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72 Cards in this Set
- Front
- Back
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what causes weight gain?
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consuming excess calories
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what is the only proven negative of carbohydrates?
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cause tooth decay (dental carries)
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what is the only animal source of carbs?
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dairy
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what are the simple sugars?
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monosaccharides, disaccharides
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what are the monosaccharides?
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glucose, fructose, galactose
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which monosaccharide is the simplest form found in all carbs?
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glucose
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what are all carbs broken down into for digestion?
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glucose
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what is fructose?
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sweet fruit sugar in all fruits and honey
not nutritious outside of fruit |
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what is galactose
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monosaccharide in breast milk, only found in combinations
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what are disaccharides?
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combination of monosaccharides
Maltose, sucrose (table) sugar, lactose (milk sugar) |
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what is maltose?
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sugar in alcohol
glucose + glucose |
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what is sucrose?
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table sugar
glucose + fructose 1 teaspoon = 16 calories |
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what is lactose?
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milk sugar
glucose + galactose only in dairy |
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what is lactose intolerance?
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illness that occurs when dairy products are consumed because of missing enzymes
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what are polysaccharides?
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many glucose
starch, fiber |
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what are starches?
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complex carbs, always plant products (vegetables, nuts, seeds, grain products)
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what is fiber?
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resistant to human digestive enzymes
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what is soluble fiber?
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dissolve in water, gets absorbed in large intestine
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what is insoluble fiber?
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wont be absorbed
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what is the recommended intake of fiber?
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11.5 grams/ 1000 calories
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what is the recommended intake of carbs?
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carbohydrates should be 60% of your daily caloric intake
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what do carbs do?
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energy source
protein sparer needed to breakdown fats |
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do fats mix with water?
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no
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what is the name of the fat layer under the skin?
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subcutaneous fat
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what are all the fats in the body and floating in the blood called?
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triglycerides
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what are monounsaturated fats?
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olive oil, canola oil, peanut oil
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what are polyunsaturated fats?
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corn, cottonseed, soybean, sunflower, safflower oil, ( contain omega-3)
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what are omega 3
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produces DHA and EPA (concentrated forms) - prevents heart disease
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what contains omega-3
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walnuts, flaxseed, fatty fish (tuna, salmon, herring, sardine)
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what are saturated fats?
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bad fats found in animal products, cashews, macadamea nuts, coconut oil, coconut milk and avocado
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what plant products contain saturated fats?
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coconut oil, coconut milk, avocado, macadamia nuts, cashews
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why are saturated fats bad?
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they are saturated with hydrogen which makes the cell membrane (composed of fat) stiffer and unhealthy
-can cause heart disease and high blood pressure |
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are saturated fats essential to the diet?
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no
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what is hydrogenation/ hydrogenated?
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hydrogen has been added
makes healthy oil unhealthy |
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what are trans fats?
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hydrogenated oils, man made
has properties of sat. fats, increases product shelf life |
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how does saturated fat affect the liver?
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it causes it to produce cholesterol
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what is cholesterol?
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fat like substance that is not a nutrient
-has 0 calores |
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where is cholesterol found?
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only in animal products
egg yolk, shrimp, lobster, shell fish, all animal products |
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what are the functions of dietary fat and body fat?
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energy source
insulation- subcutaneous layer cushion - internal organs absorbs- fat soluble vitamins |
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what are lipoproteins?
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cholesterol and triglycerides in bloodstream
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what are HDL's?
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High density lipoproteins ( good cholesterol)
-helps remove cholesterol from blood |
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what are LBL's?
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low density lipoproteins
clogs arteries lowered by not eating sat./trans. fats |
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what level of HDL is healthy?
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greater than 40 mg/dl
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what level of LDL is healthy?
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less than 100mg/dl
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what is the recommended intake for fats?
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20-30% of total daily calories
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what parts of the body are protein made?
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hormones, enzymes, immune system antibodies, skeleton matrix, nails, hair, organs, and muscles
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what does protein do?
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build and maintain muscles and organs
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do humans have a storage form of protein?
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no, it is eaten and used
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what is the only plant product with all essential amino acids?
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soy protein
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what type of protein is in all animal products?
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all animal products contain high quality protein
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what are isoflavones?
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component of soybeans that is similar to animal protein
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what flavor does soybean have?
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it takes the flavor of what it is cooked with
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what is soybean a good source of?
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it is high in fats ( essential fatty acids omega 3/6)
-good source of calcium and fiber |
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how many amino acids are there?
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20
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how many amino acids are essential?
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9
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how many amino acids are non-essential?
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11
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what is the difference between non-essential and essential amino acids?
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essential amino acids must be eaten because the body doesnt produce them
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what is insulin?
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composed of 48 amino acids, diabetics must inject it into their blood
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what is hemoglobin?
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part of red blood cell- carries oxygen
made of iron and protein |
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what is the normal sequence of hemoglobin?
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histadine-leucine-threonine-proline-glutamic acid- glutamic acid
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what is the sequence of sickle cell hemoglobin?
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the same as a regular cell except the second to last glutamic acid is a valine
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what is the negatives of sickle cell?
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they die faster than they are created
last less than 6 months and clog arteries causing pain |
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what are the functions of body proteins?
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form antibodies, repair and maintain cell, forms hormones and enzymes, prevent muscles from being broken down into glucose
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is protein used for energy?
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no
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what is the recommended daily allowance for protein?
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.8 grams/kg body weight/ day
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what usually cause food allergies?
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enzymes in food
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what is the difference between intolerance and allergy
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intolerance is a missing enzyme
allergy is an immune reaction, |
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how are severe allergic reactions handled?
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with epinephrine
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what are typical allergens?
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nuts(tree nuts), peanuts (legumes), wheat, milk, soy, seafood, shell fish
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what is celiac disease?
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allergic reaction to wheat gluten that affects the intestinal area
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what are some sources of wheat?
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rye, wheat, bread, barley
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is corn gluten free?
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yes
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