Breakfast and Grains Flashcards
What are the benefits of eating a nutritious breakfast?
- Breakfast builds brighter brains
- Breakfast promotes better behavior and mood.
- Breakfast helps control weight
What should you look for when selecting a nutritious cereal?
Whole grains; at least 3 g fiber, less than 6 g sugar and at least 3 g protein; no hydrogenated oils, artificial preservatives, artificial colors, or high fructose corn syrup
What does low fat mean?
3g or less of fat
What is the most important part of the nutrition facts?
the ingredient list
What are complex carbs?
slow, steady and even
How much of a childs diet should be carbohydrates?
50%
What does calorie free mean on a label?
Less than 5 calories
Low calorie?
40 calories or less
Light or lite?
1/3 fewer calories than original or 50% less fat
Fat free or sugar free?
Less than 0.5 g of fat or sugar
Low fat?
3g of fat or less
Reduced fat or reduced sugar?
At least 25% less fat or sugar
Cholesterol free
Less than 2 mg cholesterol and 2 g or less of saturated fat
Reduced cholesterol?
At least 25% less cholesterol and 2g or less saturated fat
What is a simple (sugar) carb?
Carb that the body can quickly convert into energy
What is starchy carb?
Complex carb with more complicated chemical structure. It takes longer for the body to digest
What is fiber?
A carb that the body cannot digest for energy. Promotes the growth of good bacteria, filling without being fattening, helps rid the body of cholesterol
What is a saturated fat?
A solid, hard fat at room temp. Not healthy
What is an unsaturated fat?
Healthy fats that are liquid at room temp
What is calcium?
An important mineral with a specific job to keep the body healthy (keeping bones healthy, blood pressure low and weight under control)
Sodium:
An important mineral the body needs to maintain water balance, keep blood pressure stable, and help muscles and nerves
Iron:
An important mineral that helps carry oxygen from our lungs to other parts of the body, helps muscles store and use oxygen, and plays a role in digestion.
How much fiber does a child need each day?
Their age plus 5g each day
What is insoluble fiber?
- helps food move easily through the intestines
- stringy stuff found in plant leaves, fruit peels, and tough coverings on outside of grains
What is soluble fiber?
- allows food to be absorbed by the intestines at a slow, steady rate.
- found in dried beans and peas, oat bran, and some fruit
Absorption:
How nutrients from digested food passes from your intestines into your blood
