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iHealth: Nutrition
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32
Health Care
Undergraduate 1
09/19/2011

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Cards

Term
Water
Definition
The most essential nutrient is ________.
Term
60
Definition
Water comprises about ____% of body weight.
Term
80 - 90
Definition
Food provides ____ - ____% of daily water.
Term
3.7, 2.7
Definition
Men should consume ____ liters of water, while women should consume _____ liters.
Term
Antioxidants
Definition
__________ help preserve healthy cells.
(examples: vitamins E, C, A- derivative beta-carotene)
Term
17
Definition
There are _____ essential nutrients.
Term
Iron
Definition
Anemia is a type of ________ deficiency.
Term
Calcium
Definition
Osteoporosis is a type of ________ deficiency.
Term
Magnesium
Definition
Muscle spasms and heart rhythm is regulated by ________.
Term
Carbohydrates
Definition
________ should be 45-65% of total caloric intake.
Term
Fiber
Definition
________ cannot be digested by humans, but it aids in the digestive process:
-May lower blood cholesterol
-Help control blood sugar,
-Decrease risk of certain diseases (colon cancer, type II diabetes, & heart disease)
-Recommended intake is 35 grams for Males
25 grams for Females
Term
Phytochemicals
Definition
___________ are non-nutritive plant chemicals that have protective or disease preventive properties.
-Antioxidant
-Hormonal
-Antibacterial
-Block formation of cancerous tumors
Known to be found in Black Tea, Cranberries, Broccoli.
Term
Complex Carbohydrates
Definition
________ ________ are:
- Absorbed More Slowly.
- Provides More Energy.
- Lasts Longer.
- Good sources of Vitamins, Minerals and
Phytochemicals.
Term
Simple Carbohydrates (Simple Sugars)
Definition
________ ________ are:
- Digested quickly.
- Contain refined sugars.
- Few essential vitamins and minerals.
Term
Carbohydrates
Definition
________ are the preferred and primary source of energy for the body.
Certain parts of the brain and central nervous system use only these for fuel.
They help regulate fat and protein metabolism.
Provide 4 calories of energy per gram.
Term
20 - 35
Definition
Fat intake should be ___-___% of total caloric intake.
Term
Saturated Fats
Definition
________ ________:
-Are generally solid at room temperature
-Come from animal sources / can raise blood cholesterol.
Term
Trans Fat
Definition
________ ________ come from Hydrogenated Vegetable oils
Term
Unsaturated Fats
Definition
A type of fat that comes from plant sources and is
liquid at room temperature.
Term
Polyunsaturated Fats
Definition
A type of fat that comes from corn, safflower and sunflower oils.
Term
Monounsaturated Fats
Definition
A type of fat that can be found in olive, peanut, and canola oils.
Term
Omega 3 fatty Acids
Definition
A type of fat found in certain kinds of cold water fish.
Term
Fats (Lipids)
Definition
-Provide 9 calories of energy per gram.
-Act to insulate the body and cushion the organs.
-The also form a part of the basic cell structure.
-Aid in the absorption of fat-soluble vitamins.
(A, D, E, & K)
Term
10, 35
Definition
Protein intake should be between ___-___% of the
total caloric intake.
Term
Incomplete
Definition
________ sources of protein are usually low in one or two essential amino acids and can be found in:
-Plant Products such as nuts and legumes.
Term
Complete
Definition
________ sources of protein contain all the essential amino acids and can be found in:
-Animal Products such as meat, fish, poultry,
eggs, milk, and cheese.
Term
9, 11
Definition
Amino Acids are the building blocks of proteins.
Of the amino acids, ___ are essential and ___ are
nonessential.
Term
Proteins
Definition
________ form important parts of the body’s main structural components: Muscles and Bone.
They are also found in enzymes, the blood,
hormones, cell membranes.
Provide 4 cal of energy per gram.
Excess is simply converted to fat and stored in the body.
Term
Macro
Definition
Proteins, Fats, and Carbs are all types of ________nutrients.
Term
Micro
Definition
Vitamins, and Minerals are both found in ________nutrients.
Term
2300
Definition
Recommended sodium intake is less than ____ mg a day.
Term
Antibiotics, Hormones
Definition
Controversy arises in meat production, because ________ may be given to prevent or treat disease in cattle and ________ may be used to promote efficient growth.
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