Chapter 9 Health

what are the six essential nutrients? How many are needed all together?

name for the essential nutrients the body needs in relatively large amounts and what are some examples(4)

name for the essential nutrients the body needs in relatively small amounts and what are some examples (2)

through what process does the body obtain nutrients

what is a kilocalorie

how many kilocalories does a person need to meet his or her energy needs

how many of the six essential nutrients supply energy, and in what amounts

how many calories per gram does alcohol provide

what do proteins form in the body's main structure

the building blocks of protein

how many common amino acids are found in food, how many out of these are essential(another name), how are the other amino acids obtained

when are individual proteins considered complete and examples (7)

when are individual proteins considered incomplete and examples (4)

adequate daily intake of protein for adults

the science of food and how the body uses it in health and disease

substances the body must get from the foods because it cannot manufacture them at all or fast enough to meet its needs. these nutrients include proteins, fats, carbohydrates, vitamins, minerals, and water.

an essential nutrient required by the body in relatively large amounts

an essential nutrient required by the body in minute amounts

the process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use

a measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1 degree C; commonly referred to as a calorie.

an essential nutrient that forms important parts of the body's main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy

one of the building blocks of protein; 20 common amino acids are found in foods

the AMDR for protein is what percent of total calorie intake and depends on what

another name for fat

How many calories per gram do fats supply

When are fats used as the major fuel for the body

Two types of fat and are they nonessential or essential components of the diet

Composition of fats in food, what is it called

Types of fat within a triglyceride (4)

Essential fatty acids are and what are they classified as

Type of fat solid at room temperature and where are they found

Examples of saturated fats

Type of fat liquid at room temperature and where are they found

Examples of monounsaturated fat

Examples of polyunsaturated fats

What is the result of hydrogenation

What does hydrogenation do to some unsaturated fatty acids

The more solid a hydrogenated oil is, the more what kind of fat does it contain

Where are small amounts of trans fat found

Palm and coconut oils are what kind of fat

Fish oils are what kind of fat

What types of fat raise blood levels

A chemical process by which hydrogen atoms are added to molecules of unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids

A type of unsaturated fatty acid produced during the process of hydrogenation; has an atypical shape that affects their chemical activity

Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of deposits on artery walls

Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

How can a consumer check for the presence of trans fat? What do they need to look for?

Omega-3 fatty acids

How can Americans increase the proportion of omega3s in their diet

Good source of omega-3s

Lesser amounts of omega-3s

Most of the polyunsaturated fats consumed by Americans are

Omega-6 fatty acid sources

Why are omega-6s important

American Heart Association's recommendation of omega-6 fatty acids. Why

Polyunsaturated fatty acids commonly found in fish oils; beneficial to cardiovascular health

Polyunsaturated fatty acids found commonly in soybean and corn oil; beneficial for cardiovascular health

Amount of protein needed for men

Amount of protein needed for women

Amount of carbohydrates needed for men

Amount of carbohydrates needed for women

% of total daily calories for protein

% of total daily calories for total fat

% of total daily calories for carbohydrates

What parts of the body use carbohydrate glucose for fuel

Simple carbohydrates, where are they found

Complex carbohydrates, where are they found

Other vegetables contain what kind of carbohydrates

The liver and muscles take up ......... in the form of ..........

During processing, what is removed and what is left

The refinement of whole grains transforms what into what

Refined carbohydrates usually retains what, but tend to be much lower in what

Consumption of whole grains is beneficial how

AMDR for carbohydrates is what percent of total daily calories

What does fiber do

two types of fiber

dietary fiber

functional fiber

types of viscous fiber and what do they help the body with

good sources of cellulose and other fibers and what do they do to help the body

non-digestible carbohydrates and lignin that are intact in plants

nondigestible carbohydrates either isolated from natural sources or synthesized; these may be added to foods and dietary supplements

the total amount of dietary fiber and functional fiber in the diet

fiber that dissolves in water or is broken down by bacteria in the large intestine

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine

often added to cereals or used in fiber supplements and laxative and what does in help the body do

daily fiber intake for men

dietary fiber intake for women

vitamins are what kind of substances

vitamins that are fat-soluble

vitamins that are water soluble

what do vitamins do

what do other vitamins do

key vitamin antioxidants

which parts of the body are some vitamins formed and how

scurvy

low intake of folate and vitamins B-6 and B-12 has been linked to what

minerals are what kind of element and you need them in what amount

what do minerals do

the major minerals which the body needs in amounts exceeding 100 milligrams a day

trace minerals needed in minute amounts

mineral commonly lacking in the American diet

a condition which the bones become thin and brittle over time and break easily; DUE LARGELY TO INSUFFICIENT CALCIUM INTAKE

toxic effect of megadoses of vitamin A

important dietary source of vitamin C

major function of vitamin C

important dietary source of calcium

good sources of calcium

dietary substances which have a negative effect on bone health if consumed in excess

what effect does drinking lots of soda have on teenage girls

weight bearing aerobic exercise helps to maintain what? strength training?

what is the major component of both foods and the human body and what percent of the human body is composed of this

what kind of fluids can count toward your total daily fluid intake

when does the body give rise to substances called free radicals

an electron-seeking compound that can react with fats, protein, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke.

what is a free radical and what do they react with

phytochemicals

example of a cruciferous vegetable

the Dietary Reference Intakes (DRIs)

MyPlate

the two most important factors in a healthy diet are

each of the dietary guidelines are supported by what

what is one of the overarching recommendations by The Dietary Guidelines

how many alcoholic drinks should a man and woman have per day

example of a food that is equivalent to 1 ounce of protein