2. 1. Carbohydrate
2. Fat
3. Protein
4. Vitamins
5. Minerals
6. Water

3. 1. supply energy (4
calories per gram)
2. composed of carbon,
hydrogen, oxygen
3. reduce refined
carbohydrates (sugars)
in diet, while adding
more complex

4. - simple carbohydrate
– Monosaccharide - simple sugar
• Glucose (dextrose) - found in fruits and
vegetables; other sugars and starches break
down into it during digestion
• Fructose - fruit sugar

6. • Disaccharide - double sugar; breaks down
into simple sugars during digestion
– Lactose - milk sugar (found only in milk)
– Sucrose - table sugar

7. • - polysaccharide (many)
– Complex carbohydrate; breaks down to
simple sugars during digestion
• - most complex
– found in plants
– fiber or roughage in diet - does not
completely break down
– does not supply energy

10. • most concentrated form of food energy
(9 calories per gram)
• composed of carbon, hydrogen, and
oxygen
• slow down digestion so that you feel full
longer

11. – as much hydrogen as it can hold on its
carbon chain
– come from animal sources
– solids at room temperature
– restrict in diet
– avoid hydrogenated plant sources

13. – less hydrogen
– liquid at room temperature
– canola and olive oil
– best to consume
– even less hydrogen
– corn and soybean oil

15. 1. “Good fat”
2. Must be supplied by diet – cold-water fish,
salmon, sardines, tuna, canola oil – fish oil
supplements
3. Essential for normal growth, increase HDL,
reduce LDL, prevent blood clots, reduce
blood pressure, depression

16. 1. Trans fatty acids
2. Found in hydrogenated
products
3. Exposing unsaturated oils
to heat creates trans fats
4. May raise blood
cholesterol – LDL

17. Cholesterol- An alcohol,
not a fat
1. waxy, fat-like substance found in
most body tissue (particularly the
brain, nervous system, and blood)
2. during digestion, cholesterol helps
to break down fats so they can be
absorbed through the wall of the
small intestine

18. 1. foods that are high in
saturated fat are also
frequently high in
cholesterol
2. the body obtains a third of
its cholesterol from food
and makes the rest,
3. a high level of cholesterol,
over 200 mg, is associated
with heart disease

19. 1. The bloodstream
transports cholesterol
throughout the body by
lipoproteins.
1. LDL - low density
lipoproteins (bad)
2. HDL - high density
lipoproteins (good)

20. 1. Most numerous
cholesterol carrier in the
blood
2. Material that contributes most to
the build up of plaque on artery
walls
3. Decrease dietary intake to
decrease risk of heart disease

21. 1. Very important to
dietary health
2. Removes cholesterol from
the blood by carrying it to
the liver where it is
metabolized
3. High levels beneficial
4. Level > 35 is acceptable

22. 1. composed of carbon,
hydrogen, oxygen, nitrogen
(4 calories per gram)
2. build and repair body tissue
3. antibodies made of protein

23. 1. Composed of
2. essential - cannot be manufactured
by the body, so must be eaten as
food, and must be available at the
same time
3. non-essential (body manufactures
these, so they don't have to be
eaten)

24. 1. animal sources
2. contain all of the
essential amino acids

25. – plant sources
– contain only some of the essential
amino acids
– vegans rely on incomplete proteins
they get from peanut butter, legumes,
nuts, soybeans, tofu, etc.

26. Complementary Proteins

27. • regulate body processes (approximately
20 known at present)
• high biological activity, a little goes a
long way
• must be supplied by diet

28. • - stored in body fat; excessive
levels may be dangerous
• - must be eaten daily

29. - Retinol
1. source: dark green and
yellow vegetables contain
carotene, which is converted
by the body to retinol
2. important for healthy skin,
hair, mucous membranes
3. essential for good vision

30. 1. stored by the body for
relatively short periods of
time
2. an anti-oxidant, which means
that it prevents or inhibits
oxygen from combining with
other substances.

31. 1. Calciferol
2. source: sunlight (body manufactures
when skin is exposed - dark
complexions block ultraviolet rays
[UV-B,] so these individuals must get
vitamin D from food)
3. enriched milk
4. aids the use of calcium and phosphorus
5. deficiency in children - rickets (poor
bone growth); adults - osteoporosis -

32. • Found in almonds, corn oil, margarine,
whole-wheat flour, shellfish, turnip greens
• Anti-blood clotting agent (overdose thins
blood
• An antioxidant - counteracts signs of aging
• To get RDA you may need a supplement

33. • produced in the intestinal tract
• plays a role in the normal function of the
liver and in blood clotting
• helps prevent nosebleeds, bruising,
excessive bleeding from cuts or
scratches.

34. • - Many differing,
but similar vitamins.
• Sources - grains
• Deficiencies affect skin, hair,
nervous system

35. • Thiamin, B1 - deficiency is beriberi (alcoholics) - cream, butter,
eggs
• Riboflavin, B2 – damage to eyes, mouth, genitals – meat, cereal
grains
• Niacin, B3 – deficiency is pellagra – meat, milk
• Pantothenic Acid, B5
• Pyridoxal, B6
• Biotin
• Cobalamin, B12 – deficiency is pernicious anemia – liver, eggs,
milk
• Folate – folacin – deficiency is anemia/birth defects

36. •Ascorbic Acid
•Source Citrus Fruit
•Scurvy -
•Helps resist infection

37. • inorganic, neither plant or animal
• from the soil microscopic forms
(mineral crystals) dissolve in water, they
are first utilized by plants, which take
them up and incorporate them in
vegetable matter

38. – body's most abundant mineral, needed for
growth of bones and teeth
– found in milk and milk products (needs
vitamin D to work properly)
– deficiency: osteoporosis, rickets

39. – used in conjunction with calcium
– present in every cell
– found in high-protein foods

40. – works with potassium to help muscle activity
– aids in maintaining the body's proper water
balance – excreted in sweat
– excess is strongly linked to high blood pressure,
kidney damage, heart disease

41. – found in the body as chloride, combined with
sodium or potassium
– table salt
– helps regulate body's acid/alkali balance
– excess is excreted through sweating
– deficiency results in hair loss, poor muscle
contraction

42. • important for every body
function (fluid function,
maintaining regular heartbeat)
• deficiency: nerve disorders,
irregular heartbeat, overall
weakness, poor reflexes, dry
skin

43. •
– for carbohydrate and mineral
metabolism, muscle function, bone
growth
– utilization of glucose for energy
– deficiency may result in heart
disease, blood clots in the heart
and brain, muscle tremors

44. – proper functioning of the thyroid gland
– sources: saltwater fish, iodized salt
– deficiency may cause poor metabolism,
hardening of the arteries, sluggish mental
activity, heart palpitations, and nervousness,
goiter

45. – found in the body combined with protein
– sources: liver, sardines, oysters, brewer's yeast,
lentils, prunes
– important for the manufacture of hemoglobin
– deficiency: anemia (unusual fatigue, weakness,
headaches, pallor)

46. – found in bones and teeth (prevent decay)
– sources: fluoridated water, seafood, cheese, milk
– excess: affect the metabolism of vitamins and may
harm kidneys, liver, heart, and central nervous
system

47. • composes at least 60% of the body
• essential for life
• aids in the digestive process and carries
nutrients
• helps remove waste products
• controls body temperature

48. •Deficiency – Dehydration (increases heart
rate and body temperature)
•Better than sports drinks, unless the heat is
extreme or you are exercising continuously
for over 1 ½ hours (sports drinks have too
much sugar and salt)