chapter 3, nutrition Flashcards
what characteristics makes food nutrient-dense
high in nutritional value but low in calories
explain the terms fortified and enriched
fortified: has vitamins and minerals added to it that were not originally present
enriched: have had nutrients, vitamins, and minerals which were lost during processing restored
list two of the distinguishing characteristics of saturated fat
solid at room temperature, raises blood cholesterol
list two distinguishing characteristics of unsaturated fats
often liquid at room temperature, reduces bad cholesterol
how are trans fatty acids produced
liquid unsaturated fats go through hydrogenation in which the liquid fat becomes solid at room temperature
what effect do trans fatty acids have on the body
decreases good cholesterol and increases bad cholesterol which can contribute to heart disease
list four sources of complete proteins
meat, milk, cheese, and eggs
why is water necessary for good health
water aids digestion and elimination, aids cell growth and maintenance, and regulates body temperature
what functions do vitamins perform on the body
performs normal growth and bodily maintenance
what functions do minerals perform on the body
needed to build and repair body parts and to regulate bodily functions
What are some flaws in the typical american diet? what are some possible side effects of these flaws
consuming too much of one or more of the following: fat, sugar, and sodium
can lead to: obesity, diabetes, stroke, and cancer
what three variables determine how many calories an individual should consume
gender, age, and activity level
are whole fruit and fruit juice of equal value to the diet? explain why or why not
No, fruit juices have sugars which have been added
why is it important to eat a variety of foods
to fulfill all nutritional needs
explain how the Nutritional Facts label can help you make better nutritional choices
it tells you how much number of servings and serving size, and number of calories per serving
in addition to eating correctly, what is another important component to maintaining food health
exercise
what portion of your daily intake of grains should come from whole grains
at least half of each day’s grain servings
in which food group do nuts and legumes belong
proteinsw
why is it important to avoid unhealthy eating habits
will prevent obesity or malnutrition
what are two nutritional needs that are greater for an athlete than for the average person
need for energy, and water
why should athletes avoid sugary snacks before events
it will give you quick energy, but will not last long leaving you fatigued and cause shakiness
how many vegetables should you eat everyday
2 1/2 cups
how much grains should you eat everyday
6 ounces
how much fruit should you eat in a day
2 cups
how much protein should you eat in a day
5 1/2 ounces
a healthy dietary pattern limits added sugars to less than:
10% calories
a healthy dietary pattern limits saturated fats and trans fats to less than:
10% of calories
