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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
Q

How much protein is in Broccoli?

A

4g protein

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26
Q

How much protein is in Edamame?

A

12g protein

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27
Q

How much protein is in Eggs?

A

14g protein

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28
Q

How much protein is in Turkey Mince?

A

25 protein

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29
Q

How much protein is in Chicken Breast?

A

25g protein

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30
Q

How much protein is in Prawns?

A

18g protein

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31
Q

How much protein is in Tuna?

A

25g protein

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32
Q

How much protein is in Salmon?

A

25g protein

33
Q

How much protein is in Porkchop?

A

19g protein

34
Q

How much protein is in Ribeye?

A

19g protein

35
Q

How much protein is in Duck?

A

27g protein

36
Q

How much protein is in Semi Skimmed Milk?

A

4g protein

37
Q

How much protein is in Greek yogurt?

A

9g protein

38
Q

How much protein is in Edam Cheese?

A

26g protein

39
Q

Give the body energy
(calories) and vitamins

A

Fats

40
Q

Regulate body
temperature

A

Fats

41
Q

What are the 4 kinds of Fats

A
  1. Vegetable fats (Saturated fats)
  2. Animal fats (Saturated fats)
  3. Polyunsaturated fats (Unsaturated fats)
    4.Monounsaturated fats (Unsaturated fats)
42
Q

What are the examples of Vegetable fats?

A

coconut, palm oil
3 in 1 & 2 in beverages
Creamer
Condensed Milk

43
Q

What are the examples of Animal fats?

A

Poultry Skin
Fatty meat
Butter
Lard
Full cream dairy products

44
Q

What are the examples of Polyunsaturated fats?

A

Corn oil
Soybean oil
Sunflower oil
Seeds
Cold-water Fish

45
Q

What are the examples of Monounsaturated fats?

A

Olive oil
Canola oil
Peanut oil
Sesame oil
Avocado
Most nut

46
Q

(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.

A

Examples: Cakes
Cookies
Margarine
French Fries
Most ready meals
Hydrogenated vegetable oils

47
Q

Protections against all
diseases

A

Vitamins and
Minerals

48
Q

For growth of bones,
teeth, and blood cells

A

Vitamins and
Minerals

49
Q

What Vitamin can helps to see clearly improves textures of the skin, hair, and nails.

A

Vitamin A

Foods high in Vitamin A: Cheese, Egg, Fish, Sweet potato, Carot, Papaya, Pumpkin, broccoli, Avocado, Pepper.

50
Q

These Vitamin can help your healthy skin, nerves,
and eyes; essential in
building the red blood cells
and aids in digestions.

A

Vitamin B

Foods high in Vitamin B: Oats, Spinach, Nuts, Soy Milk, Eggs and Dairy, Beans, Fish, Chicken, Beef liver.

51
Q

What Vitamins can helps your teeth and gums
become healthy; maintains
bones; helps to heal
wounds and prevent cold
symptoms.

A

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
Q

What Vitamins can helps build strong
teeth and bones,
considered as
“sunshine” vitamins

A

Vitamin D

Foods high in Vitamin D: Cheese, Salmon, Oysters, Chanterelle, Tuna, Eggs, Milk, Fish, Red caviar, Butter, Cod Liver oil

52
Q

These Vitamins can helps to prevent Cancers

A

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
Q

These Vitamin can helps in the formation of
red blood cells.

A

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
Q

(additional info)
Foods rich in Calcium

A

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
Q

(additional info)
Foods rich in Magnesium

A

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
Q

(additional info)
Foods rich in Zinc

A

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
Q

(additional info)
Foods rich in Iron

A

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
Q

(additional info)
Foods rich in Potassium

A

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
Q

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

A

Water

59
Q

Nutrition is a critical part of health and
development.

A

According to the World Health
Organization (WHO)

60
Q

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.

A

nutrition

61
Q

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.

A

CARBOHYDRATES

62
Q

sugars found in fruits, milk, and sweets that provide quick
energy

A

Simple Carbs

63
Q

found in whole grains, vegetables, and legumes, they provide sustained energy.

A

Complex carbs -

64
Q

Are essential for building and repairing tissues, making enzymes and hormones, and
supporting immune function.

A

PROTEIN

65
Q

basically, food sources of protein which is from the plants.

A

Plant Base Protein

66
Q

animal products provide the highest quality
protein sources.

A

Animal Based Protein-

67
Q

Provide a concentrated source of energy, support cell growth, protect organ, and help absorb
certain vitamins.

A

FATS

68
Q

Give the body energy(calories)
and vitamins

A

FATS

69
Q

These are inorganic compounds
that are necessary for various
metabolic processes and overall
health.

A

VITAMINS AND MINERALS

70
Q

builds and protects bones and teeth

A

Calcium

71
Q

need for the immune system, taste, smell, and wound healing

A

Zinc

72
Q

essential for blood health; found in red meat, beans, and fortified cereals.

A

Iron

72
Q

works with calcium in muscle contraction

A

Magnesium

73
Q

balances fluids in the body and helps maintain a steady heartbeat and send nerves.

A

Potassium

74
Q

need to be consumed more regularly as
they are not stored in large amounts.

A

Water soluble vitamins- (C & B complex)

75
Q

Maintaining hydration, regulating body temperature,aiding digestion, and
transporting nutrients in the body.

A

water

PATHFIT 1 (2 decks)

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