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Food Safe > Breakfast Unit > Flashcards

Breakfast Unit Flashcards

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1
Q

What is water often called?

A

The forgotten nutrient

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2
Q

What is the role of water in the body?

A

● Water is vital to chemical reactions in the body
● Maintains body temperature with perspiration
● Aids in the elimination of waste products

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3
Q

What is the daily requirement of water?

A

● 2 litres/day (roughly equals to 8 cups)

● Increases during strenuous activity

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4
Q

What are the sources of water?

A

● Tap water and bottled water

● Food such as juices, milk, soup, fruits and vegetables

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5
Q

When are you suppose to drink sport drinks?

A

● Consume after 90 minutes of intensive activity

● To replace minerals (salt, potassium) lost

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6
Q

What % of watermelon is water?

A

92%

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7
Q

What % of lettuce is water?

A

95%

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8
Q

What % of grapefruit is water?

A

91%

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9
Q

What % of yogurt is water?

A

75%

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10
Q

What are the causes of dehydration?

A 
● Vomiting
● Diarrhea
● Activity
● Temperature
● Foods that act as diuretics -- caffeine, alcohol, tea, sweetened drinks, soda
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11
Q

What are the symptoms of dehydration?

A 
● Feeling dizzy and light-headed
● Dry or sticky mouth
● Less and darker urine
● Lack of energy
● Serious complications
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12
Q

What is fiber?

A

Fiber refers to carbohydrates that cannot be digested

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13
Q

What sources can we get fiber from?

A

It if found in the plants we eat for food (fruit, vegetbales, grains, and legumes)

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14
Q

What is the difference between soluble and insoluble fiber?

A

● Soluble fiber partially dissolves in water and has been shown to lower chloesterol
● Insoluble fiber does not dissolve in water and helps with constipation
● Both are important in a healthy diet

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15
Q

What are 5 healthy benefits provided when fiber is eaten regularly?

A
  1. Lowers blood cholesterol
  2. Prevents diabetes
  3. Prevents heart disease
  4. Slows the absorption of sugar (when combined with carbohydrates) and regulates insulin response
  5. Discourages overeating – makes us feel full
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16
Q

Why does Ms. Elliott calls fiber the toilet brush for your intestines?

A

Fiber has no calories and helps move food through the digestive system, promoting healthy bowel function and preventing constipation

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17
Q

What is the major source of energy for the body?

A

The major source of energy is simple sugar, which came from carbohydrates

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18
Q

What are good sources of protein?

A 
●beef
●poultry
●fish
●eggs
●dairy products
●nuts
●seeds
●legumes (black beans/lentils)
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19
Q

What does protein do?

A

●builds up, maintains, and replaces tissues in your body.
●muscles
●organs
●immune system

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20
Q

What are amino acids?

A

●amino acids are the most basic form of proteins.
●proteins are broken down into amino acids, and then these amino acids are reused to make the proteins your body requires to maintain muscles, bones, blood, body organs, etc.

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21
Q

How many amino acids are essential?

A

●there are 22 amino acids in which are very important to human health, but 13 of these are made by our bodies.
●therefore, there are 9 amino acids: those in which must be obtained by eating protein-rich foods.

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22
Q

What are the types of protein?

A

●complete - meat and milk
○contains all 9 animo acids
●incomplete - vegetables
○lacks one or more of the essential amino acids
●vegetarians/vegans can still get all essential amino acids by consuming a wide variety of vegetables

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23
Q

How much protein do you need?

A

●kids need 0.5g of protein per pound

●adults need ~60g daily

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24
Q

What are the two types of carbohydrates?

A

Simple carbohydrates, complex carbohydrates

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25
Q

What are simple carbohydrates also called and what are four examples of foods in which they are found?

A

● Simple carbohydrates are also called simple sugars

● Four examples of foods are refined sugars, fruit, milk and lollipop

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26
Q

What are complex carbohydrates also called and what are four examples of foods in which they are found?

A

● Complex carbohydrates are also called starches

● Four examples of foods are bread, crakers, pasta and rice

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27
Q

Why is eating complex carbohydrates (such as unrefiend grains) a better option nutritionally?

A

● Unrefined grains contain vitamins/minerals that are lost when refine grains are processed
● Complex carbohydrates are also rich in fiber which helps your digestive system work well and makes you feel fuller

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28
Q

How does your body break down carbohydrates?

A
  1. Carbohydrates are broken down into simple sugars which enter our bloodstream
  2. The rise in sugar level signals the pancreas to release insulin, a hormone that is required to move sugar from the bloodstream to the cells
  3. In the cells, the usgar is converted into energy
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29
Q

What is the difference in your body’s response when you eat simple sugar compraed to whole grain food?

A

● Simple sugars are processed faster by your body than whole grain foods, causing you to be hungry agian faster
● Whole grain foods kep you energized for longer periods of time

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30
Q

What health problems are associated with eating too much simple sugar?

A

● Diabetes

● Heart disease

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31
Q

What is the science of nutrition?

A

●study about how the body functions and what nourishment it needs for maximum performance and health.
●initially began as a study of deficeincy disease such as scurvy, rickets, pellagra, and beri beri.
●main focus today is on conditions that are the result of overindulgence in rich, processed foods such as obesity, heart disease, and cancer
●good food choices will help you to be healthy and energic and get the most out of life.

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32
Q

What are the nutrients?

A 
●carbohydrates
●protein
●fat
●vitamins
●minerals
●water
●fibre
33
Q

Are nutrients interchangeable?

A

No

34
Q

What nutrients provide calories?

A

Carbohydrates, protein and fat

35
Q

What are calories?

A

Measure of energy

36
Q

What nutrients do NOT provide calories?

