Chapter_5-_Nutrition COPY Flashcards
The average person in the U.S. consumes how many pounds of sugar each year?
76.7
Chemical compounds the body uses that come from the foods we eat?
Nutrients
The process where food is broken down into nutrients and absorbed into the bloodstream?
Digestion
Nutrients that must be obtained from foods because the body cannot produce or maintain in sufficient quantities?
Essential Nutrients
List the 4 Macronutrients?
Carbohydrates, Fats, Proteins, and Water
Macronutrients that provide energy?
Carbohydrates, Fats, and Proteins
List the Micronutrients?
Vitamins and Minerals
The common term of “calorie” is used to describe what unit of measure of energy derived from foods?
kilocalorie
The process of breaking down molecules to derive energy for the body to function?
Metabolism
Energy in kilocalories obtained from Carbohydrates?
4 kcal/g
Energy in kilocalories obtained from Proteins?
4 kcal/g
Energy in kilocalories obtained from Fats?
9 kcal/g
In a well-balanced diet, the percentage of Carbohydrates?
50%
In a well-balanced diet, the percentage of Proteins?
20%
In a well-balanced diet, the percentage of Fats?
30%
Macronutrient that serves as the body’s universal energy source and provides energy for the brain and nervous system?
Carbohydrate
Type of carbohydrate made from simple sugar primarily used in processed foods and commonly considered a “bad sugar”?
Simple Carbohydrate
Type of carbohydrate primarily found in whole foods like grains, vegetables, and fruits?
Complex Carbohydrate
Non-digestible part of a complex carbohydrate that aids with digestion and heart health?
Fiber
Good sources of Fiber?
Grains, fruits, vegetables, nuts, and seeds
Whole Grains consist of three parts?
Bran, Germ, and Endosperm
Rolled oats, popcorn, brown rice, whole wheat, and quinoa are examples of what type of grain?
Whole Grains
Keyword discussed in class that is usually used to describe a Refined Grain?
White
White Rice, White Bread, Most Pasta and baked goods.
The “go to” late night snack that is a whole grain?
Popcorn
Nutritious parts of a Whole Grain that when removed reduce the fiber and nutrients?
Bran and Germ
The index that describes the amount of sugar contained in foods? (Was the dashboard handout in class.)
Glycemic Index
Lipids are also known as this Macronutrient?
Fats
Lipid (fat) found in animal-based foods? (Red meats)
Cholesterol
The Precise term used to describe Dietary Fats?
Triglycerides
Names of the three (3) types of Dietary Fats?
Saturated, Unsaturated and Trans Fats
Constantly consuming foods high in Saturated Fats increase the risk for numerous health issues? List 3.
Heart Disease, Increased Stroke Risk, and Heart Attacks
Name of a Dietary Fat that typically comes from plant sources and is a good source of Fat?
Unsaturated Fats
Good food source of Omega-3 Fatty acids suggested in the RealAge survey?
Fish
When hydrogen is infused into oils it creates a solid fat called? (Bad Fat)
Trans Fat
Most common Fat contained in commercially prepared snack foods found in vending machines?
Trans Fat
Macronutrient that builds muscle, bone, skin?
Proteins
The common type of oil used in cooking that is also a monosaturated fat?
Olive Oil
Name of symbol that represents that a Dietary Supplement has gone through the most rigorous type of testing?
USP
Known as the “building blocks” of Proteins?
Amino Acids
Discussed in class: Percentage of the body that consists of water?
75%
Substances without energy needed in small amounts by the body? (Hint: Does not provide any energy)
Vitamins and Minerals
Water assists in these three (3) body functions?
Digestion
Nutrient Absorption
Regulates Body Temperature
Probiotics such as yogurt assist with what type of body function?
Digestive Functions
A food compound that helps protect the body from harmful molecules called “free radicals”?
Antioxidants
Food type that is high in Antioxidants?
Berries
DRI recommendation discussed in class as the most commonly used today?
Recommended Daily Allowances
How the calculations on a Nutrition Facts Panel are based?
2,000 calorie a day diet
A Food Label lists the ingredients in a specific order?
Listed by the “most to the least” ingredients order
List of Dietary Guidelines?
Obtain adequate nutrients
Focus on healthful foods
Watch intake of fats
Engage in physical activity
Moderate alcohol intake
Salmonella and E. Coli are ______ and commonly cause food poisoning? (Fill in the blank)
Bacteria
When eating at a restaurant, a good choice is to manage portion size?
Cut all portions in half
Name of the system used locally by Tops Markets that rates the nutritional value of food products?
NuVal
