Term
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Definition
| Carbohydrates, Protein, Lipids |
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Term
| Carbohydrates Food Sources? |
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Definition
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Term
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Definition
| Recommended dietary allowances |
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Term
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Definition
| Acceptable Macronutrient Distribution Range |
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Term
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Definition
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Definition
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Term
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Definition
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Term
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Definition
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Definition
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Term
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Definition
| Beef, Lamb, chicken, seeds |
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Term
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Definition
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Term
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Definition
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Term
| Carbohydrates classified as? |
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Definition
| Simple Sugars and Complex Carbohydrates |
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Term
| Simple Sugars 2 categories? |
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Definition
Monosaccharides.
Disaccharides. |
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Term
| Monosaccharides (Simple sugars). Examples? |
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Definition
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Term
Glucose Sources?
Frutose Sources? |
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Definition
-Fruit, veggies, honey, corn syrup
-Fruit, honey, some veggies |
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Term
| Disaccharides What are they? Examples? |
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Definition
2 monosaccharides.
Sucrose (Table Sugar)
Lactose (Milk Sugar) |
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Term
| Sucrose? Composed of? From? |
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Definition
-Sucrose & Glucose
-Sugar cane |
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Term
| Complex Carbohydrates are? |
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Definition
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Term
| Types of polysaccharides? |
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Definition
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Term
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Definition
-Grains
-potatoes/starchy veggies |
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Term
| Grains difference b/t refined and unrefined? Examples? |
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Definition
-Whole the entire kernal of grain.
-Popcorn, brown rice, whole wheat
-refined take out bran and germ.
-get white pasta, white rice. |
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Term
| Refined grains rich in but lack? |
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Definition
-rich in starch
-lack fiber, B vitamins, vitamin E, trace minerals, unsaturated fat, and most of the phytochemicals |
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Term
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Definition
| -Process done to refined grains that adds back some of the B vitamins and iron |
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Term
| How much of all grain servings should be whole grain? |
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Definition
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Term
| Intake of added sugars should not exceed ____% of calories? |
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Definition
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Term
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Definition
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Term
| There are essential and non-essential amino acids. |
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Definition
Essential: Must be supplied through diet b/c body cannot make them.
Nonessential: Body makes these. |
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Term
| Complete Protiens vs Incomplete Proteins? |
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Definition
-Complete protiens have all 9 amino acids in one like animal products, milk, soy, eggs
-Incomplete need to be combined and eaten to get all of the amino acids like: Grains, nuts, seeds |
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Term
| Complementary Incomplete Protien meal Examples? |
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Definition
PB& Bread
Black Beans&Rice
Pea soup&Toast
Lentils& Rice Curry
Bean Tacos |
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Term
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Definition
| -Saturated Fats, Unsaturated Fats |
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Term
| Saturated Fats Are? Examples? |
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Definition
-Carbon Atom with hydrogen attached to every carbon filled.
-Beef, lamb, chicken, coconut, whole milk. |
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Term
| Un-Saturated Fats, 2 categories? |
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Definition
| -Monounsaturated, polysaturated |
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Term
| Monounsaturated? Examples? |
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Definition
-1 Hydrogen not attached.
-fat in olives, olive oil, canola oil, avocado, peanut oil, and many other nuts. |
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Term
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Definition
-Multiple hydrogen not attached.
-nuts, seeds, fish, algae |
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Term
| What are trans fats? Examples? |
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Definition
-Polyunsaturated, put hydrogen back on then act like saturated fats.
-Cakes & Chips |
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Term
Ice Cream
-30g Carbohydrates
-19g Fats
-5g Protein
Total Calories per serving? |
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Definition
-4X30=120 (Carbs)
-9X19=171 (Fat)
-4X5=20 (Protein)
=311 |
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Term
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Definition
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Term
Vitamin A
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-None
-Vision Impairment (progess to blindness), Impaired immune function
-Headaches, vomiting, double vision, hair loss, bone abnormalities, liver damage (may be reversible or fatal), birth defects during pregnancy |
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Term
Vitamin D
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-None
-Rickets (in infants and children)(retarded bone growth, bone malformations, enlarged ends of long bones, deformities of ribs)
-Osteomalacia (in adults) (softening of bones, involuntary muscle twitching and spasms)
-Toxicity= kidney stones, kidney damage, muscle and bone weakness, excessive bleeding, loss of appetite, death |
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Term
Vitamin E
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-None
-Increased RBC hemolysis in.
