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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
Note 
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