Flashcards
Nutrients
Flashcards do conjunto (40)
- 1Define nutrientssubstances that your body needs to grow, to repair itself and to supply yourself with energy
- 2What are the six groups of nutrients?Carbohydrates, proteins, fats, minerals, vitamins, water
- 3What are carbohydrates?The starches and sugars in food; body's main source of energy
- 4What are simple carbs?Sugars
- 5What are complex carbs?starches
- 6What percentage of calories should carbs make up in your diet?45%-65%
- 7Simple sugarsOccur naturally in fruit, dairy products, honey, maple syrup
- 8What foods are simple sugars added to?Cereal, bread, bakery products
- 9What foods are complex sugars in?grain products (bread, pasta, beans, potatoes)
- 10What are starches?Long chains of simple sugars linked together
- 11What are fibers?tough complex carbs that the body cannot digest
- 12What are the benefits of eating fiber?Helps food pass along digestive system; helps you feel full; may reduce risk of cancer and type 2 diabetes
- 13Recommended amount of fiber intake per day26 grams for girls 14-18
38 grams for boys 14-18 - 14What do carbs do?Turned into glucose, which is body's main source for fuel
- 15What are proteins?nutrients that help build and maintain body cells and tissues; made of amino acid chains
- 16Protein usesCreates enzymes, hormones, and antibodies; supplies body with energy; maintains muscles, ligaments, and tendons for a lifetime; helps body grow
- 17What are the nine essential amino acids?The amino acids the body cannot produce, and therefore must obtain through food
- 18Protein sourcesmeat, eggs, diary products, plant-based foods, seeds
- 19What's the recommended amount of protein for those age 14-18?girls: 46 grams
boys: 52 grams - 20What percentage of calories should proteins make up in your diet?10%-15%
- 21What are lipids (fats)?fatty substance that does not dissolve in water
- 22Types of fatsaturated - solid at room temp.
unsaturated - liquid at room temp.
trans - formed by hydrogenation - 23Role of fatsconcentrated form of energy; transports vitamins in blood stream; needed for growth of healthy skin; helps satisfy hunger longer
- 24Health issues with fateating excess amounts can lead to obesity and weight gain
- 25Define cholesterolA waxy fat-like substance in your blood
- 26Role of cholesterolneeded to create cell walls, certain hormones, and vitamin D
- 27Health issues with cholesteroltrans-fats promote cholesterol build up, and in excess amounts clogs vessels and causes heart disease
- 28What percentage of calories should fats make up in your diet?25%-35%
- 29What's the percentage of limited intake of trans/saturated fats?10%
- 30List food sources fat is found inbutter, cooking oils, cheese, nuts, avocados
- 31Define vitaminsCompounds in food that help regulate many vital body processes (digestion, absorption, metabolism)
- 32What are the two types of vitamins?water-soluble
fat-soluble - 33List common vitamins and their functionsC - protects against infection
A - keeps eyes moist and adjusts to darkness
D - bone/tooth development
Folic acid - cell replication and growth - 34What are minerals?Elements found in/are used by the body, and cannot be manufactured by the body
- 35List food sources minerals are found inmilk, meat, fortified foods, dark green vegetables, cheese, cashews
- 36What are minerals needed for?Forming healthy bones/teeth and regulating many vital body processes
- 37List some common vitamins and their functionsCalcium - building bones and teeth
Iron - crucial for red blood cell function
Phosphorous - gives rigidity to bones, maintains pH balance in blood and essential in cell metabolism
Magnesium - aids in bone growth/muscle contraction - 38List food sources vitamins are found incitruses, sunlight, supplements, carrots, fortified juices
- 39What are the functions of water?transports nutrients; carries waste; cushion to eyes, brain, and spinal cord; vital for every body function
- 40List food sources water is found incucumbers, celery, carrots, zucchini, spinach