foods unit 3 test rev

Flashcards for Unit 3 Quest Review, covering nutrients, macronutrients, micronutrients, and digestion.

Nutrients

Substances found in food that your body needs to grow, develop, and stay healthy.

Nutrition

The process of providing or obtaining the food necessary for health and growth.

Energy (in the context of nutrition)

The power derived from the utilization of physical or chemical resources, especially to provide light and heat or to work machines; in the context of nutrition, it refers to the calories obtained from food.

Effects of Poor Nutrition

Health problems such as weakened immune system, fatigue, poor growth, and increased risk of diseases.

Macronutrients

Nutrients required in large amounts: carbohydrates, fats, and proteins.

Micronutrients

Vitamins and minerals that are essential in small amounts for health.

Glycemic Index

A system that ranks foods on a scale from 0 to 100 according to their effect on blood-sugar levels.

Carbohydrates

Macronutrients that the body breaks down into glucose to use for energy.

Fats

Macronutrients used for energy, hormone production, and insulation.

Proteins

Macronutrients used to build and repair tissues, make enzymes and hormones, and support the immune system.

Vitamins

Organic compounds that are essential for various bodily functions and must be obtained from the diet.

Minerals

Inorganic substances that are essential for various bodily functions and must be obtained from the diet.

Digestion

The process by which food is broken down into smaller components that can be absorbed into the body.

Glycemic Index

A rating system for foods containing carbohydrates, showing how quickly each food affects your blood sugar level when that food is eaten on its own.

Cholesterol

A type of fat found in your blood and is essential for building cells, but high levels can increase the risk of heart disease.

Empty Calorie

Calories derived from food containing no nutrients.

Complementary Proteins

Two or more incomplete proteins that, when eaten together, provide all essential amino acids.

Essential Amino Acids

Amino acids that the body cannot synthesize on its own and must be obtained from food.

Malnutrition

Deficiencies, excesses, or imbalances in a person’s intake of energy and/or nutrients.

Micronutrient

Essential nutrients required by the body in small amounts (vitamins and minerals).

Adipose Tissue

Body fat; tissue where the body stores fat.

Nutrient Dense

Foods that have a high nutritional value relative to their caloric content.

Complex Carbohydrate

Polysaccharides composed of long chains of glucose molecules (e.g., starches and fiber).

Vegan

A person who does not eat any animal products, including meat, dairy, and eggs.

Hydrogenation

A chemical process by which hydrogen is added to liquid oils to turn them into solid fats.

Denaturation

A process in which proteins lose their structure due to heat, acid, or other factors.

Lower Glycemic Index

Causes a slower, more gradual rise in blood sugar, which helps maintain energy levels and control hunger, and reduces the risk of type 2 diabetes.

Excess Carbohydrates

Converted into fat and stored in the body, leading to weight gain, blood sugar spikes, and increased risk of insulin resistance and type 2 diabetes.

Roles of Fats

Help absorb fat-soluble vitamins (A, D, E, and K), support brain function and development, help build cell membranes and hormones, provide insulation and protect organs.

Partially Complete Proteins

Proteins that have some, but not all, of the essential amino acids.

Complementary Proteins

Two or more incomplete proteins that, when eaten together, give you all essential amino acids.

Kwashiorkor

A condition caused by severe protein deficiency. Symptoms include a swollen belly, skin issues, and slowed growth.

Marasmus

A condition caused by an overall lack of calories and protein, leading to extreme thinness, muscle wasting, and fatigue.

Roles of Protein

Builds and repairs tissues (muscles, skin, organs). Makes enzymes and hormones that control body functions. Helps your immune system by making antibodies. Provides energy (when carbs/fats aren’t available, protein steps in).

Mechanical Digestion

The physical breakdown of food, such as chewing in the mouth and churning in the stomach.

Chemical Digestion

The enzymatic breakdown of food into its nutrient components, involving substances such as saliva, stomach acid, and digestive enzymes from the pancreas and intestines.

Mouth (Digestive System)

Begins the digestive process through chewing and saliva, which contains enzymes to break down carbohydrates.

Esophagus

Transports food to the stomach via peristaltic movements.

Stomach

Mixes food with gastric juices, breaking it down into a semi-liquid form called chyme.

