Nutrition chapter 5-7

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A family of organic compounds including triglycerides, phospholipids, and sterols.: lipids
The chief form of fat in foods and in the human body.: triglycerides
What is made up of 3 units of fatty acids and 1 unit of glycerol?: triglycerides
What are present in all cell membranes?: phospholipids
What has a structure similar to that of cholesterol?: sterol
What is waxy, present in food and part of hormone production?: sterol
What can be moved in or out of a cell?: phospholipids
What is the cause of high cholesterol?: saturated fat
Fatty acids that the body needs but cannot make in amounts it needs?: essential fatty acids
What is the functions of fat?: 1.chief storage form for energy
2.provides energy
3.surrounds vital organs
4.insulation
5.absorption of phytochemicals
What are the fat-soluble vitamins?: A,D,E, and K
What is rich in monounsaturates?: vegetable oils, olive oil, and canola oil
What is the most saturated fat?: lard and animal fat
What are some hidden fats?: biscuts, cake, ice cream
What are the 3 major lipoproteins?: 1.very-low-density
2.low-density
3.high-density
What carries tyiglycerides and other lipids made in the liver to the body cells for their use?: very-low-density
What transports cholesterol and other lipids to the tissues?: low-density
What are critical in the process of carrying cholesterol away from the body cells to the liver for disposal?: high-density
What lipoprotein is larger, lighter, and richer in cholesterol?: low-density
What lipoprotein is smaller, denser, and packaged with more protein?: high-density
If elevated, what lipoprotein concentrates in the blood and is a sign of high risk of heart attack?: low-density
What triggers a rise in LDL cholesterol in the blood?: saturated and trans fat
Most people are wise to choose a diet that provides?: 20-35% of its calories from fat
What is the best diet for heart health?: fruits, veg, nuts, and whole grains
What foods provide Omega 3?: grains, seeds, nuts, leafy veg, oils, and fish
What food can be eaten 2 or 3 times a week?: fish
What are the 2 polyunsaturated fatty acids?: omega 3 and omega 6
What process of fats make food stay fresher longer and change their physical properties?: hydrogenation
Vegetable oils becomes more saturated when they are?: hydrogenated
A vitamin that serves as an anitoxidant is?: vitamin E
Good sources of vitamin C include?: strawberries, cirtrus fruits, and broccoli
A vitamin that can be synthesized from intestinal bacteria is?: Vitamin K
Water-soluble vitamins have the following characteristics except that?: they are stored in fatty tissues of body
Beta-carotene is a precursor for what vitamin?: Vitamin A
An individual with a problem with excessive alcohol ingestion may develop a deficienct of?: thiamin
To prevent birth defects of the neural tubes, a woman should consume sufficient amounts of?: folate
Pellagra is the deficiency disease of?: niacin
Vitamins that act as part of coenzymes include?: B vitamins
Rickets is the deficiency disease in children who lack what vitamin?: Vitamin D
What functions with vitamin E as an antioxidant?: selenium
Water makes up what percent of the body's weight?: 60
What is a way to absorb more dietary iron?: consume a source of vitamin C at the same meal
A zinc deficiency in children reduces the body's ability to?: taste foods and grow
What maintains the volume of fluid outside of cells?: sodium
What works with insulin to control blood glucose levels?: chromium
The most abundant mineral in the body is?: calcium
Sources of iodine include the following except?: sea salt
The principle positively charged ion inside cells is?: potassium
Most of the magnesium of the body is fount in the?: bones
What is the most essential nutrient the body needs?: water
How much water is needed a day?: 6-8 cups
Loss of water: dehydration
What is the first sign of dehydration?: thirst
What is a symptom of dehydration?: fatigue
Water with high calcium and magnesium concentrations.: hard water
Major minerals form what that dissolve in the body fluids?: salt
What mineral is stored in the bones and teeth?: calcium
What are the 2 important roles calcium plays?: 1.it is an integral part of bone structure
2.serves as a bank that can release calcium to the body fluids if even the slightest drop in blood calcium concentration occurs
What 2 minerals are essential to bone formation?: calcium and phosphorus
What is the second most abundant mineral?: phosphorus
What mineral helps maintain normal blood pressure?: calcium
A person whose calcium savings account is not sufficient is more likely to develop fragile bones which is called?: osteoporosis
What is the recommended intake of calcium in adults?: 1,000mg a day
