Nutrients Flashcards
What foods are high in carbs?
Whole grain: bread, pasta, crackers, tortillas, oatmeal.
What foods are high in minerals?
Fruits, vegetables, animals, whole grains
What are the 7 major minerals?
Magnesium, sodium, sulphur, chloride, calcium, phosphorus, potassium
What are the 10 trace minerals?
Iron, molybdenum, manganese, copper, iodine, chromium, fluoride, selenium, zinc, cobalt
What vitamins are water soluble?
Bs and C
What foods are high in water?
Dark vegetables, animals, fruit, milk.
What are the signs of dehydration?
Thirst, headaches, low energy, forgetfulness, dark yellow pee, constipation
If you are hungry in the middle of the day, do what?
Drink water
How much water do we need daily?
8 to 10 cups
How much of our body is made up of water? And why is there a range?
50 to 70 % some days we drink/lose more than others. No two people are the same.
How many minerals people need depends on what?
Sex, age, state of health, body composition
Name and describe the two types of minerals
Trace: less than 100 g
Macro: more than 100g
Name and describe the two different kinds of carbohydrates
Simple: gives us short term energy, sugars (natural is best), fruits and vegetables, easy to break down
Complex: gives us long term energy, starches, grains, whole wheat foods
What are carbohydrates?
Our main source of energy, our bodies use it to move.
How can foods lose vitamins?
heat, too much air or light exposure, micro-organisms in dirt, poor packaging, moisture.
Which vitamins are fat soluble?
ADEK
Describe the two categories of vitamins.
Fat soluble: needed every couple of days, too much can be toxic, stored in the body
Water soluble: need everyday, what is not needed leaves the body, vitamin b’s and c
What are complimentary proteins, give examples.
Two incomplete proteins or incomplete and complete put together. Ex. PB and crackers
What are essential proteins?
Made by the body, 11 AAs
What are the two different types of non-essential proteins, what do they come from, and how many amino acids do they have?
Complete proteins: all 9 AAs, animal products
Incomplete proteins: less than 9 AAs, plant sourced
What do proteins do?
Help build, repair and maintain body tissue
Which type of fat is solid at room temperature?
Saturated
What types of food provide you with each type of fat?
Trans-processed, saturated-animal and coconut sources, unsaturated-oils
List the types of fats and explain if they are good for you or not
Unsaturated fat ✅, saturated 👌, trans ❌
List the nutrients and give their number of calories
Water, vitamins, minerals, carbs, proteins, fats
