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60 Cards in this Set
- Front
- Back
Define RDA
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Recommended Dietary Allowance
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Define AI
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Adequate Intakes
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Define UL
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Upper Limit--tolerable upper intake levels
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What are the 3 broad dietary guidelines for Americans?
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1-aim for fitness
2-build a healthy base 3-Choose sensibly |
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Explain the dietary guideline, "aim for fitness"
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maintain a healthy weight and be physically active each day.
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Explain the dietary guideline, "Build a healthy base"
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let the food guide pyramid guide your choices and eat more whole grains, fruits, and vegetables.
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Explain the dietary guideline, "choose sensibly"
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choose foods low in sat. fat and cholesterol, and moderate in overall fat. Choose drinks low in sugar, prepare foods with little sodium, and drink alcohol in moderation.
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Define Discretionary calories
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what you can eat beyond the food guide pyramid recommendations
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How many serving of grains should have per day and how many should be whole grains?
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6 oz./6 servings. half should be whole grains
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How many servings of fruits should the avg. person have per day?
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4
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How many servings of vegetables should the avg. person have per day?
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5
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How many servings of meat/beans should the avg. person have per day?
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5.5 oz
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How many servings of dairy/milk should the avg. person have per day?
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3 cups/servings
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What are some good food sources of antioxidants?
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berries, nuts, dark chocolate
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What are phytochemicals?
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plant chemicals responsible for color, flavor, and protection for body
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How do antioxidants help the body?
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they prevent oxidation reactions in the body and protect from cell damage
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Where can phytochemicals be found?
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fruits, vegetables, and spices
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Define Enriched
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a food that has been stripped of nutrients, then enriched with more nutrients
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Define Fortified foods
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foods that have a nutrient added that doesn't naturally have in them
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If a food item is "low calorie" then how many calories does it have?
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40 or fewer per serving
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If a food is "reduced calorie" then how many calories does it have?
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25% fewer than regular
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If a food is "calorie free" then how many calories are allowed to be in it?
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less than 5
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If a food is "fat free" then how many grams of fat are in it per serving?
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0.5g or less
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If a food is "low fat" then how much fat is in it?
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3g or less
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If a food is "reduced fat" then how much fat is in the food?
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25% less fat than it had originally
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If a food is "high in fiber" then how much fiber is in it per serving?
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5g or more
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If a food is a "good source" of fiber then how much fiber is in it?
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2.5g or greater
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If a food is a "good source" of something, what does that mean?
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10-19% of the daily recommendation of that nutrient
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If a food is "high in" of something, what does that mean?
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20% or more of the daily value
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What does "light" mean in relation to fat and calories?
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1/3 fewer calories than it's original food OR half the fat of the regular form of the food
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Define Absorption
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The passing of nutrients from the GI tract to the body
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Define Digestion
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converting food from food to nutrients that the body can use
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Which enzyme is used in the mouth when chewing?
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amylase
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Which sphincter is between the esophagus and the stomach?
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cardiac sphincter
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which acid is found in the stomach?
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HCl
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Which protein-digesting enzyme is found in the stomach?
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pepsin
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Name the 3 sections of the small intestine
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1. duodenum
2. jejunum 3. ileum |
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Which enzymes in the lg. intestine aid in carbohydrate digestion?
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1. amylase
2. sucrase 3. lactase |
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Which enzymes in the lg. intestine aid in protein digestion?
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1. trypsin
2. pepsin |
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which enzyme in the lg. intestine aids in fat digestion?
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lipase
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What percentage of your calories should come from carbs?
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55%
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What percentage of your calories should come from protein?
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15%
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What percentage of your calories should com from fat?
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30%
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What are the 3 leading causes of death?
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1. heart disease
2. cancer 3. stroke |
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Where is amylase found?
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In the pancreas and he mouth
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Where is sucrase found and what does it digest?
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the small intestine and carbohydrates/starches
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What is the main function of the duodenum?
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to digest
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What is the main function of the jejunum?
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to absorb
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What is the main function of the ileum?
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to connect the small intestine to the colon
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What is the valve called that's between the small and large intestine?
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ileocecal valve
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What are the 2 main functions of the large intestine?
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1. to reabsorb some of the water
2. to digest with bacteria and excrete toxins, fiber, and waste |
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What nutrient does trypsin digest?
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protein
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What nutrient does pepsin digest?
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protein
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Where is trypsin found?
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pancreas
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Where is pepsin found?
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In the stomach
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Where is lipase found?
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Small intestine and pancreas
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Define absorption
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taking the nutrients from the GI tract to your body
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Define Digestion
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converting food you eat to the nutrients of that food
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what's the significance of mucus in the stomach?
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protects the lining of the stomach from the HCl
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What and where is intrinsic factor?
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substance required for B12 digestion in the stomach
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