Nutrition Flashcards
Servings of dairy per day
2-3
Amount of meat/poultry/fish per day
< 6oz
Servings of bread/cereal/pasta per day
6-11
Servings of fruit per day
2-4
Servings of vegetables per day
3-5
Amount of fats/oils per day
6-8 teaspoons
Needed nutrients
fats, carbohydrates, proteins, vitamins, minerals, water
What is a calorie
Unit used to measure the amount of energy in food
What is the function of energy
Used to do work, maintain body functions, growth and repair
What is a simple carbohydrate
Sugars like candy, mainly artificial
What is a complex carbohydrate
Starches such as grains and vegetables
How many calories does a gram of carbohydrates have
4
What percentage of your diet should be carbohydrates?
55-60%
What can be classified as a high-fat food
Any food that lists “fat calories” as more than 30% of the total calories per serving
How long does it take carbohydrates to digest?
1-2 hours
What is something only proteins do?
make new cells and rebuild tissue
How many calories are in a gram of protein?
4
What percentage of your diet should be protein?
12-15%
How long does protein take to digest
2-3 hours
How many calories does it take to build 1 pound of lean body tissue
2500
what are proteins made up of
building blocks of amino acids
how many calories are in one gram of fat
9
what percentage of your diet should be fat
25%, less than 10% saturated
how long does it take for fat to digest
4-5 hours
Where is fat stored
in fat cells
when is fat burned
during aerobic activity
how many calories is one pound of fat
3500
what are the three types of fat
saturated, polyunsaturated, and monounsaturated
examples of saturated fat
animal fats, coconut oil, palm oil, and palm kernel oil
what is saturated fat
“bad fat” that clogs vessels
what is polyunsaturated fat
“good fat” that cleans the blood
examples of polyunsaturated fat
safflower, sunflower, corn oils, and cold water fish
what is monounsaturated fat
“neutral fat”
examples of monounsaturated fat
olive, peanut, and canola oil, and poultry
how are trans fats formed
when vegetable oils are processed (margarine, shortening, snack foods)
