Unit 2 Flashcards

1
Q

What is a carbohydrate?

A

Macronutrient that provides energy

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2
Q

What is the difference between complex carbohydrates and simple carbohydrates?

A

Complex carbs contain vitamins and minerals in addition to calories

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3
Q

What is the taste difference between complex carbs and simple carbs?

A

Simple carbs taste sweet, complex carbs taste starchy

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4
Q

What is dietary fiber?

A

Non-digestible carbohydrate

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5
Q

What is a protein?

A

Macronutrient that provides energy. Also used to maintain muscles, cartilage, and skin

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6
Q

What is protein used for?

A

Maintaining muscle, bone, and cartilage

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7
Q

How many calories does 1 gram of protein provide?

A

4 cal/ gram of protein

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8
Q

What is a complete protein?

A

A protein which contains all amino acids the body needs

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9
Q

Which plants provide complete proteins?

A

Quinoa and soy

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10
Q

What is a dietary fat?

A

Macronutrient which provides a lot of energy

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11
Q

How many calories are gained from 1 gram of dietary fat?

A

9 calories

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12
Q

What do we need dietary fats for?

A

Absorbing vitamins, make hormones, surround nerves, help the body feel full

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13
Q

What is unsaturated fat?

A

Usually liquid at room temp. Good fat.

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14
Q

What are saturated fats?

A

Solid at room temp. Raise blood lipid and cholesterol levels. Not good fat.

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15
Q

What are trans fats?

A

Created during conversion of oils into solid fats. Usually solid at room temp. Negative effect on heart health

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16
Q

Which types of fat negatively effect heart health?

A

Trans and saturated fats

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17
Q

What are some examples of trans fats?

A

Stick margarine, non-dairy coffee creamers, processed baked goods, deep-fried and processed foods

18
Q

What are some examples of saturated fats?

A

Whole milk animal products, animal fats, coconut and palm oils

19
Q

What are some examples of unsaturated fats?

A

Most veggie oils, mayo, avocado, fatty fish, nuts and nut butter

20
Q

What is a vitamin?

A

Micro-nutrient used for all kinds of stuff

21
Q

What are the 12 common vitamins?

A

Vitamin A, B complex vitamins: Thiamine, Riboflavin, Niacin, Biotin, Vitamin B-6, Cobalamin, Folate.
Vitamin C, Vitamin D, Vitamin E, Vitamin k

22
Q

What are the two classifications of vitamins?

A

Water soluble and fat soluble

23
Q

What are some examples of water soluble vitamins?

A

B complex, and vitamin C

24
Q

What are some examples of fat soluble vitamins?

A

Vitamins A, D, E and K

25
Q

What are some functions and sources of vitamin A?

A

Vision health, protects body tissue.

Colorful plants, whole milk dairy products, and liver.

26
Q

What are some functions and sources of B complex vitamins?

A

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

27
Q

What are some functions and sources of vitamin C?

A

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.

28
Q

What are some functions and sources of vitamin D?

A

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.

29
Q

What are some functions and sources of vitamin E?

A

Keeps immune system strong. Supports formation of blood cells. Protects immune system from damage.

Vegetable oils, nuts, seeds, leafy greens.

30
Q

What are some functions and sources of vitamin K?

A

Helps body make protein for healthy bones, tissues, and blood clotting.

Limited source in milk and eggs. Green veggies, dark berries.

31
Q

What’s a big difference between vitamins and minerals?

A

Minerals are not broken down. They are absorbed by plants, or eaten by animals. Then we eat those things.

32
Q

What are some common important minerals?

A

Iron, sodium, potassium, and calcium.

33
Q

What are the primary functions of calcium?

A

Blood vessel contraction, proper structure and function of bone and teeth, muscle contraction.

34
Q

What are the primary functions of iron?

A

Helps provide oxygen to blood cells, tissues, and organs. Assists in the creation of some hormones.

35
Q

What are the primary functions of sodium?

A

Electrolyte. Maintains fluid balance. Blood pressure maintenance. Muscle function.

36
Q

What are the primary functions of potassium?

A

Electrolyte. Maintains fluid stasis in cells. Nerve transmission. Muscle function.

37
Q

What are some sources of calcium?

A

Dairy products, leafy greens, green veggies, fish with soft bones, tofu

38
Q

What are some sources for iron?

A

Animal protein, pasta, grains, beans, tofu, spinach, broccoli

39
Q

What are some sources for sodium?

A

Table salt, packaged and processed foods, soy sauce

40
Q

What are some sources for potassium?

A

Leafy greens, fruits from the vine, veggies, fruits, milk and dairy products.