nutrition Flashcards
what are the 6 essential nutrients
protein, carbs, fats, vitamins, minerals, water
what is the function of carbs
it’s the energy source for many of the body’s functions and the brain depends exclusively on it as an energy source
what is the function of proteins
helps the body grow, build, and repair itself
what is the function of fats
help gives your body energy, protects your organs, keeps cholesterol and blood pressure
under control
what is the function of vitamins
helps to fight infection, wound healing, makes our bones strong and, regulates hormones.
what is the function of water
Carries water soluble vitamins, regulates body temperature through perspiration, carries waste products through and out of the body, and
prevents dehydration
what is the function of minerals
regulates the body functions, builds strong bones and teeth, controls body fluids inside and outside cells, and turns the food you eat into energy.
healthy food sources of fats
- avocados
- whole eggs
- fish
healthy food sources of protein
- Fish
- Eggs
- milk
healthy food sources of carbs
- starchy vegetables (corn, potatoes, beets, etc)
- fruits (bananas, oranges, blueberries, apples)
- Legumes
healthy food sources of vitamins
-citrus fruit
- red and green peppers
- potatoes.
- strawberries, blueberries and blackberries.
- green leafy vegetables - such as broccoli and Brussel sprouts.
healthy food sources of minerals
- meat
- cereals
- fish
- milk and dairy foods
- fruit and vegetables
- nuts
healthy food sources of water
- watermelon
- cucumber
- tomatoes
what is a complete protein
a food that has all 9 essential amino acids
what is an incomplete protein
a food that’s missing one or more of the 9 essential amino acids
what are the 3 types of fats
unsaturated, saturated, and trans fats
what are unsaturated fats
the good- good fats that come from plants, are liquid at room temp, and increases hdl (good cholesterol) and decreases ldl (bad cholesterol)
what are saturated fats
the bad- bad fats that come from animal sources, are solid at room temp, and it increases your bad cholesterol (ldl)
which vegetables have the most vitamins and minerals
red, orange, and dark green
what are trans fats
the ugly- The ugly fats that are man made by pumping hydrogen into vegetable oil and it Increases LDL or bad cholesterol levels and decreases HDL or good cholesterol levels.
two main kinds of unsaturated fats
polyunsaturated- liquid at room temperature & when refrigerated
monounsaturated-liquid at room temperature and begin to solidify when refrigerated.
how much water should we drink everyday
at least 8 cups a day