What mineral is part of the DNA and RNA of every cell and is essential for growth and renewal of tissues?: phosphorus
What is the recommended intake of phosphorus in adults?: 700mg/daily
What is the recommended intake of sodium in adults?: 1500mg/daily
What mineral plays major role in maintaining fluid and electrolyte balance and cell integrity, and is critical to maintaining the heartbeat?: potassium
Dehydration leads to a loss of what mineral from inside cells?: potassium
What is the recommended intake of potassium in adults?: 4700mg / daily
What are sone food rich with potassium?: whole foods, orange juice, bananas, lima beans, avocado
What are trace minerals?: 1. Iodine
2. Iron
3. Zinc
4. fluoride
What are the major minerals?: 1. calcium
2. phosphorus
3. sodium
4. potassium
What trace mineral is part of the hormone thyroxine, which influences energy metabolism?: iodine
What trace mineral in the body is contained in hemoglobin and myaglobin or occurs as part of enzymes in the energy-yeiding pathways?: iron
What trace mineral is required for cellular energy metabolism?: irom
What is the best source of food that is rich in iron?: red meat
What mineral helps to regulate gene expression in protein synthesis?: zinc
What mineral assists in immune functions, wound healing, sperm production, taste perception, fetal development, and growth and development in children?: zinc
What mineral assists enzymes in all cells?: zinc
What are some food sources of zinc?: meat, shellfish, poultry, milk, milk products
What mineral stabilizes bones and makes teeth resistant to decay?: fluoride
A deficiency of what mineral is a leading cause of mental retardation worldwide?: iodine
What factors hinder iron absorption?: tea, coffee, caffinated beverages
What is a symptom of a person lacking iron?: unable to concentrate
How is calcium intake determined?: by person's age and vitamin D status
What are the water-soluble vitamins?: C and B
What is the functions of vitamin A?: gene expression, vision, maintenance of body linings and skin, immune defenses. growth of bones and normal develp of cells
What vitamin is rich in beta carotine?: vitamin A
What are some food sources of vitamin A?: liver, fish oil, milk, milk products
What is a deficiency in adults who lack vitamin D?: osteoprosis
Which vitamin is known as the toxic vitamin?: vitamin D
What vitamin is an antioxidant and serves as one of the body's main defenders against oxidative damage?: vitaminE
What is the main function of vitamin K?: help synthesize proteins that help clot the blood
What are some food sources rich in vitamin K?: cauliflower, canola oil, spinach
What is the function of vitamin C?: antioxidant, restores vitamin E to active form, supports immune system, boosts iron absorption
What are the food sources of vitamin C?: orange juice, broccoli, strawberries, sweet potatoes, grapefruit, brussels sprouts
People who lack alot of fruits and veg have a greater chance of suffering what?: muscular distrophy and blindness
What vitamin acts as part of coenzymes?: vitamins B
What vitamin helps the body metabolize carbohydrates, lipids, and amino acids?: vitamin B
What vitamin B is only found in animal source?: B12
Describe fat-soluble vitamins?: they are stored extensively in tissues
What is the best food source of folate?: spinach
Why does minerals act as a laxicitve?: to rid of all fat-soluble vitamins
When eating at a fast food resteraunt, what would be the best food item to order that is rich in beta-carotene?: salad with carrots
What governs water intake?: by thirst and satiety
What regulates water excretion?: brain and kidneys
What is the function of water?: carries nutrients throught the body, cleanses tissues and blood waste, participates in chemical reactions, lubricant for joints, maintains body temp
What is the purpose of water in the body?: to keep cells alive
What synthesizes protein?: carbohydrates and fats
Do people need adequate protein in their diets?: yes
Do people need amino supplements?: no
What happens when you get to much protein?: may pose health risks for the heart, weakened kidneys, and bones. but otherwise offers no benefits
Over emphasized protein rich foods: loose out folate
loose out vitamin C
loose out vitamin B
A person who is a vegetarian and eats a soy diet will develop what?: iron deficiency
A soy protein diet is low in?: iron
Protein digestion begins in the?: stomach
DRI recommends protein intake for healthy adults?: 0.8 gram per kilogram of body weight
An athlete should consume an excess of what?: protein
What coating of what secreted by the stomach wall protects its proteins from attack by either acid or enzymes?: mucus
What is the functions of protein?: 1.growth and repair
2.enzymes and hormones
3.antibotics
4.fluid/electrolte
5.energy

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Number of cards 120