Small Intestine

The primary site for nutrient absorption, aided by digestive enzymes and bile.

Large Intestine (Colon)

Absorbs water and forms solid waste (feces).

Liver

Produces bile, which helps digest fats.

Gallbladder

Stores and releases bile into the small intestine.

Pancreas

Produces enzymes that aid in the digestion of carbohydrates, proteins, and fats, and releases them into the small intestine.

What are the effects of poor nutrition?

Health problems such as: Weakened immune system, Fatigue and low energy, Poor growth and development (in children), Increased risk of diseases like obesity, heart disease, diabetes, and osteoporosis

What is meant by the term “food energy?” What is the amount of energy found in fat, protein and carbohydrates?

Food energy refers to the amount of energy (calories) your body gets from food to perform daily activities and bodily functions.

Is a lower or higher number on the Glycemic Index better for the body? Explain why.

A lower number on the Glycemic Index (GI) is generally better. Low-GI foods cause a slower, more gradual rise in blood sugar, which helps maintain energy levels and control hunger, and reduces the risk of type 2 diabetes.

What happens to the body if you have excess carbohydrates in your diet?

Excess carbohydrates are converted into fat and stored in the body. Over time, this can lead to weight gain, blood sugar spikes, and an increased risk of insulin resistance and type 2 diabetes.

Should we cut fats out of our diet completely? Explain.

No, fats are essential for your body. The key is to choose healthy fats (like those from nuts, avocados, and fish) and limit unhealthy fats (like trans fats and excessive saturated fats).

What are additional roles, other than providing energy, that fats are used for?

Help absorb fat-soluble vitamins (A, D, E, and K), Support brain function and development, Help build cell membranes and hormones, Provide insulation and protect organs

What are three health issues related to fat consumption? How does fat impact these conditions?

Heart disease – High intake of saturated/trans fats can clog arteries. Obesity – Eating too much fat (especially unhealthy types) can lead to weight gain. High cholesterol – Certain fats raise LDL (“bad”) cholesterol levels

What are two ways you can make good fat choices in your diet?

Choose healthy fats like unsaturated fats (found in olive oil, nuts, avocados, and fish) instead of saturated/trans fats (like fried food or baked goods). Watch portion sizes and avoid processed foods high in added fats — aim for whole, natural sources of fat instead.

What is the difference between partially complete proteins and complementary proteins?

Partially complete proteins have some, but not all of the essential amino acids (usually from plant sources like grains or legumes). Complementary proteins are two or more incomplete proteins that, when eaten together, give you all essential amino acids

What are two main conditions that can occur because of a protein deficiency? Explain both.

Kwashiorkor: Caused by severe protein deficiency, especially in kids. Symptoms include swollen belly, skin issues, and slowed growth. Marasmus: Caused by overall lack of calories and protein, leading to extreme thinness, muscle wasting, and fatigue.

Can someone consume too much protein? Explain

Yep! Too much protein can be hard on your kidneys (especially if you already have kidney issues), and if you’re not balancing your diet, it might lead to dehydration, nutrient imbalances, or even weight gain from excess calories.

What are four roles of protein in the body?

Builds and repairs tissues (muscles, skin, organs). Makes enzymes and hormones that control body functions. Helps your immune system by making antibodies. Provides energy (when carbs/fats aren’t available, protein steps in

What are five tips for healthy digestion?

Consume a high-fiber diet: Include whole grains, fruits, vegetables, and legumes to promote bowel regularity. Stay hydrated: Drinking enough water aids in the breakdown and absorption of nutrients. Chew food thoroughly: Proper chewing initiates the digestive process and reduces the burden on the stomach. Exercise regularly: Physical activity supports healthy bowel movements and overall digestive function. Manage stress: Chronic stress can disrupt digestion and lead to issues such as bloating, constipation, or indigestion.

How does the food you eat affect your gut?

The food we consume plays a critical role in shaping the gut microbiome, which consists of trillions of microorganisms. A diet rich in fiber, fermented foods, and diverse nutrients supports the growth of beneficial bacteria, enhancing digestion, immune function, and even mental health. Conversely, a diet high in sugar, processed foods, and unhealthy fats can negatively impact gut health and contribute to inflammation and illness if not already there