1
Q
What are nutrients?
A
substances found in foods we need for body processes
2
Q
What 4 things do nutrients do?
A
- Regulate bodily functions
- Promote growth
- Repair body tissues
- Obtain energy
3
Q
What is metabolism?
A
chemical process by which body breaks down food for energy
4
Q
What are calories?
A
unit of energy released when nutrients are burned
5
Q
What are the 6 essential nutrients?
A
- Carbohydrates
- Fats
- Proteins
- Vitamins
- Minerals
- Water
6
Q
Define carbohydrates
A
main source of energy for the body; includes sugars, starches and fiber
7
Q
Define fats
A
lipids; helps the body store and use vitamins
8
Q
Define proteins
A
nutrient needed for growth; building, repairing and maintaining body tissues
9
Q
Define vitamins
A
chemicals essential in small amounts for normal metabolism; help the body use C/F/P.
10
Q
Define minerals
A
regulate chemical reactions in the body.
- Macro and trace minerals
- Absorbed by plants from rock, sand and soil through roots
11
Q
Water is the (most/least) essential nutrient; it is (useless/vital) to every bodily function
A
most; vital
12
Q
Daily Calorie Intake depends upon _______, ______, and _________ .
A
age, gender, activity level
13
Q
How many calories is in 1 pound?
A
3500
14
Q
What is the average 14 yr old male’s daily caloric intake?
A
1800-2000
15
Q
What is the average 14 yr old female’s daily caloric intake?
A
1600-1800
16
Q
Carbohydrates should be _______ % of daily calories
A
50-65
17
Q
How many calories per gram are in carbohydrates?
A
4
18
Q
Name some examples of foods containing complex carbs
A
breads, legumes, pasta, starchy vegetables
19
Q
Name some examples of foods with simple carbs
A
fruits, milk, vegetables; refined sugar products like cake and candy (these lack vitamins, minerals, and fiber)
20
Q
What percent of daily calories should come from simple sugars?
A
5-10%
21
Q
Simple sugars breakdown and metabolize ______ (slowly/quickly)
A
quickly
22
Q
Compared to simple carbs, complex carbs take _______ to digest and are _____
A
longer; full of vitamins and minerals
23
Q
Complex Carbohydrates are stored in _______
A
muscles
24
Q
Name the 2 types of complex carbs
A
Starches and fibers
25
Examples of starchy carbs
brown rice, baked and sweet potatoes, oatmeal, brown pasta and whole grains
26
Examples of fibrous carbs
asparagus, broccoli, cauliflower, onions, mushrooms, spinach and peppers; dark green leafy veggies
27
Whole grains contain entire grain _____: 1. ______ 2.______ 3._____
kernel; bran, germ, and endosperm
28
What are refined grains?
Grains that have been processed to remove bran and germ
29
What are the results of refining grains?
Shelf life increases, but removes fiber, iron, and other nutrients
30
What is fiber?
Part of grains and plant foods that cannot be digested
31
Examples of fiber foods
whole-grain products, wheat bran, cereals, fruit, veggies
32
Why is fiber important?
- Prevents constipation
- Helps control blood sugar levels
- Lowers blood cholesterol levels
33
How much fiber should you eat per day?
30-35 grams
34
What percent of daily calories should come from fats?
Less than 30%
35
How many cals/gram in fats?
9
36
Fats are necessary to _______ ______
absorb vitamins
37
Why are fatty acids needed?
growth, healthy skin, production of hormones
38
Cholesterol is naturally produced by our body in the _______
liver
39
Describe cholesterol
waxy, fat-like substance found in cells of all animals
40
What are the 2 types of cholesterol?
HDL and LDL
41
HDL transports cholesterol from ________ to _________
arteries; liver
42
HDL protects against _________ in arteries
blockages
43
LDL carries cholesterol through _________ to _____
bloodstream; cells
44
LDL ______ arteries
clogs
45
Unsaturated fats are _____ at room temp. and are found in ______ oils
liquid; plant
46
Monounsaturated fats ____ LDL and ____ or ______ HDL. List examples
lower; maintain; raise; olive oil, peanut oil, avocados, nuts, seeds
47
Polyunsaturated fats _____ LDL. List examples.
lower; vegetable oils, safflower oil, corn, soy, nuts, seeds
48
Saturated fats are _____ or _____-_____ at room temp.
solid; semi-solid
49
Saturated fats ______ LDL cholesterol
raise
50
Examples of saturated fats
cheese, yogurt, whole milk (many other animal products)
51
Trans fats alternative names
partially hydrogenated oils, shortening
52
Trans fats are _____ at room temp
solid
53
Why are trans fats used?
