hkr final
Terms
undefined, object
copy deck
- nutrition
- the science that studies the relationship of foods to optimal health and performance
- nutrients
- substances found in foods that provide energy, regulate metabolism, and help with growth and repair of body tissues; necessary for good health
- micronutrients
- nutrients in food, such as vitamins and minerals that regulate functions of the cells
- carbohydrates
- compounds containing carbon, hydrogen and oxygen; major source of energy for the human body; key energy source for muscular contraction
- glucose
- simple sugar; can be used by the body in its natural form
- calorie
- the amount of heat necessary to raise the temp of one g of water one degree cel. used to measure energy value of food and cost of phys activity
- glycogen
- form in which glucose is stored in the body; stored in liver and skeletal muscles
- fructose
- fruit sugar; a naturally occurring sugar found in fruits and honey
- galactose
- a simple sugar found in breast milk of humans and other mammals
- lactose
- milk sugar; simple sugar found in milk products; composed of galactose and glucose
- maltose
- malt sugar; simple sugar found in grain products; composed of two glucose molecules linked together
- sucrose
- table sugar; composed of glucose and fructose
- complex carbohydrates
- carbs formed by three or more simple sugar molecules lined together; aka polysaccharides
- simple carbohydrates
- formed by simple or double sugar units with little nutrient value; divided into monosaccharides and disaccharides
- monosaccharides
- the simplest form of carbohydrate (sugars) formed by 5 or 6 carbon skeletons. the three most common are glucose, fructose and galactose
- disaccharides
- simple carbohydrates formed by 2 monosaccharide units linked together, one of which is glucose. the major disaccharides are sucrose (table sugar), lactose (milk sugar) and maltose
- starches
- long chains of sugars commonly found in whole grain foods; stored in the body as glycogen
- fiber
- a complex carbohydrate in plant foods that cannot be digested by the human body but is essential in the digestion process
- fats
- compounds made by a combination of triglycerides; efficient form of energy storage
- trans fatty acids
- solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life
- omega 3 fatty acids
- polyunsaturated fatty acids found primarily in cold water seafood; thought to be effective in lowering blood cholesterol and triglycerides
- triglycerides
- form of fat that is broken down and used to produce energy
- fatty acids
- basic structural unit of triglycerides
- unsaturated fatty acids
- obtained primarily from plant sources, liquid at room temperature
- saturated fatty acid
- obtained primarily from animal sources, solid at room temp
- lipoproteins
- combinations of protein, triglycerides and cholesterol in the blood
- cholesterol
- a type of derived fat in the body necessary for hormone and cell synthesis
- amino acids
- chemical structures that are the building blocks of protein. there are 20 that are needed by the body for proper function
- essential amino acids
- these are amino acids that the body cannot make on its own and must obtain from the diet. there are 9 in total
- non essential amino acids
- amino acids that the body can synthesize on its own; does not need to get from dietary sources
- complete proteins
- contain all essential amino acids, found only in animal based foods.
- incomplete proteins
- do not contain all essential amino acids; found in vegetable sources
- vitamins
- organic substances essential for normal metabolism, growth and development of the body
- minerals
- inorganic elements found in the body and in food, essential for normal body functions
- antioxidants
- compounds such as vitamin C, E, beta carotene and selenium that prevent oxygen from combining with other substances to which it may cause damage
- organic
- foods that are grown without pesticides
- overweight
- an excess amount of weight against a given standard such as height or recommended body fat percentage
- obesity
- a chronic disease characterized by an excessively high amount of body fat in relation to lean body mass
- basal metabolic rate
- the lowest level of oxygen consumption necessary to sustain life
- spot reducing
- a false theory that claims that exercising a specific body part will result in significant fat reduction in that area
- cellulite
- term frequently used in reference to fat deposits that \'bulge out\' . these deposits are nothing but enlarged fat cells from excessive accumulation of body fat.
- energy balancing equation
- a principle holding that, as long as caloric input equals caloric output, the person will not gain or lose weight
- macronutrients
- carbs, fat and protein
- fat
-
main source of energy storage in the body - 9 cals/ g.
energy storage, cell function, padding/insulation for organs, supply essential fatty acids, carry fat soluble vitamins such as A D E K
consists of a glycerol molecule and fatty acids (mono, di, or tri glycerides)
- protein
-
main substance used to build and repair tissue such as muscle,blood, organs, skin, hair, nails, bones, 4 cals/ g.
called polypeptides and composed of many amino acids
vegetable sources tend to be incomplete : vegetarians should make sure they are getting all their protein .
avg ppl need 1g/kg bodyweight, athletes need 1-1.6 - guidelines for a healthy diet
-
eat a variety of foods
avoid too much fat, saturated fat and cholesterol
eat adequate fiber and complex carbs
avoid too much sugar and sodium
maintain adequate calcium intake
maintain recommended body weight
drink in moderation
be physically active each day - canada food guide
- 5-12 grains per day, 5-10 veggies and fruit, 2-4 milk products, 2-3 meat and alternatives
- negative caloric balance
- expending more calories than consuming -> eventual weight loss.
- total daily energy expenditure
- result of the body\'s resting metabolic rate, exercise metabolic rate and thermic effect of food.
- establishing a successful weight loss program
-
diet should be permanent lifestyle change involving healthy food choices as opposed to a temporary quick fix for excess weight. dieting alone -> lean body mass decrease, therefore exercise should be used in combination with proper diet to achieve healthy weight loss. 4-6 smaller meals
activity you enjoy, remove junk food from da house
less fat, differentiate hunger from appetite, cut out unnecessary items
avoid social binges - myths weight loss
-
diet pills work
spot reduction can occur
eating before bedtime makes u fatter
cellulite is a special type of fat
fat dissolving creams are effective
- anorexia nervosa
-
eating disorder - self imposed starvation to lose and maintain very low body weight. women more prone. fear weight gain, obsessive behaviours and deny their condition, preoccupied with food, meal planning and grocery shopping and have unusual eating habits.
refusal to maintain a body weight oer minimal normal weight
intense fear of gaining weight/becoming fat even tho underweight
amenorrhea (absence of menstrual cycle)
requires professional help almost always. - bulimia nervosa
-
more prevalent than anorexia. characterized by binge eating and purging to attempt to lose and maintain low body weight. tend to be healthy looking ppl, well educated and near recommended body weight. enjoy food and socialize around it but emotionally insecure, rely on others and lack self confidence and self esteem.
binge eating and purging at least twice a week for 3 months
realize their behaviour and are oft shameful about it.
can lead to slow heart rate, low BP, osteoporosis, muscle loss and weakness, dehydration, irregular bowel movements, constipation