chapter 3, nutrition

Question 1

what characteristics makes food nutrient-dense

Answer 1

high in nutritional value but low in calories

Question 2

explain the terms fortified and enriched

Answer 2

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

Question 3

list two of the distinguishing characteristics of saturated fat

Answer 3

solid at room temperature, raises blood cholesterol

Question 4

list two distinguishing characteristics of unsaturated fats

Answer 4

often liquid at room temperature, reduces bad cholesterol

Question 5

how are trans fatty acids produced

Answer 5

liquid unsaturated fats go through hydrogenation in which the liquid fat becomes solid at room temperature

Question 6

what effect do trans fatty acids have on the body

Answer 6

decreases good cholesterol and increases bad cholesterol which can contribute to heart disease

Question 7

list four sources of complete proteins

Answer 7

meat, milk, cheese, and eggs

Question 8

why is water necessary for good health

Answer 8

water aids digestion and elimination, aids cell growth and maintenance, and regulates body temperature

Question 9

what functions do vitamins perform on the body

Answer 9

performs normal growth and bodily maintenance

Question 10

what functions do minerals perform on the body

Answer 10

needed to build and repair body parts and to regulate bodily functions

Question 11

What are some flaws in the typical american diet? what are some possible side effects of these flaws

Answer 11

consuming too much of one or more of the following: fat, sugar, and sodium
can lead to: obesity, diabetes, stroke, and cancer

Question 12

what three variables determine how many calories an individual should consume

Answer 12

gender, age, and activity level

Question 13

are whole fruit and fruit juice of equal value to the diet? explain why or why not

Answer 13

No, fruit juices have sugars which have been added

Question 14

why is it important to eat a variety of foods

Answer 14

to fulfill all nutritional needs

Question 15

explain how the Nutritional Facts label can help you make better nutritional choices

Answer 15

it tells you how much number of servings and serving size, and number of calories per serving

Question 16

in addition to eating correctly, what is another important component to maintaining food health

Answer 16

exercise

Question 17

what portion of your daily intake of grains should come from whole grains

Answer 17

at least half of each day’s grain servings

Question 18

in which food group do nuts and legumes belong

Answer 18

proteinsw

Question 19

why is it important to avoid unhealthy eating habits

Answer 19

will prevent obesity or malnutrition

Question 20

what are two nutritional needs that are greater for an athlete than for the average person

Answer 20

need for energy, and water

Question 21

why should athletes avoid sugary snacks before events

Answer 21

it will give you quick energy, but will not last long leaving you fatigued and cause shakiness

Question 22

how many vegetables should you eat everyday

Answer 22

2 1/2 cups

Question 23

how much grains should you eat everyday

Answer 23

6 ounces

Question 24

how much fruit should you eat in a day

Answer 24

2 cups

Question 25

how much protein should you eat in a day

Answer 25

5 1/2 ounces

Question 26

a healthy dietary pattern limits added sugars to less than:

Answer 26

10% calories

Question 27

a healthy dietary pattern limits saturated fats and trans fats to less than:

Answer 27

10% of calories