Unit 2 Test Flashcards
define nutrient
a substance that provides nourishment essential for growth and the maintenance of life
what are the six major nutrients
carbohydrates, fats, protein, minerals, vitamins, water
what are the functions of carbs
most important source of energy. stored in your body for future energy and is used as a primary source for energy above all other nutrients
what are the two types of carbs
simple and complex
what are some examples of simple carbs
sugar, fruit, etc (bad?)
what are some examples of complex carbs
pasta, bread, etc (good?)
what are some examples of carbs
cereals, breads, rice, fruits, vegetables
what are the functions of fats
highly concentrated sources of energy. stored source of energy if your body doesn’t get enough carbohydrates
saturated fats
are bad and solid at room temp (eg. butter)
unsaturated fats
are good and liquid at room temp (eg. oil)
what are some examples of fats
dairy products, butter, fatty meats, nuts and seeds
what are the functions of protein
builds muscles, skin and hair. may be used for energy if your body doesn’t have enough carbs or fat
what are some examples of protein
eggs, cheese, lean meat
what are the functions of minerals
needed for growth and maintenance of the body. certain parts of the bodies need minerals (eg. calcium for bones). minerals dont provide energy because they dont have calories
what are some examples of minerals
milk, cereals, meats, green vegetables.
Normally get minerals from plants and animals that eat plants. plants store minerals they get from soil and water
what are the functions of vitamins
acts as helpers for your body. some individual vitamins perform special functions of your body. help break down carbs and fats. doesnt provide energy because no calories
what are some examples of vitamins
fruits, vegetables, grain dairy and meat products
what are the functions of water
can be considered the most important nutrient for our bodies.
makes up 70% of our body weight.
body uses water to dissolve nutrients and carry them to our cells
carries waste products out of our bodies and maintains our body temp
can go without water for 3-5 days
doesnt provide energy because no calories
what are some examples of water
water, juices, fruits and vegetables, teas, soups
what are the different types of nutrients
micronutrients and macronutrients
what are macronutrients
nutrients that your body needs a lot of eg. fats, protein, and carbs
what are micronutrients
nutrients your body doesnt need a lot of eg. vitamins and minerals
calorie intake
if you consume more calories than you burn, you gain weight
how much is too much calories per serving
100 calories per serving is moderate
400 or more is high
what are the good nutrients
calcium, dietary fibre, iron, vitamin a and c
what are the bad nutrients
cholesterol, saturated fat, sodium, sugars, transfats
the scale of daily value %
5% or less per serving is too low
20% or more is high
what are some examples of nutrient dense foods
fruits, veggies, whole grains, lean meats (fibres, vitamins)
what are some examples of empty calories
cakes, chips, energy drinks
what are empty calorie foods
most are highly processed foods that contain added fat and sugar . long shelf life
what are nutrient dense foods
provides fewer calories but are excellent sources of nutrients
what is the food guides recommendation
half plate - fruits and veggies
quarter plate - whole grain foods
quarter plate - protein (little dairy too)
old and new food guide comparisons
the new one focuses on fruits and vegetables, took dairy out almost completely
older ones were more detailed and easier to follow
what is a balanced breakfast
carbs - provide lasting energy for the day
fibre - provdes a feeling of fullness no overeating
protein - idk good for you
why should students eat breakfast
rich in whole grains, fibre, and protein
low in added sugar
benefits: boosts your attention span, concentration and memory
Breakfast should include
fibre, protein and fruit
why is eating nutritious breakfasts important
fuels the body with nutrients and provides food energy for the day
helps control the urge to eat a large brunch
gets the metabolism (body processes food into energy and burns calories going so you dont gain weight
