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109 Cards in this Set
- Front
- Back
the kind and amount of food consumed each day
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diet
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anything edible that nourishes the body
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food
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to provide food or other substances necessary for life and growth
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nourish
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act or process of nourishing or being nourished. the processes of ingestion, digestion, absorption, assimilation, and excretion of food
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nutrition
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the study of nutrition, including dietary components and metabolism
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nutritional sciences
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molecular substances that are nourishing or that provide nourishment to cells, thus every multicellular component of the human organism(essential or nonessential) (energy or non energy producing)
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nutrients
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substance that provides calories when metabolized by the body
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energy-producing
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name 3 energy producing nutrients
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carbs, proteins, and fats
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name 3 NON energy producing nutrients
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vitamins, minerals, and water
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how many calories per gram for carbs
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4 calories per gram
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how many calories per gram for proteins
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4 calories per gram
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how many calories per gram for fats
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9 calories per gram
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how many calories per gram for vitamins
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zero
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how many calories per gram for minerals
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zero
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how many calories per gram for water
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zero
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unit used to measure energy. one _____ is the amount of heat energy require to raise one kilogram of water 1 degree celcius
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Calorie
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a food that provides a high degree of nourishment
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nutritious
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the amount of nutrients relative to the number of calories in a given quantity of food
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nutrient density
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used to estimate the calorie value of food
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bomb calorimeter
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carbs,proteins, fats..because they are required in large amounts are called
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macronutrients
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vitamins and minerals, they are required in very small amounts and are called
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micronutrients
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what is the function of energy producing nutrients
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used to produce ATP inside mitochondria
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what is the function of non-energy producing nutrients
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often participate in metabolism enzymatically as structural parts of enzymes called co-factors in enzymatic reactions
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name the characteristics of a sound diet
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calorie control, adequacy, balance, moderation, variety CABMV
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selecting foods that are nutrient dense so that the diet manages and energy intake while preventing overeating to achieve a healthy body weight
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calorie control
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a diet that provides essential nutrients, fiber, and energy in amounts sufficient to maintain health
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adequacy
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a diet that provides an appropriate number of servings from a variety of food types that complement one another
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balance
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a diet that provides no unwanted substance in excess
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moderation
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a diet in which different foods that provide the same nutrients are chosen
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variety
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a state of complete physical, mental, and social well-being
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health
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when diet and lifestyle are not sound, impairment of health resulting from deficiency, toxicity, or imbalance of nutrient intake or body utilization(overnutrition and undernutrition)
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malnutrition
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physiological need for food, physical body sends signals indicating a need for food
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hunger
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physiological feedback mechanism that terminates good intake
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satiety
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psychological desire for food (seeing, smelling, or thinking about)
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appetite
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not consume any animal products in diets (no honey or gelatin)
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vegan
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eat no muscle meats, but include milk and eggs in their diets
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lacto-ovo vegetarians
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only eat chicken as source of muscle meat
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pollo-vegetarians
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only eat seafood as their source of meat
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pesco-vegetarians
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Carbs are made of what elements
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Carbon, Hydrogen, and Oxygen
2x as many hydrogen as carbon |
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what are the two categories or carbs
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simple sugars and complex carbs
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name two types of simple sugar
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monosaccharides and disaccharides
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glucose, fructose, and galactose
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monosaccharides
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sucrose, lactose, and maltose
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disaccharides
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name types of complex carbs
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polysaccharides, starch, and fiber
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made of many units of sugar
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polysaccharides
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amylose and amylopectin. contains alpha-linked glucose and bonded molecules. breaks alpha bond and makes glucose available for absorption and utilization
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starch
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many types, all are made of betabond linked glucose units. consists of cellulose
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fiber
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AMDR stands for what
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acceptable macronutrient distribution range
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AMDR for carbs
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45-65% of calories consumed.
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DRI for carbs
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130 grams per day. Fiber is 1.4 grams per 100 calories consumed
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protein is made of what
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amino acids
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what elements make up protein
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carbon, oxygen, nitrogen, and hydrogen
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how many calories per gram for protein
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4 calories per gram
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what is function of proteins
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provide AA for tissue, enzyme, and hormone repair and maintenance.
