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Food & Nurtition > Nutrients > Flashcards

Flashcards in Nutrients Deck (25):
1

What foods are high in carbs?

Whole grain: bread, pasta, crackers, tortillas, oatmeal.

2

What foods are high in minerals?

Fruits, vegetables, animals, whole grains

3

What are the 7 major minerals?

Magnesium, sodium, sulphur, chloride, calcium, phosphorus, potassium

4

What are the 10 trace minerals?

Iron, molybdenum, manganese, copper, iodine, chromium, fluoride, selenium, zinc, cobalt

5

What vitamins are water soluble?

Bs and C

6

What foods are high in water?

Dark vegetables, animals, fruit, milk.

7

What are the signs of dehydration?

Thirst, headaches, low energy, forgetfulness, dark yellow pee, constipation

8

If you are hungry in the middle of the day, do what?

Drink water

9

How much water do we need daily?

8 to 10 cups

10

How much of our body is made up of water? And why is there a range?

50 to 70 % some days we drink/lose more than others. No two people are the same.

11

How many minerals people need depends on what?

Sex, age, state of health, body composition

12

Name and describe the two types of minerals

Trace: less than 100 g
Macro: more than 100g

13

Name and describe the two different kinds of carbohydrates

Simple: gives us short term energy, sugars (natural is best), fruits and vegetables, easy to break down
Complex: gives us long term energy, starches, grains, whole wheat foods

14

What are carbohydrates?

Our main source of energy, our bodies use it to move.

15

How can foods lose vitamins?

heat, too much air or light exposure, micro-organisms in dirt, poor packaging, moisture.

16

Which vitamins are fat soluble?

ADEK

17

Describe the two categories of vitamins.

Fat soluble: needed every couple of days, too much can be toxic, stored in the body
Water soluble: need everyday, what is not needed leaves the body, vitamin b's and c

18

What are complimentary proteins, give examples.

Two incomplete proteins or incomplete and complete put together. Ex. PB and crackers

19

What are essential proteins?

Made by the body, 11 AAs

20

What are the two different types of non-essential proteins, what do they come from, and how many amino acids do they have?

Complete proteins: all 9 AAs, animal products
Incomplete proteins: less than 9 AAs, plant sourced

21

What do proteins do?

Help build, repair and maintain body tissue

22

Which type of fat is solid at room temperature?

Saturated

23

What types of food provide you with each type of fat?

Trans-processed, saturated-animal and coconut sources, unsaturated-oils

24

List the types of fats and explain if they are good for you or not

Unsaturated fat ✅, saturated 👌, trans ❌

25

List the nutrients and give their number of calories

Water, vitamins, minerals, carbs, proteins, fats