Nutrition Flashcards
(35 cards)
Servings of dairy per day
2-3
Amount of meat/poultry/fish per day
< 6oz
Servings of bread/cereal/pasta per day
6-11
Servings of fruit per day
2-4
Servings of vegetables per day
3-5
Amount of fats/oils per day
6-8 teaspoons
Needed nutrients
fats, carbohydrates, proteins, vitamins, minerals, water
What is a calorie
Unit used to measure the amount of energy in food
What is the function of energy
Used to do work, maintain body functions, growth and repair
What is a simple carbohydrate
Sugars like candy, mainly artificial
What is a complex carbohydrate
Starches such as grains and vegetables
How many calories does a gram of carbohydrates have
4
What percentage of your diet should be carbohydrates?
55-60%
What can be classified as a high-fat food
Any food that lists “fat calories” as more than 30% of the total calories per serving
How long does it take carbohydrates to digest?
1-2 hours
What is something only proteins do?
make new cells and rebuild tissue
How many calories are in a gram of protein?
4
What percentage of your diet should be protein?
12-15%
How long does protein take to digest
2-3 hours
How many calories does it take to build 1 pound of lean body tissue
2500
what are proteins made up of
building blocks of amino acids
how many calories are in one gram of fat
9
what percentage of your diet should be fat
25%, less than 10% saturated
how long does it take for fat to digest
4-5 hours
