Breakfast Unit Flashcards
What is water often called?
The forgotten nutrient
What is the role of water in the body?
● Water is vital to chemical reactions in the body
● Maintains body temperature with perspiration
● Aids in the elimination of waste products
What is the daily requirement of water?
● 2 litres/day (roughly equals to 8 cups)
● Increases during strenuous activity
What are the sources of water?
● Tap water and bottled water
● Food such as juices, milk, soup, fruits and vegetables
When are you suppose to drink sport drinks?
● Consume after 90 minutes of intensive activity
● To replace minerals (salt, potassium) lost
What % of watermelon is water?
92%
What % of lettuce is water?
95%
What % of grapefruit is water?
91%
What % of yogurt is water?
75%
What are the causes of dehydration?
● Vomiting ● Diarrhea ● Activity ● Temperature ● Foods that act as diuretics -- caffeine, alcohol, tea, sweetened drinks, soda
What are the symptoms of dehydration?
● Feeling dizzy and light-headed ● Dry or sticky mouth ● Less and darker urine ● Lack of energy ● Serious complications
What is fiber?
Fiber refers to carbohydrates that cannot be digested
What sources can we get fiber from?
It if found in the plants we eat for food (fruit, vegetbales, grains, and legumes)
What is the difference between soluble and insoluble fiber?
● 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
What are 5 healthy benefits provided when fiber is eaten regularly?
- Lowers blood cholesterol
- Prevents diabetes
- Prevents heart disease
- Slows the absorption of sugar (when combined with carbohydrates) and regulates insulin response
- Discourages overeating – makes us feel full
Why does Ms. Elliott calls fiber the toilet brush for your intestines?
Fiber has no calories and helps move food through the digestive system, promoting healthy bowel function and preventing constipation
What is the major source of energy for the body?
The major source of energy is simple sugar, which came from carbohydrates
What are good sources of protein?
●beef ●poultry ●fish ●eggs ●dairy products ●nuts ●seeds ●legumes (black beans/lentils)
What does protein do?
●builds up, maintains, and replaces tissues in your body.
●muscles
●organs
●immune system
What are amino acids?
●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.
How many amino acids are essential?
●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.
What are the types of protein?
●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
How much protein do you need?
●kids need 0.5g of protein per pound
●adults need ~60g daily
What are the two types of carbohydrates?
Simple carbohydrates, complex carbohydrates
What are simple carbohydrates also called and what are four examples of foods in which they are found?
● Simple carbohydrates are also called simple sugars
● Four examples of foods are refined sugars, fruit, milk and lollipop
What are complex carbohydrates also called and what are four examples of foods in which they are found?
● Complex carbohydrates are also called starches
● Four examples of foods are bread, crakers, pasta and rice
Why is eating complex carbohydrates (such as unrefiend grains) a better option nutritionally?
● 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
How does your body break down carbohydrates?
- Carbohydrates are broken down into simple sugars which enter our bloodstream
- 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
- In the cells, the usgar is converted into energy
What is the difference in your body’s response when you eat simple sugar compraed to whole grain food?
● 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
What health problems are associated with eating too much simple sugar?
● Diabetes
● Heart disease
What is the science of nutrition?
●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.
What are the nutrients?
●carbohydrates ●protein ●fat ●vitamins ●minerals ●water ●fibre
Are nutrients interchangeable?
No
What nutrients provide calories?
Carbohydrates, protein and fat
What are calories?
Measure of energy
What nutrients do NOT provide calories?
Vitamins, minerals, water and fiber
What nutrients are needed in very small amounts?
vitamins and minerals
What are the negative effects of skipping breakfast?
●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
What are some reasons why people skip breakfast?
●sleep too late/not enough time
●want to lose weight/stay thin
●not hungry in the morning
●don’t like ‘breakfast’ foods
What should you eat for breakfast?
You should eat a variety of foods including: ●grains (breads and cereals) ●protein (meats, beans, and nuts) ●fruits/vegetables ●milk, cheese, yogurt
What are some quick breakfasts that you can eat if you do not have time in the mornings?
●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
What are the positive effects of eating breakfast?
●do better in school
●more likely to participate in physical activities
●tend to eat healthier overall
(●avoid the consequences of skipping breakfast)
What is another name for fat?
Lipid
What does fat do in the body?
It builds nerve tissue and hormones
What happens to the fat the person does not use immediately?
It is stored by the body in fat cells
What is a calorie?
A calorie is a unit of energy that measures how much energy food provides
What does fat free mean?
Fat free means that it contains no more than 0.5 grams of fat per serving
What does low fat food mean?
Low fat food means that it contains 3 grams of fat or less per serving
What does “lite” mean?
“Lite” means that it must contain 50% less fat or one third fewer calories per serving than regular version of the food
What does reduced fat mean?
Reduced fat means that it must contain 25% less fat per serving than regular version of the food
How many calories does each gram of carbohydrates give?
4
How many calories does each gram of protein give?
4
How many calories does each gram of fat give?
9
What form is saturated fat at room temperature?
Solid
What form is trans fat at room temperature?
Solid
What form is polyunsaturated fat at form temperature?
Liquid
What form is monosaturated fat at form temperature?
Liquid
What are the sources for saturated fat?
●animal products ○whole dairy ○meat products ●tropical palm oils ○palm kernel oil ○coconut oil
What are the sources for trans fat?
●animal products ○whole dairy ○meat products ●baked goods ○cookies ○crackers ●fried foods ○french fries ○doughnuts
What are the sources for polyunsaturated fat?
●soybean
●corn
●sesame/sunflower oils
●fish/fish oils
What are the sources for monounsaturated fat?
●olives/olive oil
●canola oil
●most nuts + their oils
●avocados
What risk does saturated and trans fat give?
Heart disease
Which type of fat should be consumed if possible?
Unsaturated fats
What are the two types of unsaturated fat?
Polyunsaturated and monounsaturated
What is fat necessary for?
Development and the absoption of vitamins
Where is cholesterol found?
● Liver produced cholesterol
● Cholesterol is also found in certain foods
What is cholesterol needed to make?
● Vitamin D
● Some hormones
● Build cell walls
● Create bile sats
What is cholesterol a type of and what kinds of food is it found in?
● Cholesterol is a type of lipid
● It is found in animal source foods such as eggs, meats, whole-fat diary products
What foods do not contain cholesterol?
● Vegetables
● Fruits
● Grains
How much cholesterol does the liver make each day?
1000 miligram/day
How much cholesterol do most people eat each day?
150-250 miligrams/day
How does cholesterol travel through the bloodstream?
● 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
What does HDL stand for and why is it sometimes called “good cholesterol”?
● 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
What does LDL stand for and why is it referred to as “bad cholesterol”?
● 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
How does cholesterol contribute to heart disease?
● 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
Define coronary artery disease
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
Define cerebral vascular disease
It is when atherosclerosis affects the blood vessels that supply the brain, and puts a person at risk of having a stroke
What causes high LDL cholesterol levels?
● Overweight ● Heredity ● Diet ● Physical activity ● Age
What are three general things a person could do to decrease their risk of heart disease?
- Try eating less saturated fat, limit the amount of trans fat and limit cholesterol
- Maintain a healthy weight and get moving
- Take medications to lower cholesterol levels
