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PATHFIT 1 > Unit 2 Nutrition > Flashcards

Unit 2 Nutrition Flashcards

1
Q

Is a critical part of health and
development.

A

Nutrition

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2
Q

Provides energy for the
muscles and brain

A

Carbohydrates

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3
Q

Give endurance and
strength

A

Carbohydrates

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4
Q

Provide fiber for better
digestions

A

Carbohydrates

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5
Q

What is a common misconception about carbohydrates and weight gain?

A

A common misconception is that eating carbohydrates makes you fat. However, it’s not the carbs themselves but the added fats, like butter or mayonnaise, that contribute to weight gain.

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6
Q

According to Catapang (1999), what actually makes carbohydrates fattening?

A

carbohydrates become fattening when they are combined with added fats, such as butter, cream, or mayonnaise.

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7
Q

Can eating carbs alone cause weight gain?

A

No, eating carbs alone does not cause weight gain. It’s the added fats that, when combined with carbs, can lead to weight gain

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8
Q

What are the 2 types of carbohydrates?

A
  1. Simple Carbs
  2. Complex Carbs
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9
Q

What is Complex Carbs?

A

Complex carbs are a type of carbohydrate made of STARCHES and FIBER. They take longer to digest than simple carbs, which helps give you steady energy.

Examples:(HEALTHY FOODS)
Whole grains (like brown rice and oats), beans, and vegetables, fruits.

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10
Q

What is Simple Carbs?

A

Simple carbs are SUGARS that are quickly digested by the body.

Examples: (JUNKFOODS) Candy, soda, white bread, Donut, Chocolate and more.

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11
Q

Will help build, repair the
body

A

Protein

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12
Q

Provide resistance
against infection

A

Protein

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13
Q

Too much intake will
damage the kidney

A

Protein

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14
Q

What are the 2 types of protein?

A
  1. Plant Based Protein - incomplete proteins
  2. Animal Based Protein- complete proteins
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15
Q

How much protein is in Chickpeas?

A

7g protein

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16
Q

How much protein is in oats?

A

11g protein

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17
Q

How much protein is in Tofu?

A

13g protein

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18
Q

How much protein is in Brown Rice?

A

3g protein

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19
Q

How much protein is in Quinoa?

A

4g protein

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20
Q

How much protein is in Lentils?

A

6g protein

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21
Q

How much protein is in Cashews?

A

18g protein

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22
Q

How much protein is in Peanut Butter?

A

28g protein

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23
Q

How much protein is in Almonds?

A

29g protein

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24
Q

How much protein is in Avocado?

