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Flashcards in Healthy Food Choices Deck (55):
1

What are the health benefits of leafy green vegetables?

  • low in fat and calories
  • high in iron, calcium, and dietary fiber
  • high in vitamin B9 and phytochemicals

2

What is the healthiest type of grain?

quinoa

  • complete protein with all nine essential amino acids
  • very good source of lysine, which promotes tissue growth and repair
  • particularly high in manganese, magnesium, iron, copper, and phosphorus

3

According to the FDA, how much grain should you eat a day?

  • 5 oz. a day
  • 6-11 servings

4

Which nutrients are commonly found in grains?

  • vitamins B1, B3, B6, and E
  • protein
  • carbohydrates

5

Which are better for you, refined grains or whole grains?

whole grains

  • have more dietary fiber and nutrients
  • higher in potassium, selenium, and magnesium

6

What should you look for on a label to make sure it is a whole grain product?

  • look for "whole wheat," "wild rice," "whole oats,"and "whole-grain"
  • "multi-grain," "100% wheat," and "stone-ground" aren't always whole grain

7

Is brown rice or white rice better for you?

brown rice

  • considered a whole grain
  • color comes from the bran that acts as a shell and provides fiber and manganese

8

How should you choose grain products in terms of their % Daily Value (DV)?

  • higher % Daily Value (DV) for fiber is best
  • the higher % Daily Value (DV) for fiber means the product is more likely whole-grain

9

When can a food product be labeled a low sodium food?

when a serving contains less than 140 mgs

10

What are the health benefits of oatmeal?

  • fights heart disease
  • is a complex carbohydrate: provides more fiber, vitamins, and nutrients than simple carbohydrates

11

What are the health benefits of bran?

  • good source of dietary fiber and magnesium
  • high in carbohydrates

12

What are the health benefits of pasta?

  • very high in carbohydrates, which make pasta a great source of energy
  • source of some fiber and some protein, as well
  • promotes a healthy heart

13

What are the health benefits of barley?

  • contains 8 essential amino acids
  • helps to regulate blood sugar
  • good source of magnesium

14

According to the FDA, how many vegetables should you eat a day?

  • 2 1/2 cups
  • 3-5 servings

15

What are the health benefits of beans?

  • good source of iron and carbohydrates
  • high in vitamin B9

16

What are the health benefits of carrots?

  • high in beta-carotene
  • also contain dietary fiber, minerals, and antioxidants

17

What are the health benefits of spinach?

  • good source of calcium, iron, fiber, carotenoids, and folic acid
  • high in vitamin K and vitamin C

18

What are the health benefits of broccoli?

  • good source of fiber
  • high in vitamins A, B5, C, and K

19

What are the health benefits of kale?

  • high in vitamins C and K and beta-carotene
  • contains sulforaphane, a substance with anti-cancer and anti-diabetes properties

20

What are the health benefits of okra?

  • high in vitamin B2 and calcium

21

What are the health benefits of potatoes?

  • good source of potassium and carbohydrates

22

What are the health benefits of squash?

  • good source of riboflavin and potassium
  • high in vitamin C

23

What are the health benefits of corn?

  • high in fiber
  • contains vitamins A and C

24

What are the health benefits of cauliflower?

  • good source of fiber and folate
  • high in vitamin C

25

What are the health benefits of cucumbers?

  • high in vitamin C
  • high in caffeic acid, a substance with anti-cancer properties

26

What are the health benefits of lentils?

  • good source of iron and protein

27

What are the health benefits of green and red peppers?

  • high in vitamin C, beta-carotene, and thiamine
  • contain folic acid

28

According to the FDA, how much fruit should you eat daily?

  • 1 1/2 cups
  • 2-4 servings

29

Which nutrients are commonly found in fruit?

  • sugar
  • antioxidants
  • vitamin C

30

What are the health benefits of apples?

  • good source of antioxidants
  • high in dietary fiber
  • contain vitamin C

31

What are the health benefits of avocados?

  • good source of vitamin B5

32

What are the health benefits of grapes?

  • good source of antioxidants
  • fight heart disease

33

What are the health benefits of bananas?

  • high in potassium, dietary fiber, and vitamin B2
  • good source of natural sugar

34

What are the health benefits of oranges?

  • good source of calcium, vitamin C, potassium, and natural sugars
  • contain folic acid

35

What are the health benefits of plums?

  • good source of dietary fiber and antioxidants
  • high in vitamin C

36

Is it healthier to cook fruits and vegetables or to eat them raw?

healthier to eat them raw

  • they maintain the most nutrients in their raw state
  • water soluble nutrients are retained

37

According to the FDA, how much dairy should you consume in a day?

  • 2-3 cups
  • 2-3 servings

38

Which nutrients are found in dairy products?

  • vitamins A, B2, B1, and D
  • calcium
  • saturated fat

39

What are the health benefits of cheese?

  • high in vitamins A and D (but also in cholesterol and saturated fat)

40

What are the health benefits of eggs?

  • high in vitamins A and B12
  • good source of protein and omega-3 fatty acid
  • also a source of cholesterol

41

What is a good way to get the nutrients of dairy products without consuming dairy?

  • soy products
  • lactose free products

42

What are the health benefits of fish?

  • low in saturated fat
  • good source of omega-3 fatty acid
  • good source of vitamins A, B3, B12, and D

43

According to the FDA, how much meat should you eat a day?

  • 2-6 ounces
  • 2-3 servings

44

What are the health benefits of beef?

  • good source of protein and zinc (but also saturated fat and cholesterol)
  • high in vitamins B3 and B5

45

What are the health benefits of pork?

  • high in vitamins B1 and B5
  • source of protein (but also saturated fat and cholesterol)

46

What are the health benefits of poultry?

  • high in vitamins A and B3
  • source of iron and protein (but also saturated fat and cholesterol)

47

Is it safe to eat raw beef?

yes, but temperatures must be closely monitored

  • ensure beef is of superior quality
  • safest way to consume meat is cooking it thoroughly

48

What are good alternatives to eating meat?

nuts and grains that are very high in protein

49

What are the health benefits of nuts?

  • high in vitamins B6 and E
  • good source of monounsaturated fat and protein

50

What are the health benefits of almonds?

  • good source of calcium

51

What are the risks of eating fats?

  • high intake increases risk of over-consumption of calories
  • increases risk of obesity, heart disease, and diabetes

52

Which are better for you, lean meats or fatty meats?

lean meats are better

  • food labels with "90% lean" are ideal

53

How much fat, sugar, and oil should you consume each day?

as little as possible -- 3-7 teaspoons

54

What is the healthiest way to consume fats, sugars, and oils?

 unsalted nuts, olive oil, fish, and fruits

55

Is monounsaturated fat considered healthy?

Yes, in small, balanced amounts

  • found in nuts, avocados, fish, and olive oil