NUTRITION FINAL

Taste, smell, and texture

Taste, smell, and texture

3 major factors that determine the way we eat

Pica

Eating dirt or clay

diet

We can only acquire essential nutrients through our _____. Our body does not manufacture them ourselves

Macronutrients

The body needs these types of nutrients in large amounts

Nutrients

substances that the body uses for energy and regulating processes

carbohydrates, proteins, fats, vitamins, minerals, and water

six classifications of nutrients:

Water and minerals

two nutrients that do not provide energy

4

How many kilocalories are protein and carbohydrates?

9

How many kilocalories is fat?

Fat

The nutrient with the highest energy source:

Protein

The nutrient that is responsible for building and maintaining structures:

Peristalsis

The longitudinal movement of food through the intestine is known as:

Segmentation

The mixing and churning of food

Chyme

Food mixed with acid

Bile

This emulsifier is needed for the digestion of fats

2

What is the PH of the stomach?

Large Intestine

The digestive system organ that contains the most bacteria

Small intestine

Most digestion and absorption of food happens here

Central Nervous System and hormones

Digestion and absorption of food is regulated by:

Absorbed

Aspirin and alcohol can be ________ directly into the stomach wall

Emulsifier

an agent that blends fats and water together

Moderation

not having too much or too little of any one type of food in the diet

Healthy eating

balancing your calorie intake with your energy expenditure

A visual representation of healthy eating

What is a food guide?

less than .05g

How many grams of fat does a product need to be considered “fat free”?

3

A product need to have less than ____ grams of fat to be considered “low-fat”

the more nutritious the carbohydrate

On a food label the greater the difference between the total carbohydrates and Total sugars…

polyunsaturated and monounsaturated fats

What are the two best fat choices?

equal

All calories are not ______

Serving size

The most overlooked item on a food label:

simple and complex

List the two main types of carbohydrates

Soft drinks

The major contributor to sugar in the United States:

glucose, fructose, galactose

The simplest form of sugar monosaccharide’s: (3)

glucagon, epinephrine, and insulin

List the three hormones that regulate blood sugar

pancreas

Insulin is produced in the:

not

Most Americans do ____ consume the recommended amount of daily fiber

Honey

This substance should not be fed to infants

Glucose

AKA “blood sugar”, this primary substance fuels the brain and the central nervous system

Mouth

Carbohydrate digestion begins in the:

Complex

these carbohydrates are made up of starch, glycogen, and non digestible fiber

Triglycerides

The largest category of lipids, make up fats and oils, is generally insoluble in water

shortest

Fats that are liquid at room temperature have the ________ carbon chains

larger

Fats that are solid at room temperature have _________ carbon chains

4-24

Lipid carbon chains range from ________ carbons in length

60%

Fats supply ____ of the body’s resting energy needs

Salmon, Soybean oil, and flaxseed oil

Name 3 rich sources of omega 3 fatty acids

provide energy, insulation, and transport vitamins

Name 3 things that fats do

Visceral Fat

This type of fat protects organs

Subcutaneous Fat

This fat is stored underneath the skin

intestinal

Fats pass through the _______ wall in the form of monoglycerides.

Olestra

Name a substitute for fat

Polyunsaturated Fat

This fat contains two or more double bonds

Straight

Trans fat has a ______ carbon chain

Bent

Mono and polyunsaturated fats have a _____ carbon chain

Hydrogenation

Produces Trans fatty acids

Water

Nearly all metabolic reactions in the body use…

2/3

How much of our body’s water is contained in the intracellular compartments?

Osmosis

The process that moves fluid through the cell membrane

Processed food

This food contributes the most sodium to the American diet

Bones

Magnesium, Phosphorus, and Calcium are all stored in your _____

healthier

Bottled water is not _____ than tap water in most cases

Osteoblasts

Cells that build bone

no

The body has ____ capacity to store spare water

more

Major minerals are those the body requires 100 milligrams or ____ per day

less than

Trace minerals are those that the body requires _____ 100 milligrams per day

outside

Most sodium lies _____ the cell

inside

Most potassium lies _____ the cell

smooth, cardiac, and skeletal

Name the three muscle types

skeletal

Which muscle type is the only one under conscience control?

Fast twitch and slow twitch

Name the two types of muscle fibers

Anaerobic

________ systems are without oxygen, These include the ATP-CP system 0-15 seconds and the Lactic Acid System 15 seconds - 2 minutes

Aerobic

_____ systems are with oxygen. This system uses fat to fuel it. Endurance long distance.

Acidification

___________ of the muscle cells account for muscle fatigue

Hitting the wall

This term means running out of muscle glycogen.

eating smaller, more frequent meals

the beast eating pattern is….

breads, cereals, and grains

The main source of carbohydrates in an athletes meal should come from: (3)

60

Water is adequate for rehydration for activities under ___ minutes

4-8

The presence of glucose is desirable in a sports drink with a solution of _____%.

15

The average healthy man has ____% body fat

25

The average healthy woman has _____% body fat

Genes

_______ determine the amount of slow or fast twitch muscle fibers.

glucose

During high intensity activity, the primary energy source is _______

cannot

Active people _______ rely on their thirst signal to consume adequate amounts of water