HEALTHY DIET Flashcards
consuming foods from different food groups in proportion to each other
balance
eating different kinds of food from different food groups every day
variety
eating the right proportions of food
moderation
provide energy to the body
carbohydrates
Carbohydrates provide energy to the body via __________.
glucose
type of fiber that dissolves in water to form a gel-like material
soluble fiber
helps lower blood cholesterol and glucose levels
soluble fiber
promotes movement of material through digestive system and increases stool bulk
insoluble fiber
oats, beans, peas, apples
soluble fiber
whole wheat flour, wheat bran, nuts, beans and vegetables
insoluble fibers
without adequate carbohydrates, these will happen (4) :
- Poor Nervous Functions
- Ketosis
- Digestive issues
- Elevated levels of cholesterol
when consuming too much carbohydrates, these will happen (4) :
- Weight Gain
- Increased Type 2 Diabetes Risk
- Poor appetite control
- Fluctuating energy levels
only type of fuel that brain cells can use
glucose
when glucose from carbohydrates run out, your body burns stored fat
ketosis
natural byproduct of fat metabolism
ketones
higher in energy than any other nutrient
fat
linked with an increased risk of heart disease and high blood cholesterol levels
saturated fats
dairy foods, meat, palm oil, coconut, margarine
saturated fats
help reduce the risk of heart disease and lower cholesterol levels
unsaturated fats
Types of Unsaturated Fats (2)
- Polyunsaturated
- Monounsaturated
omega-3; fish
omega-6; oils + nuts
polyunsaturated fats
olive oil, canola oil, avocados, nuts
monounsaturated fats
- unsaturated fats that have been processed
- act like saturated fats
trans fats
Trans fats are produced through the process of __________.
hydrogenation
Why do companies use trans fats?
inexpensive, easy to use, last a long time
Trans fats raise _____ levels and lower _____ levels
bad cholesterol (LDL), good cholesterol (HDL)
fried foods, baked goods
trans fats
type of fat found in food and blood
cholesterol
Types of Fats (4)
- Saturated
- Unsaturated
- Trans fats
- Cholesterol
macronutrient essential in building muscle
protein
makes up enzymes that power many chemical reactions
protein
Lack of protein leads to (4):
- Growth failure
- Loss of muscle mass
- Decreased immunity
- Weakening of heart and respiratory system
Too much protein leads to (5):
- Kidney damage
- Weight gain
- Mood swings
- Heart disease
- Digestive unrest
The human body is composed of 3 elements: ______, ______ and ______.
oxygen, carbon, hydrogen
