The major components of nearly every cell that play an important role in developing and repairing bone, muscle, skin, and blood cells are
Proteins
Is regularly consuming salads with high-fat dressing a good suggestion for college kids?
No
true or false? all dietary supplements are regulated by the FDA
false
what is the most commonly deficient nutrient worldwide?
Iron
Which type of carbohydrates, eaten in excess by Americans, has become a major factor in the growing epidemic of overweight and obesity?
Refined carbohydrates
Most experts believe that Americans should double their current consumption of what?
dietary fiber from whole grains, fruits, vegetables, legumes, nuts, and seeds
What is untrue about fats?
Triglycerides are the least common form of fat in foods
The MyPlate plan recommends what proportions?
1/2 fruit and vegetables
> 1/4 lean protein
< 1/4 whole grains
(eat seafood twice a week)
One way to reduce your risk of contracting a foodborne illness is to thaw frozen foods
putting It in the fridge
Which nutrients must be obtained from the diet because the body cannot produce them
COMLETE PROTEIN- essential amino acids (9 of the 20 amino acids)
Organic food
food grown without the use of pesticides, chemicals, or hormones
What is responsible for maintaining healthy skin and hair, insulating body organs, maintaining body temperature, and promoting healthy cell function
Fats
Grains in their complete form that include the bran, germ, and endosperm are known as
whole grains
True or false: People with a high percentage of low-density lipoproteins (LDLs) appear to be at lower risk for developing cholesterol-clogged arteries.
False
Which healthy polyunsaturated fatty acids are found in fatty fish, walnuts, and flax seeds
omega-3 fatty acids
Anemia results from the body's inability to produce adequate amounts of hemoglobin and is sometimes related to a deficiency in what nutrient?
iron
How can strict vegans obtain adequate amounts of essential amino acids?
by eating plant products with complementary proteins that, when combined, provide a complete protein
true or false? The FDA does not evaluate the safety or efficacy of dietary supplements before they enter the market.
true
true or false? the increasing numbers of stores that are now selling organic food products are responsible for the increase in foodborne ilnesses?
false
One of the best ways to prevent consumption of excess sodium, sugar, and fat is to
avoid or limit consumption of processed or packaged foods
Essential nutrients
cannot be synthesized at all or in sufficient amounts by the human body, but are required for optimal functioning. Therefore, they must be obtained from food. Omega-3 fatty acids are prime examples.
Macronutrients: large or small quantities?
large
Vitamins: large or small quantities?
small
true or false? dehydration can develop very quickly in extreme weather conditions?
true
Proteins are also known as
body builders
The building blocks of protein are
amino acids
Complete or incomplete? Protein from plant sources
incomplete
What is the brains primary fuel and is the only fuel used by red blood cells?
glucose
Monosaccharides and disaccharides are also called
simple sugars
Dietary fiber can only be found in what kind of foods?
plant
saturated fats
-solid at room temperature
-typically originated from animal sources like meat and dairy products.
fat soluble
do not readily dissolve in water. If they are excessively consumed, they are stored in the body and may accumulate in toxic levels
Proteins:
-can serve as enzymes
-crucial for repairing muscle
-can be antibodies
Carbohydrates:
-best energy source for intense expertise
-stored in limited quantities in the body mainly at glycogen
Fats:
-have the most calories per gram
-cushion body organs against shock
-play a vital role in maintaing body temperature
what is required to be on the label if the food is intended for infants and children. Otherwise, it is not required.
daily percentage of protein
What two nutrients should people watch and lower their intake of to lower their risk of heart disease and other diseases?
cholesterol and sodium
After water, which are the next most abundant substances in the human body?
proteins
How much of our total body weight is water?
50-70%
If you want to increase your intake of antioxidants you should eat
-fruits
-dark green veggies
Recommended grams of fiber for an adult each day?
25-40 grams
true or false: dehydration is more life threatening than starvation
true
true or false: there is no nutritional difference between organic and non organic foods
true
Sulfites, salt, gluten, and coloring agents are examples of common
food additives
How many grams of added sugar do Americans consume daily on average?
