Nutrion Recap

Question 1

What are vitamins and minerals

Answer 1

Essential nutrients that are necessary to keep you alive and healthy

Question 2

What is the recommendation for getting all of the vitamins and minerals you need

Answer 2

Eat a variety of Whole Foods

Question 3

What are phytochemicals

Answer 3

Chemicals in plants that are part of their natural defense system

Question 4

What role do phytochemicals have been keeping you healthy

Answer 4

They are believed to help prevent cancer, cardiovascular disease, diabetes, and other common disease

Question 5

What is the recommendation for phytochemicals

Answer 5

Eat a wide variety of whole plant foods

Question 6

What are calories

Answer 6

The energy we get from our food

Question 7

What three nutrients provide calories

Answer 7

Fats, proteins, carbohydrates

Question 8

The increase in overweight Americans over the last 40 years has followed the increased consumption of what category of foods in the US

Answer 8

Highly processed foods

Question 9

What percentage of our daily calories should come from fat

Answer 9

20 to 35%

Question 10

What food sources have higher amounts of saturated fats

Answer 10

Beef, pork, dairy, lamb, chicken, duck fat

Question 11

What foods have higher amount of mono unsaturated fats

Answer 11

Olives, peanuts, sesame seeds, avocado and oil is made from these foods, canola oil and safflower oil

Question 12

What foods have higher amounts of poly unsaturated fats

Answer 12

Fatty fish such as salmon, tuna and mackerel, pinenuts, pecans and walnuts

Question 13

What type of fats are considered healthy

Answer 13

Mono and polyunsaturated fat, consume no more than 10% total calories from saturated fats

Question 14

What percentage of your daily calories should come from carbohydrates

Answer 14

40 to 65%

Question 15

What are whole foods sources of simple carbohydrates

Answer 15

Fruits, dairy, honey

Question 16

What are whole foods sources of complex carbohydrates

Answer 16

Grains, legumes, vegetables

Question 17

What is fiber

Answer 17

Complex carb found in the whole plant foods

Question 18

What foods contain fiber

Answer 18

Whole plant foods: legumes, grains, vegetables, fruits, nuts and seeds

Question 19

What are the health benefits of consuming fiber

Answer 19

It helps prevent over eating, promotes digestive health, I hope study the rate of absorption of other nutrients

Question 20

How much fiber should you consume each day

Answer 20

At least 28 g per day

Question 21

What is role of protein

Answer 21

It provides the building blocks to produce and repair your skin, muscles, hair, blood cells and many other parts of your body

Question 22

What percentage of your calories should come from protein

Answer 22

10 to 35%

Question 23

What is the concern of having read me as a primary protein source

Answer 23

It comes packaged with saturated fat

Question 24

What is sodium

Answer 24

A mineral essential for human health, but too much can be bad for you

Question 25

What is the recommended daily intake of sodium

Answer 25

2300 mg or less

Question 26

What are some tips for lowering your sodium intake

Answer 26

Eat less highly processed foods, cook from scratch and eat more whole foods, use natural flavorings Culinary to technique to develop flavor

Question 27

What food groups are found in the healthy whole foods first categories

Answer 27

Fruits and vegetables, natural flavorings, whole grains, legumes and meet minimalism

Question 28

What are the advantages of using the healthy whole foods first approach to cooking healthy food

Answer 28

It is easy to follow, can be applied in any restaurant and you don’t need a science degree to understand it

Question 29

What are the disadvantages to using the healthy foods first approach

Answer 29

It is not as accurate as the science of nutrition and should not be used in a clinical environment like a hospital