Flashcards in Breakfast Unit Deck (79)
What is water often called?
The forgotten nutrient
What is the role of water in the body?
● Water is vital to chemical reactions in the body
● Maintains body temperature with perspiration
● Aids in the elimination of waste products
What is the daily requirement of water?
● 2 litres/day (roughly equals to 8 cups)
● Increases during strenuous activity
What are the sources of water?
● Tap water and bottled water
● Food such as juices, milk, soup, fruits and vegetables
When are you suppose to drink sport drinks?
● Consume after 90 minutes of intensive activity
● To replace minerals (salt, potassium) lost
What % of watermelon is water?
What % of lettuce is water?
What % of grapefruit is water?
What % of yogurt is water?
What are the causes of dehydration?
● Foods that act as diuretics -- caffeine, alcohol, tea, sweetened drinks, soda
What are the symptoms of dehydration?
● Feeling dizzy and light-headed
● Dry or sticky mouth
● Less and darker urine
● Lack of energy
● Serious complications
What is fiber?
Fiber refers to carbohydrates that cannot be digested
What sources can we get fiber from?
It if found in the plants we eat for food (fruit, vegetbales, grains, and legumes)
What is the difference between soluble and insoluble fiber?
● Soluble fiber partially dissolves in water and has been shown to lower chloesterol
● Insoluble fiber does not dissolve in water and helps with constipation
● Both are important in a healthy diet
What are 5 healthy benefits provided when fiber is eaten regularly?
1. Lowers blood cholesterol
2. Prevents diabetes
3. Prevents heart disease
4. Slows the absorption of sugar (when combined with carbohydrates) and regulates insulin response
5. Discourages overeating -- makes us feel full
Why does Ms. Elliott calls fiber the toilet brush for your intestines?
Fiber has no calories and helps move food through the digestive system, promoting healthy bowel function and preventing constipation
What is the major source of energy for the body?
The major source of energy is simple sugar, which came from carbohydrates
What are good sources of protein?
●legumes (black beans/lentils)
What does protein do?
●builds up, maintains, and replaces tissues in your body.
What are amino acids?
●amino acids are the most basic form of proteins.
●proteins are broken down into amino acids, and then these amino acids are reused to make the proteins your body requires to maintain muscles, bones, blood, body organs, etc.
How many amino acids are essential?
●there are 22 amino acids in which are very important to human health, but 13 of these are made by our bodies.
●therefore, there are 9 amino acids: those in which must be obtained by eating protein-rich foods.
What are the types of protein?
●complete - meat and milk
○contains all 9 animo acids
●incomplete - vegetables
○lacks one or more of the essential amino acids
●vegetarians/vegans can still get all essential amino acids by consuming a wide variety of vegetables
How much protein do you need?
●kids need 0.5g of protein per pound
●adults need ~60g daily
What are the two types of carbohydrates?
Simple carbohydrates, complex carbohydrates
What are simple carbohydrates also called and what are four examples of foods in which they are found?
● Simple carbohydrates are also called simple sugars
● Four examples of foods are refined sugars, fruit, milk and lollipop
What are complex carbohydrates also called and what are four examples of foods in which they are found?
● Complex carbohydrates are also called starches
● Four examples of foods are bread, crakers, pasta and rice
Why is eating complex carbohydrates (such as unrefiend grains) a better option nutritionally?
● Unrefined grains contain vitamins/minerals that are lost when refine grains are processed
● Complex carbohydrates are also rich in fiber which helps your digestive system work well and makes you feel fuller
How does your body break down carbohydrates?
1. Carbohydrates are broken down into simple sugars which enter our bloodstream
2. The rise in sugar level signals the pancreas to release insulin, a hormone that is required to move sugar from the bloodstream to the cells
3. In the cells, the usgar is converted into energy
What is the difference in your body's response when you eat simple sugar compraed to whole grain food?
● Simple sugars are processed faster by your body than whole grain foods, causing you to be hungry agian faster
● Whole grain foods kep you energized for longer periods of time