Personal Nutrition Ch 4 Flashcards

8345560460	Carbohydrate Sources	grains, fruit/juices starchy vegetables, milk/yogurt	0
8345560461	Grains	bread, pasta, rice, quinoa, oat, bran	1
8345560462	Fruit/juices starchy vegetables	corn, peas, yams, potato	2
8345560463	Carbs should make up about how much of your diet	1/2 (even higher for an athlete)	3
8345560464	Complex Carbs	longer lasting energy	4
8345560465	Examples of complex carbs	starch (grains and starchy vegetables), high fiber foods (whole fruit, vegetables, beans, coarse beans, "whole wheat/grains")	5
8345560466	Simple Carbs	quick energy	6
8345560467	Examples of simple carbs	natural sugars in fruit and milk (fruit juice), added sugars (table sugar, honey)	7
8345560468	You should watch portion sizes, especially when?	at night	8
8345560469	You should choose what kind of carbs?	whole grain carbs (more nutrients)	9
8345560470	When choosing carbs you should limit added what?	fat	10
8345560471	One main role of carbs	energy for the body and best fuel for the brain	11
8345560472	Almost all carbs are converted to what in the body?	glucose	12
8345560473	What promotes digestion?	chewing	13
8345560474	Which type of carb cannot be fully digested or absorbed?	fiber (provides little energy)	14
8345560475	Fruit sugar	fructose	15
8345560476	Table sugar	sucrose	16
8345560477	Milk sugar	lactose	17
8345560478	Most babies can digest what?	lactose (by adulthood many cannot)	18
8345560479	Inability to digest milk is what?	lactose intolerance	19
8345560480	What does lactose intolerance cause?	gas, bloating and stomach pain	20
8345560481	What is a milk allergy?	reaction to milk protein	21
8345560482	The enzyme lactase decreases with what?	age	22
8345560483	How should you have milk if you are lactose intolerant?	small amounts	23
8345560484	What are some low lactose foods?	yogurt and aged cheese	24
8345560485	What are some alternative types of milk?	lactaid, soy, almond, and rice milk	25
8345560486	Sugar causes the development of what?	tooth decay, NOT diabetes, hyperactivity in kids and heart disease	26
8345560487	How does sugar cause tooth decay?	bacteria ferments on sticky carbohydrates, or a constant flow of carbs	27
8345560488	Sugar = "empty calories" which equals?	no nutrients	28
8345560489	You should cut the amount of sugar used in a recipe by how much?	by 1/2	29
8345560490	How many grams of sugar per serving should you look for in low sugar cereal	less than 5 grams per serving	30
8345560491	What kind of drinks should be avoided when cutting back on sugar?	fruit drinks, soda, punch, "ade drinks"	31
8345560492	"Ade means?	added sugar	32
8345560493	Whole foods are?	original food products; not processed	33
8345560494	Less processed foods have more of what? less of what?	more vitamins, minerals and fiber. less fat, sugar and salt	34
8345560495	Can vitamins and minerals be added back to bread after factory refining?	some can	35
8345560496	Can fiber be added back to bread after factory refining?	no	36
8345560497	Bread with added vitamins and minerals is called	enriched	37
8345560498	Enriched means	putting back what it originally had	38
8345560499	Fortified means	adding something it never had	39
8345560500	What kind of bread should be chosen?	"whole grain"/"whole wheat"	40
8345560501	Insoluble fibers helps prevent what kind of problems?	GI problems (constipation)	41
8345560502	Insoluble fiber is found where?	in fruit, vegetables, beans and grains (whole wheat crackers and cereal)	42
8345560503	Soluble fiber helps?	lower cholesterol, helps control diabetes	43
8345560504	Soluble fiber is found?	in fruit, vegetales, beans, and oats (oatmeal, cheerios)	44
8345560505	How much fiber per day?	21 grams/day	45
8345560506	Foods high in fiber	rasberries, pear, apple banana, whole wheat spaghetti, barley, bran flakes, split peas, artichoke	46
8345560507	Food low in fiber	ground meat, tofu, eggs, white bread, plain pasta, mayo margarin	47
8345560508	Blood glucose	equals blood sugar	48
8345560509	Glucose	unit of carbs that breakdown in the body, fuels brain and body	49
8345560510	Use of glucose	immediate energy	50
8345560511	Extra glucose is stored for reserve energy is called	glycogen	51
8345560512	Excess glucose is stored as	stored as fat	52
8345560513	Glycogen is stored where	in muscles and liver	53
8345560514	A person can store up how much glycogen	Up to 1/2 day's work	54
8345560515	Glycogen is	broken down easily to maintain normal blood sugar and provide energy	55
8345560516	Our brain and body feel best when	when blood sugar(glucose) is stable	56
8345560517	Blood glucose is regulated by what hormones?	insulin and glucagon	57
8345560518	Insulin is released where?	in the pancreas when blood glucose is too high	58
8345560519	Insulin does what?	sends glucose into our body cells to be stored for energy	59
8345560520	Glucagon is released when and where?	its released by the pancreas when blood glucose is too low	60
8345560521	Glucagon does what?	pulls glucose out if storage to supply energy	61
8345560522	Balanced meals provide	they provide even blood sugar	62
8345560523	Carbohydrates in terms of glucose	quick source of glucose/energy	63
8345560524	Protein, fat and fiber in terms of glucose	slows glucose use so glucose last longer	64
8345560525	When fasting	muscle is broken down for energy (you may feel weak and shaky)	65
8345560526	How to treat type 1 diabetes	insulin doesn't exist so insulin injection or pump is necessary, diet, physical activity	66
8345560527	How to treat type 2 diabetes	insulin doesn't work properly so diet and maybe oral meds are necessary, weight loss, physical activity, insulin	67
8345560528	Risk factors of type 1 diabetes	genetic predisposition plus environmental factor	68
8345560529	Risk factors of type 2 diabetes	genetic predisposition plus obesity, family history, aging	69
8345560530	Artificial sweeteners such as saccharin, aspartame and stevia are considered what	they considered safe for consumption and are approved by the FDA	70