A

Vitamins, minerals, water and fiber

37
Q

What nutrients are needed in very small amounts?

A

vitamins and minerals

38
Q

What are the negative effects of skipping breakfast?

A

●insufficient energy for morning activities
●delayed reactions, restlessness, lack of concentration, fatigue, irritability
●under weight; suspectible to infections (colds)
●overweight; due to increased hunger, you may eat more for lunch and snacks (usually empty calorie food)
●less able to learn at school
●get less iron in their diets

39
Q

What are some reasons why people skip breakfast?

A

●sleep too late/not enough time
●want to lose weight/stay thin
●not hungry in the morning
●don’t like ‘breakfast’ foods

40
Q

What should you eat for breakfast?

A 
You should eat a variety of foods including:
●grains (breads and cereals)
●protein (meats, beans, and nuts)
●fruits/vegetables
●milk, cheese, yogurt
41
Q

What are some quick breakfasts that you can eat if you do not have time in the mornings?

A

●single servings of whole-grain, low-sugar cereal
●yogurt
●fresh fruit
●whole-grain muffin
●trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal

42
Q

What are the positive effects of eating breakfast?

A

●do better in school
●more likely to participate in physical activities
●tend to eat healthier overall
(●avoid the consequences of skipping breakfast)

43
Q

What is another name for fat?

A

Lipid

44
Q

What does fat do in the body?

A

It builds nerve tissue and hormones

45
Q

What happens to the fat the person does not use immediately?

A

It is stored by the body in fat cells

46
Q

What is a calorie?

A

A calorie is a unit of energy that measures how much energy food provides

47
Q

What does fat free mean?

A

Fat free means that it contains no more than 0.5 grams of fat per serving

48
Q

What does low fat food mean?

A

Low fat food means that it contains 3 grams of fat or less per serving

49
Q

What does “lite” mean?

A

“Lite” means that it must contain 50% less fat or one third fewer calories per serving than regular version of the food

50
Q

What does reduced fat mean?

A

Reduced fat means that it must contain 25% less fat per serving than regular version of the food

51
Q

How many calories does each gram of carbohydrates give?

A

4

52
Q

How many calories does each gram of protein give?

A

4

53
Q

How many calories does each gram of fat give?

A

9

54
Q

What form is saturated fat at room temperature?

A

Solid

55
Q

What form is trans fat at room temperature?

A

Solid

56
Q

What form is polyunsaturated fat at form temperature?

A

Liquid

57
Q

What form is monosaturated fat at form temperature?

A

Liquid

58
Q

What are the sources for saturated fat?

A 
●animal products
○whole dairy
○meat products
●tropical palm oils
○palm kernel oil
○coconut oil
59
Q

What are the sources for trans fat?

A 
●animal products
○whole dairy
○meat products
●baked goods
○cookies
○crackers
●fried foods
○french fries
○doughnuts
60
Q

What are the sources for polyunsaturated fat?

A

●soybean
●corn
●sesame/sunflower oils
●fish/fish oils

61
Q

What are the sources for monounsaturated fat?

A

●olives/olive oil
●canola oil
●most nuts + their oils
●avocados

62
Q

What risk does saturated and trans fat give?

A

Heart disease

63
Q

Which type of fat should be consumed if possible?

A

Unsaturated fats

64
Q

What are the two types of unsaturated fat?

A

Polyunsaturated and monounsaturated

65
Q

What is fat necessary for?

A

Development and the absoption of vitamins

66
Q

Where is cholesterol found?

A

● Liver produced cholesterol

● Cholesterol is also found in certain foods

67
Q

What is cholesterol needed to make?

A

● Vitamin D
● Some hormones
● Build cell walls
● Create bile sats

68
Q

What is cholesterol a type of and what kinds of food is it found in?

A

● Cholesterol is a type of lipid

● It is found in animal source foods such as eggs, meats, whole-fat diary products

69
Q

What foods do not contain cholesterol?

A

● Vegetables
● Fruits
● Grains

70
Q

How much cholesterol does the liver make each day?

A

1000 miligram/day

71
Q

How much cholesterol do most people eat each day?

A

150-250 miligrams/day

72
Q

How does cholesterol travel through the bloodstream?

A

● Cholesterol combines with protein and forms lipoprotein

● These proteins act like trucks, picking up the cholesterol and transporting it to different parts of the body

73
Q

What does HDL stand for and why is it sometimes called “good cholesterol”?

A

● HDL stands for high-density lipoproteins
● They are called “good cholesterol” because they carry cholesterol back to the liver, where it can be processed and sent out of the body

74
Q

What does LDL stand for and why is it referred to as “bad cholesterol”?

A

● SDL stands for low-density lipoproteins
● They are called “bad cholesterol” because they can clog the blood vessels, keeping blood from flowing through the body the way it should

75
Q

How does cholesterol contribute to heart disease?

A

● When you have too much cholesterol, it is deposited on the walls of arteries and forms a hard substance called plague
● Plague causes the arteries to become narrower, decreasing blood flow and a condition called atherosclerosis

76
Q

Define coronary artery disease

A

It is when atherosclerosis affects the arteries (the blood vessels that supply the muscles of the heart) and puts a person at risk for having a heart attack

77
Q

Define cerebral vascular disease

A

It is when atherosclerosis affects the blood vessels that supply the brain, and puts a person at risk of having a stroke

78
Q

What causes high LDL cholesterol levels?

A 
● Overweight
● Heredity
● Diet
● Physical activity
● Age
79
Q

What are three general things a person could do to decrease their risk of heart disease?

A
  1. Try eating less saturated fat, limit the amount of trans fat and limit cholesterol
  2. Maintain a healthy weight and get moving
  3. Take medications to lower cholesterol levels

Food Safe (9 decks)

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