Unit 2 Flashcards
What is a carbohydrate?
Macronutrient that provides energy
What is the difference between complex carbohydrates and simple carbohydrates?
Complex carbs contain vitamins and minerals in addition to calories
What is the taste difference between complex carbs and simple carbs?
Simple carbs taste sweet, complex carbs taste starchy
What is dietary fiber?
Non-digestible carbohydrate
What is a protein?
Macronutrient that provides energy. Also used to maintain muscles, cartilage, and skin
What is protein used for?
Maintaining muscle, bone, and cartilage
How many calories does 1 gram of protein provide?
4 cal/ gram of protein
What is a complete protein?
A protein which contains all amino acids the body needs
Which plants provide complete proteins?
Quinoa and soy
What is a dietary fat?
Macronutrient which provides a lot of energy
How many calories are gained from 1 gram of dietary fat?
9 calories
What do we need dietary fats for?
Absorbing vitamins, make hormones, surround nerves, help the body feel full
What is unsaturated fat?
Usually liquid at room temp. Good fat.
What are saturated fats?
Solid at room temp. Raise blood lipid and cholesterol levels. Not good fat.
What are trans fats?
Created during conversion of oils into solid fats. Usually solid at room temp. Negative effect on heart health
Which types of fat negatively effect heart health?
Trans and saturated fats
What are some examples of trans fats?
Stick margarine, non-dairy coffee creamers, processed baked goods, deep-fried and processed foods
What are some examples of saturated fats?
Whole milk animal products, animal fats, coconut and palm oils
What are some examples of unsaturated fats?
Most veggie oils, mayo, avocado, fatty fish, nuts and nut butter
What is a vitamin?
Micro-nutrient used for all kinds of stuff
What are the 12 common vitamins?
Vitamin A, B complex vitamins: Thiamine, Riboflavin, Niacin, Biotin, Vitamin B-6, Cobalamin, Folate.
Vitamin C, Vitamin D, Vitamin E, Vitamin k
What are the two classifications of vitamins?
Water soluble and fat soluble
What are some examples of water soluble vitamins?
B complex, and vitamin C
What are some examples of fat soluble vitamins?
Vitamins A, D, E and K
What are some functions and sources of vitamin A?
Vision health, protects body tissue.
Colorful plants, whole milk dairy products, and liver.
What are some functions and sources of B complex vitamins?
Helps the body obtain or make energy from food eaten, essential for brain function.
B-12 is needed for red blood cells.
Variety of animal products, leafy green veggies, beans, and cereals
What are some functions and sources of vitamin C?
Skin, bones, and connective tissue. Promotes healing. Helps the body absorb iron and calcium. Plays essential part in immune, nervous, and muscular systems.
Plants: fruits and veggies.
What are some functions and sources of vitamin D?
Helps body absorb calcium. Plays a role in muscular, nervous, and immune systems.
Occurs naturally from sunlight. Enriched cereal, milk, egg yolk, liver, oily fish.
What are some functions and sources of vitamin E?
Keeps immune system strong. Supports formation of blood cells. Protects immune system from damage.
Vegetable oils, nuts, seeds, leafy greens.
What are some functions and sources of vitamin K?
Helps body make protein for healthy bones, tissues, and blood clotting.
Limited source in milk and eggs. Green veggies, dark berries.
What’s a big difference between vitamins and minerals?
Minerals are not broken down. They are absorbed by plants, or eaten by animals. Then we eat those things.
What are some common important minerals?
Iron, sodium, potassium, and calcium.
What are the primary functions of calcium?
Blood vessel contraction, proper structure and function of bone and teeth, muscle contraction.
What are the primary functions of iron?
Helps provide oxygen to blood cells, tissues, and organs. Assists in the creation of some hormones.
What are the primary functions of sodium?
Electrolyte. Maintains fluid balance. Blood pressure maintenance. Muscle function.
What are the primary functions of potassium?
Electrolyte. Maintains fluid stasis in cells. Nerve transmission. Muscle function.
What are some sources of calcium?
Dairy products, leafy greens, green veggies, fish with soft bones, tofu
What are some sources for iron?
Animal protein, pasta, grains, beans, tofu, spinach, broccoli
What are some sources for sodium?
Table salt, packaged and processed foods, soy sauce
What are some sources for potassium?
Leafy greens, fruits from the vine, veggies, fruits, milk and dairy products.
