Nutrition chapter 5-7
Terms
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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