Summative 1 Flashcards
Six basic nutrients
Protein, carbs, fats, vitamins, minerals, and water. Must come from food because body cannot make enough of them
Essential nutrients
Compounds body requires to perform basic functions and grow
Macronutrients
These are the primary building blocks of your diet and provide your body with energy. They’re needed in large amounts. Macros comprise protein, carbohydrates, and fat.
Micronutrients
These include vitamins and minerals. Small doses go a long way in supporting the health of your immune system, cells, and metabolism, among others.
Protein
Body’s building blocks and supports every cell. Primarily used for growth, health, and body maintenance. All hormones, antibodies, and important substances use protein. Body does not use protein as fuel unless necessary. Protein consists of different amino acids and many essential ones only come from food. Variety is needed for body to function properly. Body can create complete proteins from the foods eaten everyday.
Protein sources and examples
Can come from a variety of animal and plant-based sources. Eggs, meat, fish, dairy products, beans, legumes, and nuts are examples.
How much protein needed?
Protein should make up 10% to 30% of your daily calories. That said, the amount of protein you need daily will depend on several factors, such as your age and activity level.
How much of carbs should be total calories?
45 to 65%
Carbohydrates
Key energy source for fueling your body and maintaining healthy blood sugar levels.
The two main types of carbs
Complex: These types of carbs fit a well-balanced diet. They take longer to digest and don’t cause as big of a blood sugar spike, which is an important factor if you’re living with diabetes.
Simple: These carbs are digested quickly and cause rapid blood sugar spikes.
Carbs to eat
- fruits
- vegetables
- whole grains
- beans
- legumes
Carbs to limit
- refined grains
- candy
- pastries
- sugar-sweetened drinks
- soda
- added sugars
Fats
Important compounds that help your body absorb key vitamins and minerals. The Dietary Guidelines for Americans recommends that 20% to 35% of your daily calories come from fat, but the World Health Organization suggests keeping it under 30%
Different types of fats
Unsaturated fats are important for your body because they provide essential fatty acids your body can’t make. These fats are found in foods like nuts, seeds, fatty fish, and some vegetable oils. Saturated fats, on the other hand, may increase your LDL “bad” cholesterol if you are consuming too much. They are present in animal-based foods like butter, cheese, red meat, and ice cream, as well as baked goods. Too much saturated fat can increase your risk for heart disease. Replace saturated fat with unsaturated fat.
* The Dietary Guidelines recommend limiting saturated fat to less than 10 percent of calories per day.
For example, if you need 2,000 calories a day, you should have no more than 200 calories from saturated fat, which is 22 grams (about the amount in 3 tablespoons of butter). *
Vitamins
Play a key role in supporting basic bodily functions. Vitamins are found in all kinds of foods, including fruits, vegetables, animal products, and whole grains. Eating a well-balanced diet can help ensure you get enough vitamins in your diet. If you think you have a vitamin deficiency, consider speaking with a healthcare professional. They may recommend taking vitamin supplements.
Different types of vitamins
Fat-soluble vitamins, including vitamins A, D, E, and K, are stored in fat after absorption and play a key role in bone, vision, blood, and immune health.Water-soluble vitamins, including vitamins C and B complex, are harder to absorb but play important roles in growth and heart, skin, and nerve health.
What happens if you do not get enough vitamins?
Not getting enough vitamins may cause health problems and disease.
Minerals
Minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated.
Most important minerals
calcium
phosphorus
potassium
sodium chloride
magnesium
iron
zinc
iodine
chromium
copper
fluoride
molybdenum
manganese
selenium
These are available in a wide variety of animal and plant-based foods that make up a well-balanced diet, such as meat, eggs, fruits, vegetables, and whole grains.
Water
Water is crucial for every system in your body, and it’s the main thing you’re made of. On average, 60%Trusted Source of your body weight is water.
Health benefits of water
Protecting your nerves and joints
Maintaining your body temperature
Clearing your body from toxins
May also help prevent dehydration, which could cause constipation, headaches, and fatigue, among other symptoms.
Healthy water sources
Plain drinking water is the best water source, but some low sugar, low fat beverages may also help keep you hydrated. Fruits and vegetables high in water may also contribute to your daily water needs.
To know if you’re properly hydrated, look at the color and volume of your urine. If your urine isn’t frequent and pale yellow or nearly clear, you probably need more water.
What important mineral is found in all foods in the dairy group?
Calcium
Milk is the only food that contains calcium. True or False?
False
Which of these is a calcium option for people who are lactose intolerant?
a. Lactose-free milk
b. Calcium-fortified soy milk
c. Tofu made with calcium sulfate
d. Kale and collard greens
e. All the above
E – all the above
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancer. True or False?
True
If calories in < (less than) calories out, then a person’s weight will ____________
Decrease
If calories in > (greater than) calories out, then a person’s weight will
Increase
It is recommended that someone should eat seafood in place of meat or poultry once a week. True or False?