A

2g protein

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25
How much protein is in Broccoli?
4g protein
26
How much protein is in Edamame?
12g protein
27
How much protein is in Eggs?
14g protein
28
How much protein is in Turkey Mince?
25 protein
29
How much protein is in Chicken Breast?
25g protein
30
How much protein is in Prawns?
18g protein
31
How much protein is in Tuna?
25g protein
32
How much protein is in Salmon?
25g protein
33
How much protein is in Porkchop?
19g protein
34
How much protein is in Ribeye?
19g protein
35
How much protein is in Duck?
27g protein
36
How much protein is in Semi Skimmed Milk?
4g protein
37
How much protein is in Greek yogurt?
9g protein
38
How much protein is in Edam Cheese?
26g protein
39
Give the body energy (calories) and vitamins
Fats
40
Regulate body temperature
Fats
41
What are the 4 kinds of Fats
1. Vegetable fats (Saturated fats) 2. Animal fats (Saturated fats) 3. Polyunsaturated fats (Unsaturated fats) 4.Monounsaturated fats (Unsaturated fats)
42
What are the examples of Vegetable fats?
coconut, palm oil 3 in 1 & 2 in beverages Creamer Condensed Milk
43
What are the examples of Animal fats?
Poultry Skin Fatty meat Butter Lard Full cream dairy products
44
What are the examples of Polyunsaturated fats?
Corn oil Soybean oil Sunflower oil Seeds Cold-water Fish
45
What are the examples of Monounsaturated fats?
Olive oil Canola oil Peanut oil Sesame oil Avocado Most nut
46
(additional information) Trans Fats - Often found in processed foods, baked goods, and fried items. These fats are created through an industrial process that adds hydrogen to liquid vegetable oils, making them more solid.
Examples: Cakes Cookies Margarine French Fries Most ready meals Hydrogenated vegetable oils
47
Protections against all diseases
Vitamins and Minerals
48
For growth of bones, teeth, and blood cells
Vitamins and Minerals
49
What Vitamin can helps to see clearly improves textures of the skin, hair, and nails.
Vitamin A Foods high in Vitamin A: Cheese, Egg, Fish, Sweet potato, Carot, Papaya, Pumpkin, broccoli, Avocado, Pepper.
50
These Vitamin can help your healthy skin, nerves, and eyes; essential in building the red blood cells and aids in digestions.
Vitamin B Foods high in Vitamin B: Oats, Spinach, Nuts, Soy Milk, Eggs and Dairy, Beans, Fish, Chicken, Beef liver.
51
What Vitamins can helps your teeth and gums become healthy; maintains bones; helps to heal wounds and prevent cold symptoms.
Vitamin C Foods high in Vitamin C: Rosehip, Sea Buckthorn, Red Pepper, Papaya, Kiwi, Melon, Spinach, Celery, Guava, Cauliflower, Cabbage, Pineapple, Brussels Sprouts, Orange, Broccolli.
52
What Vitamins can helps build strong teeth and bones, considered as “sunshine” vitamins
Vitamin D Foods high in Vitamin D: Cheese, Salmon, Oysters, Chanterelle, Tuna, Eggs, Milk, Fish, Red caviar, Butter, Cod Liver oil
52
These Vitamins can helps to prevent Cancers
Vitamin K Foods high in Vitamin K: Parsley, Watercress, Green Onions, Leaf Lettuce, Cabbage, Broccoli, Pomegranate, Avocado, Cauliflower, Walnuts, Basil, Kiwi, Spinach, Cucumber, Prunes.
53
These Vitamin can helps in the formation of red blood cells.
Vitamin E Foods high in Vitamin E: Broccoli, Vegetable Oil, Salmon, Olives, Almonds, Brussels, Red Pepper, Avocado, Sunflower Seeds, Eggs, Butternut Squash, Spinach, Dried Apricots, Peanut, Sea Buckthorn
54
(additional info) Foods rich in Calcium
Foods rich in calcium include: Dairy products: Milk, cheese, and yogurt Leafy greens: Kale, spinach, and collard greens Fortified plant-based milk: Almond milk, soy milk, and oat milk (fortified with calcium) Fortified cereals: Many breakfast cereals are fortified with calcium Tofu: Especially if made with calcium sulfate Salmon and sardines: Canned with bones Almonds: A good source of calcium Chia seeds: Rich in calcium and other nutrients
55
(additional info) Foods rich in Magnesium
Leafy greens: Spinach, kale, and Swiss chard Nuts and seeds: Almonds, cashews, and pumpkin seeds Whole grains: Brown rice, quinoa, and whole wheat products Legumes: Black beans, chickpeas, and lentils Avocados: A good source of magnesium Bananas: Provide a moderate amount of magnesium Fatty fish: Salmon and mackerel Dark chocolate: Contains magnesium, but should be consumed in moderation
55
(additional info) Foods rich in Zinc
Meat: Beef, pork, and lamb Shellfish: Oysters, crab, and shrimp Poultry: Chicken and turkey Legumes: Chickpeas, lentils, and beans Nuts and seeds: Pumpkin seeds, cashews, and hemp seeds Dairy products: Cheese and milk Whole grains: Quinoa, oats, and whole wheat products Fortified cereals: Many breakfast cereals are fortified with zinc
56
(additional info) Foods rich in Iron
Red meat: Beef, lamb, and pork Poultry: Chicken and turkey Seafood: Oysters, clams, and sardines Legumes: Lentils, chickpeas, and beans Leafy greens: Spinach and kale Fortified cereals: Many breakfast cereals are fortified with iron Nuts and seeds: Pumpkin seeds, hemp seeds, and cashews Tofu: A good plant-based source of iron Dried fruits: Apricots, raisins, and prunes
57
(additional info) Foods rich in Potassium
Bananas: Well-known for their high potassium content Avocados: A great source of potassium Sweet potatoes: Packed with potassium Spinach: Contains a good amount of potassium Tomatoes: Both fresh and in products like tomato sauce Oranges: Provide potassium along with vitamin C Beans: Such as kidney beans, black beans, and lentils Potatoes: Regular and baked potatoes are high in potassium Yogurt: A dairy source of potassium
58
Aids the body for better digestion in order to have regular bowel movement. It regulates the body temperature, also cleanses the body’d internal organs, and helps to have a glowing and soft
Water
59
Nutrition is a critical part of health and development.
According to the World Health Organization (WHO)
60
Better _________is related to improved infant, child, and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.
nutrition
61
Are the body’s main source of energy. They are broken down into glucose, which is used to fuel the cellular process of physical activities.
CARBOHYDRATES
62
sugars found in fruits, milk, and sweets that provide quick energy
Simple Carbs
63
found in whole grains, vegetables, and legumes, they provide sustained energy.
Complex carbs -
64
Are essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.
PROTEIN
65
basically, food sources of protein which is from the plants.
Plant Base Protein
66
animal products provide the highest quality protein sources.
Animal Based Protein-
67
Provide a concentrated source of energy, support cell growth, protect organ, and help absorb certain vitamins.
FATS
68
Give the body energy(calories) and vitamins
FATS
69
These are inorganic compounds that are necessary for various metabolic processes and overall health.
VITAMINS AND MINERALS
70
builds and protects bones and teeth
Calcium
71
need for the immune system, taste, smell, and wound healing
Zinc
72
essential for blood health; found in red meat, beans, and fortified cereals.
Iron
72
works with calcium in muscle contraction
Magnesium
73
balances fluids in the body and helps maintain a steady heartbeat and send nerves.
Potassium
74
need to be consumed more regularly as they are not stored in large amounts.
Water soluble vitamins- (C & B complex)
75
Maintaining hydration, regulating body temperature,aiding digestion, and transporting nutrients in the body.
water

PATHFIT 1 (2 decks)

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