To give food longer shelf life
54
Trans fats ____ LDL and _____ HDL
raise; lowers
55
Examples of trans fats
frozen meals, fried foods, pancake mix, ground beef, puddings
56
What percent of daily caloric intake should be protein?
10-15%
57
How many calories per gram of protein?
4
58
T/F Protein is limited to animal sources
True
59
How many amino acids are there total? How many are essential? What does "essential" mean?
20 total; 9 essential, meaning body can't manufacture them
60
What are proteins used for?
- building, repairing, and maintaining all body tissues
- make hormones and components of immune system
- form parts of muscle, hair, skin, nails, connective tissues and glands
- used as energy source to supplement carbs and fats
61
Name complete protein sources
steak, poultry, milk, yogurt, fish, eggs, cheese
62
Name incomplete protein sources
legumes, nuts, seeds
63
T/F Combinations of incomplete sources of protein provide complete sources of protein
True
64
What are vitamins?
Organic substances derived from plants or animals
65
What are vitamin functions?
- regulate blood clotting
- strengthen immune system
- maintain healthy skin
- helps in releasing energy from C, F, P
66
Water soluble proteins pass into the _____ in digestion or disposed through ________
bloodstream; urination
67
What vitamins are water soluble? Name examples of foods with both
Vitamin B= bread, fish, fruits, veggies
| Vitamin C= citrus fruits, strawberries, kiwi, peppers, tomatoes
68
Fat soluble vitamins dissolve in body's _____ _______ and are ______ for later use
fat tissue; stored
69
Name examples of fat soluble vitamins and give examples
Vitamin A= orange/green veggies, orange fruits
Vitamin D= egg, salmon, tuna, fortified foods like milk, soy milk, oj
Vitamin E= veggie oils, nuts, avocados, whole grains
Vitamin K= kale, spinach, broccoli
70
Water soluble vitamins (are/are not) stored in the body and must be _____ daily
not; consumed
71
What type of vitamin is C? Name its functions
water soluble; collagen formation, aids in wound healing, strengthens immune system
72
What type of vitamin is B? Name its functions
water soluble; brain functions, RBC formation
73
What type of vitamin is A? Name its functions.
fat soluble; adjust to light, bone/tooth development
74
What type of vitamin is E? Name its functions
fat soluble; antioxidant, prevents damage to cell membrane
75
What type of vitamin is D? Name its functions
fat soluble; hardening of bones and teeth, absorption of calcium
76
What type of vitamin is K? Name its functions
fat soluble; normal blood clotting
77
Supplements (are/are not ) necessary if your diet is balanced and nutritious
are not
78
What does Vitamin C deficiency cause?
scurvy
79
What does Vitamin D deficiency cause?
rickets
80
What are symptoms of excess vitamin intake?
nausea, vomiting, diarrhea, rash
81
How much macro minerals should you consume per day?
100+ milligrams/day
82
Calcium is a ______; its functions =
mineral; builds bones and teeth, functions in muscle contractions and blood clotting; all cells need calcium
83
What does sodium do? What type of thing is it?
It regulates and maintains balance of fluids in body; it's a mineral
84
What are trace minerals?
needed in very small amounts
85
Name examples of trace minerals
iron, zinc
86
Iron is a component of ______ and carries _____ through the body
hemoglobin; oxygen
87
Low levels of iron cause_______
anemia
88
Name examples of food with iron in them
seafodd, green leafy veg, lean red meats, whole-grain bread
89
Zinc does what? Name examples
aids in functioning of immune system; aids in cell division and growth and breakdown of carbs; ex. beef, lamb, seafood, dark meat of chicken, nuts, whole grains, legumes
90
Sodium regulates ______ ______ in tissues
fluid balance
91
How many mg of sodium per day?
