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nutrition Flashcards

1
Q

How does being mindful help you

A

Make healthier choices more often
Make positive changes to routine behaviours
Be more conscious of the food you eat and eating habits

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2
Q

How to be mindful

A

Create a healthy eating environment
Use your senses
Consider your eating habits (reflect on them)
Notice your hunger cues

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3
Q

How does taking your time to eat help you

A 
Enjoy your food 
Focus on your food
Prevent overeating 
Enjoy eating with others 
Make healthier food choices 
Be mindful of your eating habits
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4
Q

How to take time to eat

A

Eat slowly and thoughtfully
Eat without distractions
Set aside time

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5
Q

How does planning meals help you

A

Make healthier choices
Save time grocery shopping
Save money by cooking more often
Get meals on table faster and less stressfully
Reduce food waste by only buying what you need and will use

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6
Q

How to plan what to eat

A

Plan for whole week ahead, or for a couple days at a time
Make a meal plan and stick to it
Use food labels to help you make informed choices

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7
Q

How does making water your drink of choice help you

A

Replaces water lost through sweating, breathing and urine
A great way to quench thirst
A way to stay hydrated without calories
Flushes out toxins

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8
Q

How to make water your drink of choice

A

Make it part of daily routine
Flavour your water
Limit other drinks
Know when to drink

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9
Q

Discuss organic vs inorganic

A

Organic products may be higher in nutrients and have lower amounts of some pesticide residues
Buy fresh and local organic food when possible

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10
Q

Discuss diet fads

A

Can be restrictive and pose nutritional risks

Consult a doctor or nutritionist before starting

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11
Q

Discuss the importance of breakfast

A

Provides a fresh supply of glucose to perform all your activities throughout the day
Jump starts metabolism and helps avoid cravings
Body uses nutrients eaten in the morning more efficiently than at night
Breakfast smoothies = a great, low fat, high fibre, nutrient dense food

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12
Q

What does a healthy eating pattern do

A

Helps you meet all your nutritional needs
Makes you feel good
Improves overall health

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13
Q

Describe healthy eating patterns in general

A

Mostly plant based foods = veggies, fruits, plant based proteins
Little to no highly processed foods
Choices which reflect personal taste, culture, budget and lifestyle
More fibre and less saturated fats

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14
Q

What nutrients do veg and fruit have

A

Fibre
Carbs
Vitamins and minerals

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15
Q

What main things to do regarding fruit and veg

A

Make it half your plate

Replace fruit juices with water

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16
Q

Why are whole grains healthier than refined grains

A

Include all parts of the grain
More fibre and nutrients like vitamins and minerals
Reduces risk of stroke, colon cancer, heart disease and type 2 diabetes

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17
Q

What does eating more fibre and less saturated fats do

A

Lowers risk of cancer, heart disease and type 2 diabetes

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18
Q

State whole grain foods

A 
Quinoa
Whole grain pasta 
Whole grain bread 
Whole oats or oatmeal 
Whole grain brown or wild rice
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19
Q

State refined grain foods

A 
Breads
Bagels 
Waffles 
Muffins 
Crackers 
Pasta dishes
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20
Q

Why is protein important

A

Has nutrients like protein, vitamins and minerals

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21
Q

Protein that comes from ?? is better

A

Plants

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22
Q

State healthy protein foods

A 
Beans, peas and lentils 
Nuts and seeds 
Fish and shellfish 
Lean meats 
Milk and dairy products 
Fortified soy beverages and products
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23
Q

How to cook

A

Lemon, seasonings, spices, salsas, olive oils, stir frying, baking, grilling, roasting, steaming

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24
Q

How to make protein meats healthier

A

Drain and trim off visible fat and choose lean cuts
Remove skin from poultry before cooking
Limit amount of sauces, butter and gravy