-Infants=Anemia, edema, skin lesions
-Toxicity=Relatively non-toxic, High doses enhance anticoagulant medications |
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Term
Vitamin K
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-None
-Hemorrhaging
-Toxicity=No symptoms |
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Term
Vitamin B1
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-Thiamin
-Beriberi (Mental confusion, decrease short term memory, fatique, peripheral paralysis, Muscle weakness, painful calf muscles, Anorexia, enlarged heart, sudden death from heart failure.
-Toxicity=No Symptoms |
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Term
Vitamin B2
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-Riboflavin
-Deformities, Cheilosis, Reddening of cornea
-Toxicity=No symptoms |
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Term
Vitamin B3
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-Niacin
-Pellagra (dermatitis, glossitis, diarrhea, dementia, irritability, mental confusion, death.
-Toxicity= (from supplements) flushing, liver damage, gastric ulcers, low BP, Diarrhea, nausea, vommiting |
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Term
Vitamin B12
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-None
-GI changes, Macrocytic anemia, Neurologic changes
-Toxicity= No Symptoms |
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Term
Vitamin Folic Acid
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-Folate
-Diarrhea, macrocytic anemia, depression, mental confusion, fainting, fatique. |
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Term
Vitamin C
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-None
-Bleeding gums, scurvy, Delayed wound healing, softening of bones, soft loose teeth, anemia, inscreased susceptability to infection, hysteria, depression
-Toxicity= Diarrhea, mild GI upset |
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Term
Sodium
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-NA
-Rare, except with chronic diarrhea or vomiting, and certain renal disorders, nausea, dissiness, muscle cramps
-Toxicity= Hypertension, edema |
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Term
Potassium
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-K
-Muscular weakness, paralysis, anorexia, confusion
-Toxicity=(supplements) muscular weakness, vomiting |
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Term
Calcium
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-Cl
-Rare, may occur secondary to diarrhea or vomiting and certain renal disorders. Muscle cramps, anorexia
-Toxicity=Normally harmless, can cause vomiting. |
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Term
Iron
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-Fe
-Impaired immune function, lethargy, fatigue, itchy skin, pale nail beds and eye membranes, impaired wound healing, intolerance to cold.
-Toxicity= Increased risk of infection, fatigue, lethargy, joint disease. In children=death |
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Term
Zinc
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-Zn
-Growth retardation, hair loss, diarrhea, delayed sexual maturation, eye and skin lesions
-Toxicity= Anemia, diarrhea, vomiting, impaired calcium absorption. |
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Term
Iodine
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-None
-Goiter, weight gain, lethargy. During pregnancy may cause severe and irreversible mental and physical retardation.
-Toxicity= enlarged thyroid gland, decrease thyroid activity. |
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Term
Flouride
-Other Name?
-Consequences of deficiencies?
-Problems with excessive intake? |
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Definition
-Fl
-Susceptibility to dental decay, may increase risk of osteoporosis
-Toxicity= Fluorosis (mottling [spots] of teeth), nausea, vomiting, diarrhea, chest pain, itching |
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Term
Definitions?
1.Metabolism
2.Anabolic Processes
3.Catabolic Processes
4.Kilocalories |
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Definition
1.process by which cells use/store energy from nutrients
2. build substances and body tissues
3. break down substances or stores them
4. amount of heat required to raise 1kg of H20 1 degree C |
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Term
| Essential vs. Non essential nutrients |
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Definition
essential = body can't make so have to eat
non-essential= body makes on its own so you don't have to eat |
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Term
| Vitamins (water soluble/fat soluble) examples? |
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Definition
-water soluble
=vitamin c and B complex
-Fat soluble
=bitamins A, D, E, and K |
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Term
| Minerals (trace/major) examples? |
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Definition
-trace minerals
=iron, iodine, fluoride, zinc
-Major minerals
=calcium, sodium, potassium |
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Term
| Energy expendature 2 ways? |
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Definition
- metabolism (involuntary)
-physical activity |
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Term
| Basal metabolic rate (BMR) or resting endergy expendature (REE) |
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Definition
| -energy used when resting |
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Term
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Definition
| -energy expended by our bodies to consume (bite, chew, swallow) and process (digest, store, metabolize) food |
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Term
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Definition
Age, Gender, Obesity
Weight Loss, Starvation, Fasting and Malnutrition
Growth
Fever
Extremes in temperature
Smoking and Caffeine
Sleep |
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Term
| Do you feed or starve a fever? |
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Definition
| Feed b/c increases metabolism |
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