2300/day
92
What does high sodium intake cause?
hypertension
93
Examples of foods with sodium
beets, spinach, shrimp, artichokes, meat
94
Examples of calcium rich food
```
Milk and dairy
products,
broccoli,
green leafy
vegetables
```
95
Calcium helps prevent _____
osteoporosis
96
Phosphorous is a _______. It forms _____ and _______, and is needed by _______ _____ ___ ___ _____
mineral; bones and teeth; every cell in the body
97
Examples of food rich in phosphorous
found in most foods, best foods include: dairy products, meat, fish
98
Potassium is a ______. It helps with ____,_____, and ______ functions
mineral; heart, muscle, and nervous system
99
Phosphorous maintains ____ _____ in blood and tissue
fluid balance
100
Examples of food rich in potassium
broccoli, potatoes (skin), citrus fruits, dried fruits, legumes
101
Zinc promotes what? Name examples
normal growth, strong immunity, wound healing
102
Examples of food with zinc
beef, lamb, seafood, dark meat of chicken, nuts, whole grains, legumes
103
What does water do for the body?
Maintains/regulates normal body temp
Makes up basic part of blood
Cushions/lubricates spinal cord and joints
Helps to move oxygen, nutrients and remove waste
104
How many cups of water should you drink per day?
8
105
What is required info on nutrition labels?
serving size, # cals per serving, # servings in package, # cals from fat per serving, amount of diff. nutrients, % daily values for diff. nutrients
106
Which nutrients should you limit?
Total fat, cholesterol, sodium
107
_____ is low, ____ is high for % daily values
5% or less; 20% or more
108
How many g of sugar should you consume per day?
less than 40
109
For vitamins and minerals, aim for ____
100%
110
Aim for ____ grams of fiber
30+
111
What does "reduced" on a label mean?
contains at least 25% less of the specific nutrient compared to the usual product
112
What does "calorie free" mean?
contains less than 5 calories per serving
113
What does “Fat free & Sugar Free” mean?
contain less than .5 grams per serving
114
What does “Low Sodium” mean?
140 mg or less per serving
115
What are food additives? Give examples
Substances that are added to food products to cause desired changes & preserve foods; Ex: Monosodium glutamate, Sodium benzoate, Aspartame
116
The FDA does what about food additives?
FDA regulates food additives and maintains a list of those proven to be safe.
117
What does "enriched" mean?
nutrients are added back that may have been lost during processing
118
What does "fortified" mean?
nutrients are added to a food that aren’t naturally there
119
How many cups of fruit are recommended per day by gender?
Girls: 1.5 cups/day
Boys: 2 cups/day
120
What are the benefits of fruit?
High in potassium, fiber, vitamin C and folate
Reduce risk of heart disease and stroke
High fiber = lower risk of heart disease, obesity and type 2 diabetes
121
Subgroups of veggies?
Dark green, Starchy, Red and Orange, Beans and peas & Other
122
How many cups of veggies are recommended per day by gender?
Girls: 2.5 cups/day
Boys: 3 cups/day
123
What are the benefits of veggies?
Low in fat and calories
Cholesterol free
124
This fraction of grains should be whole-grain:
1/2
125
How much grains are recommended per day by gender?
Girls: 3-6 ounces
Boys: 4-8 ounces
126
What are the benefits of whole grains?
Whole grains may reduce risk of heart disease
High in fiber may reduce constipation and help with weight management
127
How much protein is recommended per day by gender?
Girls: 5 ounces
Boys: 6.5 ounces
Aim for 8 ounces of seafood per week
128
What are the benefits of protein?
Good sources of B vitamins, Vitamin E, iron, zinc and magnesium
Seafood: contains omega-3 fatty acids which can help decrease risk of heart disease
129
What should good dairy foods do?
Foods that retain calcium intake
130
How many cups of dairy food should you eat per day by gender?
Both= 3 cups
131
What are the benefits of dairy?
Reduce risk of Osteoporosis
Good source of calcium, potassium, vitamin D and protein
Reduce risk of cardiovascular disease, type 2 diabetes and lowers blood pressure
132
Lactose Intolerant?
Aim to consume calcium-fortified juices, cereals, almond milk
Canned fish, collard greens, kale
133
How much oil per day by gender?
Girls: 5 teaspoons
Boys: 6 teaspoons
134
Oil facts: contains ____ cals per teaspoon
120; Main source of monounsaturated and polyunsaturated fat;
Major source of vitamin E
Health
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