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name the 10 essential amino acids our bodies cannot make
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threonine, methionine, valine, leucine, isoleucine, phenylalanine, tryptophan, lysine, arginine, and histidine
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name the 10 nonessential amino acids our bodies can make
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glycine, alanine, serine, cysteine, proline, aspartic acid, glutamic acid, asparagine, glutamine, and tyrosine
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what is it called when a protein that contains all essential amino acids (high biological value)
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complete proteins
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two incomplete proteins combine to fill one's essentials
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complementation
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name plant sources of protein
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legumes, soybeans, nuts, seeds, grains, veggies
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name animal sources of protein
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milk, yogurt, cheese, eggs, and meats
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AMDR for protein
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10-35% of total calories
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DRI for protein
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0.8 grams of high quality protein per kilo of body weight
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what elements are lipids made of
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carbon, hydrogen, and small amounts of oxygen
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name the 3 types of lipids
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triglycerides, phosolipids, and sterols
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how are triglycerides made up
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3 fatty acids that attach to a glycerol backbone
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how many calories per gram for lipids
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9 calories per gram
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name the three types of triglycerides
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saturated, monounsaturated, and polyunsaturated
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no double bonds between carbon
animal products, veg fat, tropical oils, linked to heart disease. solid |
saturated
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1 double bond of carbons. olive oil, canola oil, almonds, avocado. semisolid. liquid at room
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monounsaturated
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more than 1 double bond of carbon. corn oil, cottonseed, safflower, and sunflower. liquid at room, promotes cancer
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polyunsaturated
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technically a PUFA and are health enhancing to eat/ ex: fish and flaxseeds
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omega 3 fatty acids
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technically a PUFA and healthy fats to eat in moderation, naturally abundant in most plant oils, nuts, and seeds
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omega 6 fatty acids
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AMDR for fat
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20-35% of total calories
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linoleic acid
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omega 6 fatty acid/ ex plant oils
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alpha-linoleic acid
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omega 3 fatty acid/ ex canola oil, walnuts and flaxseed
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linoleic AMDR
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5-10%
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alpha-linoleic
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0.6-1.2%
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DRI men linoleic
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17 g per day
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DRI men alpha-linoleic
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1.6 g per day
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DRI women linoleic
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12 g per day
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DRI women alpha-linoleic
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1.1 g per day
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technically MUFA but can be found in any unsaturated fatty acid source that has undergone the food processing technique called partial hydrogenation-promote heart disease
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transfatty acids
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what is the function of phosolipids
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emulsifying agent
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how many calories per gram for phosolipids
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1 calories per gram
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DRI and AMDR for phosolipids
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none exists
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what is the most common phosolipid
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lecithin- in plant and animal foods
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how many calories per gram for sterols
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zero
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where are most sterols found
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animals
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source that comes from outside the body from intake of animal
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exogenous
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source that is made in liver from saturated fatty acids
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endogenous
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what is function of cholesterol
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to make bile, steroid hormones, vitamin D, myelin sheath
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DRI and AMDR for cholesterol
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none exists
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How many mg of cholesterol should we consume per day
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less than 300mg of cholesterol
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what elements are vitamins made of
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carbon, hydrogen and oxygen...some b-vit contain nitrogen
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how many calories per gram for vitamins
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0 calories per gram
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many vitamins function as
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coenzymes
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what is the function of vitamins
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play role in energy metabolism, build connective tissue, blood clotting, antioxidant activity, or sending hormone like messages to regulate cell behaviour
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what are the fat soluble vitamins
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A,D,E,and K
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what are the water soluble vitamins
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thiamin(B1), riboflavin(b2), B6,B12, and vitamin C, pantothenic acid, biotin, folic acid, and choline
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name the17 minerals listed in the book
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calciu,. magn, phosp, sodium, potassium, chloride, sulfur, iron, zinc, iodine, selenium, chromium, molybdenum, copper, cobalt, manganese, and fluoride
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how many calories per gram for minerals
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0 calories per gram
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what is the function of minerals
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used for structur, body-fluid regulation
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name the major minerals greater than 5 grams
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Ca, P, Mg, Na, Cl, K, and S
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name the trace minerals less than or equal to 5 grams
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Fe, Zn, I, selenium, chromium, molybdenum, copper, manganese, fluoride, and cobalt
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DRI for major minerals
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greater than 100mg
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DRI for trace minerals
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less than or equal to 100mg
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what is the function of water
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medium for metabolism and nutrient transport
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DRI for women for water
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2.7 liters
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DRI for men for water
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3.7 liters
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