False (twice a week)
Water is considered an Essential Nutrient and the only way to get it, is by drinking it. True or False?
False (fruits and veggies)
Every meal needs to contain all 5 food groups.
False
When in doubt, a person can use the size of their palm to determine the amount of protein on their plate. True or False?
True
Too much sodium in a person’s diet can lead to _________ (provide 1 example)
Increase in blood pressure, heart attack, or stroke
Unsaturated fats are important for your body as they provide essential fatty acids your body can’t make. True or False?
True
_______________are compounds that the body can’t make or can’t make in sufficient quantity. They are vital for disease prevention, growth, and good health.
Nutrients
Vitamins and minerals are considered: micronutrients OR macronutrients?
Micronutrients
Every cell, from bone to skin to hair, contains protein. True or False?
True
Carbohydrates are necessary for a healthy body.
True
Some carbs are healthier than others. Provide an example of a healthy carb option.
Answer: possible answers include
* Whole grains
* Beans
* Fiber rich veggies
* fruit
There is such a thing as “healthy fats.” True or False?
True
You can go weeks without water, but only a couple of days without food. True or False?
False
Added sugars provide calories and nutritional value. True or False?
False
What is the best way to know that the bread you are buying is a whole-grain bread?
a. The bread taste grainy
b. The bread is brown in color.
c. The label says “100% wheat.”
d. Any ingredient includes the word whole.
D
Which food is an example of a refined grain?
a. Oatmeal
b. White rice
c. Popcorn
d. All the above
B
Carbohydrates “carbs” are present in ALL 5 food groups. True or False?
True (could present as dietary fibers, sugars, and starches.)
All products made from milk are part of the Dairy Group. True or False?
Answer: False (Foods made from milk that have little to no calcium are not part of the Dairy Group. These foods include cream cheese, sour cream, cream, and butter.)
Importance of snacking
- Snacks can help you get the nutrients you need to grow and maintain a healthy weight.
- Everything you eat and drink over time matters. The right mix can help you be healthier now and in the future.
- Start with small changes to make healthier choices you can enjoy. Choosing healthier snacks is a great place to start. There are five things to determine if a snack is a healthy choice
A healthy snack contains:
1) contains one or more food groups,
2) is not too high in calories,
3) contains little to no excess calories from added sugars,
4) contains little to no excess calories from saturated fat, and
5) is lower in sodium.
Choose snacks:
Choose snacks that contain one or more food groups. Choose a variety of snacks from each of the five food groups over the course of a week. Each food group contains important nutrients that your body needs.
o Choose snacks that are lower in total calories.
* Calories are the measure of energy a food or beverage provides. Calories are the fuel your body needs to work and move.
* Foods and beverages vary in how many calories and nutrients they contain. When choosing what to eat and drink, it’s important to get the right mix—enough nutrients, but not too many calories.
o Choose snacks that have little to no calories from added sugars.
o * Choose snacks that have little to no excess calories from saturated fat.
o Choose snacks that are lower in sodium. Try to choose snacks with less than 200 milligrams (mg) of sodium per serving.
Examples from each food group:
o Grains- whole grain crackers, whole grain wheat bread, mini bagels, graham cereal, rice cakes, sliced whole crackers, whole wheat tortillas
At least half of your grains should be whole grains. Whole grains provide more vitamins and minerals than refined grains because they’re made from the entire grain seed. Refined grains are processed to remove the most nutritious parts of the grain seed.
o Vegetables- carrots, celery, bell pepper, cherry tomatoes, beans, sugar peas, avocados, vegetable juice broccoli, green
o Fruits- apple, tangerine, strawberry, banana, pineapple, kiwi, peach, mango, nectarine, melon, grapes, berries, dried fruit, fruit cup, 100% fruit juice
o Dairy- low-fat cheese slices or string cheese, low-fat or fat-free yogurt, fat-free or low-fat milk, low-fat cottage cheese; fortified soy beverage (soymilk)
o Protein- Foods boiled egg, peanut butter, hummus, slices chicken, pumpkin seeds, tuna of lean turkey or
Added sugars
Sugars and syrups that are added to foods or beverages when they are processed or prepared.
* This does not include naturally occurring sugars such as those in milk and fruits.
* Added sugars provide calories without adding nutritional value
* The Dietary Guidelines recommend limiting added sugars to less than 10 percent of calories per day.
For example, if you need 2,000 calories a day, you should have no more than 200 calories from added sugars, which is 50 grams (a little more than the amount in one 16 fluid ounce bottle of regular soda).
* Limit desserts and sweet snacks such as cakes, cookies, and pastries.
Sodium
- Sodium is found in salt and many processed foods.
- Too much sodium is bad for your health. It can increase your blood pressure and your risk for a heart attack and stroke, two leading causes of death in the United States.
- Eating less sodium can reduce risk for high blood pressure.
- People age 14 and older should consume less than 2,300 milligrams per day of sodium
