Topical Focus Flashcards
1
Q
What is iron?
A
- important in formation of hemoglobin and myoglobin in red blood cells
- involved in energy metabolism and the immune system
2
Q
What foods contain iron?
A
- fish, red meats, poultry
- whole grains and enriched breads
- cereals and pastas
- dark leafy greens
- legumes
3
Q
Iron is best absorbed with what?
A
Foods high in vitamin C.
4
Q
What is fibre?
A
- promoted normal functioning of intestine and bowel
- promotes regularity and a healthy colon
5
Q
What foods can we find fibre in?
A
- whole grain breads and cereals
- legumes
- fruits and veggies
6
Q
What are fats?
A
- the most concentrated source of energy
- helps carry fat soluble vitamins (A, D, E, K)
- essential fatty acids are essential for brain functioning and healthy skin
7
Q
What are the bad fats?
A
- Saturated: meats, dairy products, tropical oils
- Trans: oils that turn into solids
8
Q
What are the better fats?
A
- Poly saturated: corn oil, soy oil, sunflower oil
- Mono saturated: olive oils, canola oils, avocados
9
Q
What are the best fats?
A
- Omega 3s: seafood, fish oil pills
10
Q
What is calcium?
A
- mineral needed to build strong bones and teeth
- promotes normal blood clotting and healthy nerve functioning
11
Q
What foods contain calcium?
A
- milk and alternatives
- salmon and sardines with bones
- fortified rice and soy beverages
- fortified margarine
- eggs and organ meats
- some fish and fish liver oils
12
Q
What are carbohydrates?
A
- main source of energy
- assists in utilizing fats
- needed for work and physical activities
13
Q
What foods contain carbohydrates?
A
- breads
- cereal
- pasta
- potatoes
- rice and couscous
- legumes and lentils
- fruits and veggies
- milk and alternatives
14
Q
What is protein?
A
- builds and repairs body tissues
- makes antibodies to fight infections
15
Q
What foods contain protein?
A
- meat, fish, poultry
- milk and alternatives
- eggs
- legumes and lentils
- tofu
- nuts and seeds
- breads and cereals
