Unit 4 (Nutrition) Flashcards
nutrition
the process by which the body takes in and uses food
calories
measure of the amount of energy a food provides
3500cal = how many pounds?
1lbs
what determines how many calories you need in a day
size, metabolism, how active
what percent of our calories should come from fat?
30%
1 gram of fat = how many calories?
9 cal.
saturated fats
bad fat mostly from beef, pork, eggs, cheese, and dairy products
trans fat
bad fat that is man made to extend shelf life like fried food, or packaged snacks
why is bad fat bad?
linked to cardiovascular disease and cancer, high level of cholesterol, clog arteries and restrict the supply of blood
unsaturated fats
good fat that comes from plants
what does unsaturated fats do?
lowers cholesterol, and protects against heart disease
monounsaturated fat
olive oil, almonds, peanuts, walnuts, and avocado
polyunsaturated fat
fish oils, corn oils, salmon, tuna, and walnuts
protein
rebuilds and repairs the body
what does protein do? And where does it come from?
important for growth & development, form parts of muscles, hair, skin & nails, in meat, fish, eggs, cheese, and milk
Protein is what percent of our calories?
10%
what percent of carbohydrates is our daily calorie intake?
60%
1g of carbo=?
4 cal
complex carbohydrates
long lasting energy, low in fat rich in vitamins and minerals
found in: pasta, breads, wheat, corn, and potatos
fiber
aids in proper digestion, prevents constipation
found in: vegetables, fruits, beans, pea, nuts, and grain
simple carbohydrates
quick energy, sugar honey and fruit,
sucrose
added sugar
( Americans consume about 120 lbs a year)
4 grams of sucrose=?
1 packet of sugar[
fat soluble( vit. A, D, E, K)
cant be used w/o fat, stored in the body, found in meats and oils
