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Foodscape > Healthy Food Choices > Flashcards

Healthy Food Choices Flashcards

Start eating smarter! Learn the healthy choices to make when eating and cooking, and shop with the discerning eye of a dietitian.

1
Q

What are the health benefits of leafy green vegetables?

A
  • low in fat and calories
  • high in iron, calcium, and dietary fiber
  • high in vitamin B9 and phytochemicals
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2
Q

What is the healthiest type of grain?

A

quinoa

complete protein with all nine essential amino acids
very good source of lysine, which promotes tissue growth and repair
particularly high in manganese, magnesium, iron, copper, and phosphorus

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3
Q

According to the FDA, how much grain should you eat a day?

A
  • 5 oz. a day
  • 6-11 servings
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4
Q

Which nutrients are commonly found in grains?

A
  • vitamins B1, B3, B6, and E
  • protein
  • carbohydrates
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5
Q

Which are better for you, refined grains or whole grains?

A

whole grains

have more dietary fiber and nutrients
higher in potassium, selenium, and magnesium

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6
Q

What should you look for on a label to make sure it is a whole grain product?

A
  • look for “whole wheat,” “wild rice,” “whole oats,”and “whole-grain”
  • “multi-grain,” “100% wheat,” and “stone-ground” aren’t always whole grain
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7
Q

Is brown rice or white rice better for you?

A

brown rice

considered a whole grain
color comes from the bran that acts as a shell and provides fiber and manganese

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8
Q

How should you choose grain products in terms of their % Daily Value (DV)?

A
  • higher % Daily Value (DV) for fiber is best
  • the higher % Daily Value (DV) for fiber means the product is more likely whole-grain
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9
Q

When can a food product be labeled a low sodium food?

A

when a serving contains less than 140 mgs

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10
Q

What are the health benefits of oatmeal?

A
  • fights heart disease
  • is a complex carbohydrate: provides more fiber, vitamins, and nutrients than simple carbohydrates
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11
Q

What are the health benefits of bran?

A
  • good source of dietary fiber and magnesium
  • high in carbohydrates
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12
Q

What are the health benefits of pasta?

A
  • very high in carbohydrates, which make pasta a great source of energy
  • source of some fiber and some protein, as well
  • promotes a healthy heart
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13
Q

What are the health benefits of barley?

A
  • contains 8 essential amino acids
  • helps to regulate blood sugar
  • good source of magnesium
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14
Q

According to the FDA, how many vegetables should you eat a day?

A
  • 2 1/2 cups
  • 3-5 servings
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15
Q

What are the health benefits of beans?

A
  • good source of iron and carbohydrates
  • high in vitamin B9
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16
Q

What are the health benefits of carrots?

A
  • high in beta-carotene
  • also contain dietary fiber, minerals, and antioxidants
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17
Q

What are the health benefits of spinach?

A
  • good source of calcium, iron, fiber, carotenoids, and folic acid
  • high in vitamin K and vitamin C
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18
Q

What are the health benefits of broccoli?

A
  • good source of fiber
  • high in vitamins A, B5, C, and K
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19
Q

What are the health benefits of kale?

A
  • high in vitamins C and K and beta-carotene
  • contains sulforaphane, a substance with anti-cancer and anti-diabetes properties
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20
Q

What are the health benefits of okra?

A

high in vitamin B2 and calcium

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21
Q

What are the health benefits of potatoes?

A

good source of potassium and carbohydrates

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22
Q

What are the health benefits of squash?

A
  • good source of riboflavin and potassium
  • high in vitamin C
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23
Q

What are the health benefits of corn?

A
  • high in fiber
  • contains vitamins A and C
24
Q

What are the health benefits of cauliflower?

A
  • good source of fiber and folate
  • high in vitamin C
25
Q

What are the health benefits of cucumbers?

A
  • high in vitamin C
  • high in caffeic acid, a substance with anti-cancer properties
26
Q

What are the health benefits of lentils?

A

good source of iron and protein

27
Q

What are the health benefits of green and red peppers?

A
  • high in vitamin C, beta-carotene, and thiamine
  • contain folic acid
28
Q

According to the FDA, how much fruit should you eat daily?

A
  • 1 1/2 cups
  • 2-4 servings
29
Q

Which nutrients are commonly found in fruit?

A
  • sugar
  • antioxidants
  • vitamin C
30
Q

What are the health benefits of apples?

A
  • good source of antioxidants
  • high in dietary fiber
  • contain vitamin C
31
Q

What are the health benefits of avocados?

A

good source of vitamin B5

32
Q

What are the health benefits of grapes?

A
  • good source of antioxidants
  • fight heart disease
33
Q

What are the health benefits of bananas?

A
  • high in potassium, dietary fiber, and vitamin B2
  • good source of natural sugar
34
Q

What are the health benefits of oranges?

A
  • good source of calcium, vitamin C, potassium, and natural sugars
  • contain folic acid
35
Q

What are the health benefits of plums?

A
  • good source of dietary fiber and antioxidants
  • high in vitamin C
36
Q

Is it healthier to cook fruits and vegetables or to eat them raw?

A

healthier to eat them raw

they maintain the most nutrients in their raw state
water soluble nutrients are retained

37
Q

According to the FDA, how much dairy should you consume in a day?

A
  • 2-3 cups
  • 2-3 servings
38
Q

Which nutrients are found in dairy products?

A
  • vitamins A, B2, B1, and D
  • calcium
  • saturated fat
39
Q

What are the health benefits of cheese?

A

high in vitamins A and D (but also in cholesterol and saturated fat)

40
Q

What are the health benefits of eggs?

A
  • high in vitamins A and B12
  • good source of protein and omega-3 fatty acid
  • also a source of cholesterol
41
Q

What is a good way to get the nutrients of dairy products without consuming dairy?

A
  • soy products
  • lactose free products
42
Q

What are the health benefits of fish?

A
  • low in saturated fat
  • good source of omega-3 fatty acid
  • good source of vitamins A, B3, B12, and D
43
Q

According to the FDA, how much meat should you eat a day?

A
  • 2-6 ounces
  • 2-3 servings
44
Q

What are the health benefits of beef?

A
  • good source of protein and zinc (but also saturated fat and cholesterol)
  • high in vitamins B3 and B5
45
Q

What are the health benefits of pork?

A
  • high in vitamins B1 and B5
  • source of protein (but also saturated fat and cholesterol)
46
Q

What are the health benefits of poultry?

A
  • high in vitamins A and B3
  • source of iron and protein (but also saturated fat and cholesterol)
47
Q

Is it safe to eat raw beef?

A

yes, but temperatures must be closely monitored

ensure beef is of superior quality
safest way to consume meat is cooking it thoroughly

48
Q

What are good alternatives to eating meat?

A

nuts and grains that are very high in protein

49
Q

What are the health benefits of nuts?

A
  • high in vitamins B6 and E
  • good source of monounsaturated fat and protein
50
Q

What are the health benefits of almonds?

A

good source of calcium

51
Q

What are the risks of eating fats?

A
  • high intake increases risk of over-consumption of calories
  • increases risk of obesity, heart disease, and diabetes
52
Q

Which are better for you, lean meats or fatty meats?

A

lean meats are better

food labels with “90% lean” are ideal

53
Q

How much fat, sugar, and oil should you consume each day?

A

as little as possible – 3-7 teaspoons

54
Q

What is the healthiest way to consume fats, sugars, and oils?

A

unsalted nuts, olive oil, fish, and fruits

55
Q

Is monounsaturated fat considered healthy?

A

Yes, in small, balanced amounts

found in nuts, avocados, fish, and olive oil

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