110 grams
According to the National Cancer Institute, eating at least 25 grams of fiber or more per day will
reduce the risk of an early death
the purpose of fiber is to:
-bind with cholesterol for removal from the body
-strengthen digestive muscles
What type of fiber binds with cholesterol to prevent absorption, reducing blood cholesterol levels?
soluble
3 best sources of complex carbohydrates
-grains
-legumes
-veggies
true or false: there is no legal meaning for whole grain or the term natural
true
What percentage of total calories should come from fat?
20-35%
Antioxidants
stabilize free radicals
R.D.A.?
Recommended Dietary Allowances
A.I?
Adequate Intake
U.L?
tolerable upper intake level
AMDR
Acceptable Macronutrient Distribution ranges
Digestive Process (6 steps)
1. Mouth prepares for food (mouth)
2. Food passes down esophagus (esophagus)
3. Food is broken down in the stomach (stomach)
4. Digestive activity and absorption of nutrient (liver, pancreas,small intestine)
5. Water and salts are reabsorbed into the syst
hyponatremia
too much water
Locavore
someone who eats only food grown close to home
Obesity percentage of body weight
20% or more of ideal body weight
True or false: excess weight carried in the -waist- is more threatening to health than fat in other body areas
true
B.M.R.?
Basal Metabolic Rate- the rate of energy expenditure of a body at complete rest that is simply maintaining its vital functions
Middle-aged adults tend to gain weight because of:
-slowed BMR
-reduced physical activity
true or false: researches believe that one of the main reasons Americans are gaiing weight is because people no longer recognize a normal serving size
true
During activity and at rest, which type of body tissue burns the most calories?
muscle
Food Fraud
the deliberate and intentional substitution, addition, tampering, or misrepresentation of food, food ingredients, or food packaging
How many calories must be expended to lose one pound of body fat?
3,500
Liposuction
A surgical procedure that involves removing fat cells from selected areas of the body
Thrifty Gene Theory
-inherited predisposition to store fat
-slower metabolism
Adaptive Thermogenesis Theory
thin people have a brain function that increases metabolic activity to compensate for increased food intake
Two hormones that researchers suspect may influence satiety and play a role in our ability to keep weight off are
-gherellin
-leptin
Hyperplasia
obesity-related condition involving an abnormally high number of fat cells
B.M.I?
Body mass index
-body weight relative to height
-cannot distinguish between fat and muscle
BMI below 18.5
Underweight
BMi 18.5 to 24.9
normal or healthy weight
BMI 25 to 29.9
Overweight
BMI 30 or higher
Obese
true or false: Digestive system cancers and a higher rate of arthritis are health consequences of overweight and obesity
true
Negative effects of obesity
-wound healing
-sleep apnea
-colon cancer
-heart diseases
Skin fold measurements
-asses body composition
-easy and inexpensive
What 3 places on the body do men get skin fold measurements
-chest
-thigh
-abdomen
true or false: Research has found that there are health risks associated with how fat is distributed in the body. The -abdomen- is the area in which the fat the biggest risk to health
true
The most accurate and complete way to determine ideal body weight is to measure
body composition
Metabolic rates slow 1 to 2 percent a year beginning at which life stage?
Age 30
the palm of your hand can be used to visualize an appropriate serving size for which two macronutrients?
-carbohydrates
-proteins
Obesogenic
environments that promote increased food intake, unhealthy foods and physical inactiivty
Essential fat
the fat necessary for the maintenance of life and reproductive functions. Fat regulates body temperature, cushions and insulates organs and tissues, and is the body's main source of stored energy
Storage Fat
the nonessential fat that many of us try to shed, makes up the remainder of our fat reserves
Underwater hydrostatic weighing
-measures amount of water a person displaces when completely submerged
-fat tissue
Bioelectric impedance analysis (B.I.A.)
sends a very low level of electrical current through a persons body
-lean body mass and fat
Dual-energy X-ray absorptiometry (D.X.A.)
uses low level X-ray to differentiate between bone tissue, soft or lean tissue, and fat tissue
Bod Pod
Uses air displacement to measure body composition
-how much air is displaced
Trigger eating problems:
-stress
-angry/upset
-time of day
-environment
-bored/tired
alcohol/drugs
-watching TV
V.L.D.
Very low calorie diet
-serious health risks
-medial supervision
Ketosis
converting fat into energy