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25
Name and describe the 3 types of fat
Unsaturated fats = plants like sunflowers, corn, olive, almonds Saturated fats = animal products like butter, milk and meat fat Trans fats
26
Which fat is better
Unsaturated fats
27
Which fat do we avoid entirely
Trans fats
28
State foods that contain healthy fats
Nuts and nut butters Seeds (pumpkin, sunflower, flax, chia, hemp...) Avocado Fatty fish (trout, salmon. herring, mackerel) Oils (olive, peanut, avocado, almond, sesame, flaxseed) Eggs and lean meats in small amounts
29
State fatty foods to avoid
Cream Higher fat meats Processed meats like sliced deli meats and sausages Frozen desserts like ice cream and bakery products Most deep fried foods like french fries Food with a lot of cheese
30
Which fats to use when coking in small amounts
Coconut oil Butter Ghee/lard Olive oil
31
What do highly processed foods do
Increase intake of sodium, sugars and saturated fats which increases risk of chronic diseases
32
What do sugars do
Risk of obesity, type 2 diabetes and cavities
33
What do saturated fats do
Increase risk of heart disease
34
What does sodium do
Higher blood pressure which can lead to heart disease
35
What do processed meats do
High in sodium and saturated fats | Increases risk of colorectal cancer
36
How to eat out
Be mindful, plan ahead, carry snacks and water, stay in, share large portions
37
What is role of carbohydrates
Major source of energy for body, brain and muscles
38
Name 2 types of carbs
Simple carbs | Complex carbs
39
Explain and name sources of simple carbs
Taste sweet, digest quick and provide quick energy fix Provide energy but few nutrients Sources = fresh fruit. bananas, honey, certain veg
40
Explain and name sources of complex carbs
Digest slower, more nutrients, rich in fibre, help you feel full, prevent constipation and reduce dietary cholesterol Sources = whole grains, legumes, certain fruits. veg/root veggies, nuts
41
What is role of fats
Provide more energy than carbs and proteins Dissolve vitamins and brings them to your cells Grows and repairs cells, insulate, support and cushion organs Satiate appetite
42
Name 3 types of fats
Unsaturated fats Saturated fats Trans fats
43
Explain and name sources of unsaturated fats
Liquid at room temp Comes from plants and fish Protects arteries and provide essential fatty acids (omega 3 and omega 6) Sources = vegetable oils, avocados, seeds, nuts, fish, seafood
44
Explain and name sources of saturated fats
Solid at room temp Comes from animal products High amounts lead to more cholesterol which clogs arteries and leads to heart disease Sources = coconut oil, butter, meat products, dairy products
45
What is role of proteins
Builds and repairs tissues, maintains chemical balance, and regulates formation of hormones, antibodies and enzymes Source of energy if carbs and fats are not enough
46
Name and explain 2 types of proteins
Proteins are broken down in to 20 amino acids, 9 are essential Complete proteins = contains all 9 essential amino acids Incomplete proteins = have some but not all amino acids
47
Name sources of complete proteins
Fish, eggs, dairy, meat, quinoa, protein powders, soy beans
48
Name sources of incomplete proteins
Beans, nuts, rice and lentils
49
Name macronutrients
Carbs Fats Proteins
50
Name micronutrients
Vitamins Minerals Water
51
Name another essential part of healthy diet
Fibre
52
What is role of vitamins
Promote specific chemical reactions within cells, facilitate energy production and form substances that act as antioxidants to preserve healthy cells in the body Essential for the immune system to function properly
53
Name sources of vitamins
Fruits, veg, grains, meat and dairy products
54
What is role of minerals
Elements in the earths crust Regulate body's functions, help growth and maintenance of body tissues and act as catalysts for the release of energy A person needs 25 minerals in varying amounts
55
Name sources of minerals
Almost all foods | Eating wide variety of foods helps get all minerals
56
State 3 minerals and their functions
``` Calcium = building and maintaining strong teeth and bones Sodium = regulate internal water balance and helps nerve function Iron = proper formation and functioning of red blood cells ```
57
What is role of water and name its sources
Makes up 50-60% of body weight Carries other nutrients to cells and transports chemicals Carries away waste through perspiration, urine, stools and breath Helps regulate body temp Provides a medium for chemical reactions Source = tap water, fruits and veg
58
What is role of fibre
Complex indigestible carb | Fibre is loaded with vit a and b and reduces the risk of certain types of cancer
59
Name the 2 types of fibre
Soluble | Insoluble
60
Describe soluble fibre
Binds with cholesterol molecules and carries them into the feces, lowering bad cholesterol Slows absorption of sugars to help improve blood sugar levels
61
Describe insoluble fibre
Makes stool softer, improves elimination and the time that toxins are in contact with intestine wall Helps prevent intestinal problems like constipation and hemorroids
62
Name sources of fibre
Skin of fresh fruit, raw veg, nuts, seeds, whole grain products, wheat bran, oats, barley, legumes, psyllium

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