19 Nutrition flashcards.doc

Because they contribute to energy needs and weight

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because they contribute to energy needs and weight gain without supplying any other nutritional requirements. 85. What are examples of complex carbohydrates? whole grain pasta, rice, bread, and cereal. Less desirable complex carbohydrates (not good for overweight people) are potatoes and corn 86. Name some foods rich in protein red meat, fish, poultry, dairy products, legumes (i.e., peas and beans), nuts, and cereals 87. What happens to proteins that you eat? They are broken down into amino acids and turned into tissues like muscles, skin, hair, and nails. It’s also used to make proteins such as hemoglobin, plasma proteins, enzymes, and hormones. 88. How many amino acids are used to make all the proteins in our body? 23 89. What are essential amino acids? 90. How many are there? There are 9 amino acids which are called “essential” required from the diet in adults because the body is unable to produce them. 91. What food contains all 23 types of amino acids? Meat 92. What happens if one amino acid is missing from the diet? The other 22 might not work right. 93. What combination of food provides all the essential amino acids? Cereal with milk and rice with beans or peas 94. Are amino acids stored in the body? No, a daily supply is needed. 95. How much meat does a person need per day? Two servings (the size of a deck of cards) 96. Which meats are high in protein but also high in fat? Red meat (can be 42% fat) 97. What protein sources are low in fat? protein from plant origins (whole-grain cereals, dark breads, and legumes) 98. Why are protein and amino acid supplements not good? They are not digested as well They can cause you to have an excess of one amino acid or another
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Nutrition Flashcards 99. What happens if you have an excess of just one amino acid? It competes for receptor sites in the small intestine, causing a deficiency in absorption of the other amino acids. 100. What type of fats raise LDL (bad) cholesterol? Name 2 examples Saturated fats; they are solid at room temperature and have an animal origin. Butter and margarine 101. What type of fats lower LDL (bad) cholesterol? Name 2 examples polyunsaturated fats; they are liquid at room temperature and have a plant origin. olive oil, canola oil, corn oil, and safflower oil. 102. What are two plant oils that are NOT good, because they contain saturated fats? partially hydrogenated palm and coconut oil 103. Which meats are lower in saturated fats? Turkey, fish, and chicken. 104. How many calories are in one pound of fat? 3,500 105. How many days will it take to lose one pound of fat if you eat 500 calories less per day? 7 days 106. What is the reason why some people lose more than that? Water loss. It will come back. 107. What are the two general function of vitamins? They are needed for metabolism They make a lot of the body’s enzymes. 108. What is an enzyme? It breaks a larger molecule down into smaller ones.
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