fuit, berries, and vegetables - especially peppers |
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Definition
| Vitamin C (ascorbic acid) |
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Term
| Differ from other essential nutrients in that they are not broken down during digestion of absorption |
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Definition
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Term
| This nutrient maintains it's structure in all enviornments |
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Definition
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Term
| Help maintain proper fluid balance and normal cell and muscle activity |
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Definition
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Term
| Provide structure in the formation of bones and teeth |
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Definition
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Term
| Help maintain normal heart rhythm, muscle contractions, and nerve impulse conductions |
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Definition
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Term
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Definition
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Term
| Divided into two groups - major and trace |
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Definition
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Term
| This mineral is important in bone and teeth formation, blood clotting, and nerve transmission |
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Definition
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Term
| This mineral is important for weight maintenance |
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Definition
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Term
| This mineral is important for acid-base balance, body water balance and nerve function |
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Definition
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Term
| This mineral is important for acid-base balance, fluid balance, and nerve transmission |
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Definition
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Term
| This mineral is important for acid-base balance, fluid balance, and nerve transmission |
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Definition
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Term
| This mineral is important for acid-base balance, fluid balance, nerve transmission and is found in salt |
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Definition
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Term
| This mineral is important in the release of energy and strengthens bones |
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Definition
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Term
| This mineral works with calcium to strengthen bones |
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Definition
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Term
| This mineral is a component of B vitamins thiamin and biotin and helps to stabilize the shape of proteins |
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Definition
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Term
| Important for transporting oxygen to the body, which is especially important for exercise |
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Definition
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Term
| Essential for our survival, we can only survive a few days without it |
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Definition
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Term
| About ___% - ____% of a healthy individuals body weight is water |
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
| It is recommended that we drink a minimun of ___ glasses of water a day |
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Definition
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Term
| Present in our diet in large amounts, and make up the bulk of our diets |
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Definition
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Term
| Found in Carbs, Fat, Protein and Water |
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Definition
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Term
| Present in our diets, but in very small amounts |
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Definition
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Term
| Found in Vitamins, Minerals, and Trace Elements |
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Definition
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Term
| Do not provide energy, but are needed in adequate amounts to ensure that all our body cells function properly |
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Definition
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Term
| Most are known to be essential nutrients, meaning they are dispensable to life processes |
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Definition
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Term
| Most are nutrients that the body can-not make itself and can only be obtained from the food we eat |
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Definition
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Term
| Determining BMR/kCals Needed |
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Definition
Bodyweight x 10 = kCals Needed
(130 lbs x10=1300 kCals needed) |
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Term
| Classified into six categories based on their structure and the functions they perform in the body |
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Definition
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Term
| Over ___% of the population is overweight or obese |
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Definition
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Term
| Provide energy and the substances needed for tissue growth, repair, and maintenance |
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Definition
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Term
| This type of food has an increased speed of insulin release |
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Definition
| High glycemic index foods |
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Term
| This type of food has a decreased speed of insulin release |
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Definition
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Term
| Examples include simple sugars, white rice and potatos |
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Definition
| High glycemic index foods |
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Term
| Examples include whole grains, vegetables, ect. |
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Definition
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