Chapter 13: Nutrition Basics

Protein sources

________ are considered "complete "if they supply all essential amino acids in adequate amounts and "incomplete "if they do not.

Dietary fiber

________: nondigestible carbohydrates that are present naturally in grains, fruits, legumes, and vegetables.

legumes

Most animal proteins are complete; most plant proteins, such as ________ and nuts, are incomplete.

essential nutrients

There are about 45 ________ that must be obtained from food.

GMO

Genetically Modified Organism (________): In genetic engineering, genes in a plant, animal, or microorganism are added, rearranged, or replaced to change its characteristics.

Macronutrient

________: include proteins, fats, carbohydrates, vitamins, minerals, and water.

Carbohydrate

________: supply energy to the brain, nervous system, and blood, as well as provide fuel for high- intensity exercise.

Protein

________: form muscles and bones as well as parts of blood, enzymes, hormones, and cell membranes.

Fat supplies

________ the most energy per gram (9 calories) followed by protein and carbohydrate (4 calories per gram)

poultry

Meat, ________, fish, dried beans and peas, eggs, nuts, seeds, and processed soy foods.

Hydrogenation

________: turns unsaturated fatty acids into more- solid fats to extend shelf life and prevent separation of fatty oil.

Antioxidant

________: Free radicals, substances that damage cells and mutate genes, have been implicated in aging, cancer, and cardiovascular and other degenerative diseases.

intestinal health

Psyllium: ________ and helps control glucose and cholesterol levels.

Lacto ovo

________- vegetarian: eat plant foods, dairy products, and eggs.

Protein

________: form muscles and bones as well as parts of blood, enzymes, hormones, and cell membranes.

Micronutrient

________: vitamins and minerals needed by the body in very small amounts.

liquid oil

It is done to transform ________ into margarine or vegetable shortening.

chronic disease

Phytochemical: Antioxidants are a particular type of phytochemical, a substance found in plant foods that may help prevent ________.

Minerals

________: Help regulate body functions, Aid in the growth and maintenance of body tissues, Help in energy release.

Cruciferous vegetable

________: such as broccoli and cauliflower, contain sulforaphane which may render some carcinogenic compounds harmless.

risk of heart

Reduced ________ disease, diabetes, and cancer, and plays an important role in gastrointestinal health and body weight management.

Mineral

________: inorganic elements required in small amounts.

refinement of whole grains

The ________ transforms whole- wheat flour into white flour, brown rice into white rice, etc.

Amino acids

________ are the building blocks of proteins.

Energy

________ is the capacity to do work; calories are used to measure ________.

Whole grain

________: Before they are processed, all grains are whole grains consisting of the following: Germ (inner layer), Endosperm (middle layer), Bran (outer layer)

Carbohydrate

________: 130 grams needed to meet dietary needs.

Hydrogenation

________ also changes some unsaturated fatty acids to trans fatty acids.

Essential nutrients

________: body requires six classes of ________- proteins, fats, carbohydrates, vitamins, minerals, and water; about 45 ________.

Energy

________: amount of energy in food is expressed in kilocalories (kcal)

Carbohydrate

________: supply energy to the brain, nervous system, and blood, as well as provide fuel for high- intensity exercise.

Essential nutrients

body requires six classes of essential nutrients-proteins, fats, carbohydrates, vitamins, minerals, and water; about 45 essential nutrients

Macronutrient

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

Micronutrient

vitamins and minerals needed by the body in very small amounts

Energy

amount of energy in food is expressed in kilocalories (kcal)

Protein

form muscles and bones as well as parts of blood, enzymes, hormones, and cell membranes

Hydrogenation

turns unsaturated fatty acids into more-solid fats to extend shelf life and prevent separation of fatty oil

Trans fatty acid

hydrogenation changes unsaturated fatty acids to trans fatty acids

Low-density Lipoprotein

low-density lipoprotein (LDL) cholesterol ("bad" cholesterol) [Trans Fats increase this]

High-density Lipoprotein

high-density lipoprotein (HDL) cholesterol ("good" cholesterol) [Trans Fats decrease this]

Carbohydrate

supply energy to the brain, nervous system, and blood, as well as provide fuel for high-intensity exercise

Fat

most concentrated source of energy; they represent stored energy and provide insulation and support for body organs

Dietary fiber

nondigestible carbohydrates that are present naturally in grains, fruits, legumes, and vegetables

Vitamin

organic substances required in small amounts to regulate various processes within living cells

Mineral

inorganic elements required in small amounts

Antioxidant

Free radicals, substances that damage cells and mutate genes, have been implicated in aging, cancer, and cardiovascular and other degenerative diseases

Phytochemical

Antioxidants are a particular type of phytochemical, a substance found in plant foods that may help prevent chronic disease

Cruciferous vegetable

such as broccoli and cauliflower, contain sulforaphane which may render some carcinogenic compounds harmless

Vegetarian

severely restrict or totally eliminate foods of animal origin from their diet

Vegan

eat only plant food

Lacto-ovo-vegetarian

eat plant foods, dairy products, and eggs

Genetically Modified Organism (GMO)

In genetic engineering, genes in a plant, animal, or microorganism are added, rearranged, or replaced to change its characteristics

Protein

form muscles and bones as well as parts of blood, enzymes, hormones, and cell membranes

Carbohydrate

supply energy to the brain, nervous system, and blood, as well as provide fuel for high-intensity exercise

Fat

most concentrated source of energy; they represent stored energy and provide insulation and support for body organs

Protein

0.8 gram per kilogram of body weight

Carbohydrate

130 grams needed to meet dietary needs

Fruits, legumes, oats, and barley

lower blood glucose and cholesterol levels

Wheat, other grains and cereals, and vegetables

cellulose and other fiber that helps prevent constipation

Psyllium

intestinal health and helps control glucose and cholesterol levels

Vitamins

organic substances required in small amounts to regulate various processes within living cells

Minerals

Help regulate body functions, Aid in the growth and maintenance of body tissues, Help in energy release

Antioxidant vitamins

vitamins C and E and selenium