Week 2 PP Flashcards
Classes of the 6 Essential Nutrients?
-Carbohydrates
-Fats
-Protein
-Water
-Vitamins
-Minerals
3 groups of carbohydrates
Simple - ex. bread, **crackers (especially bad for kids because it sticks), sugary drinks
Complex - ex. grains & vegetables
Dietary Fiber - 2 classifications - soluble & insoluble
What are Carbohydrates for?
Carbs = Fuel
Protect against disease
What are the primary sources of carbohydrates?
Pasta
Rice
Breads
Potatoes
Milk - has lactose in it which is primary source of carbs in it
Fats (lipids)- support many of the functions in the body like..
Building new cells
for Blood Clotting
Vitamin & Mineral absorption
Muscle movement
Balance blood sugar
What is Cholesterol?
A fat commonly found in saturated fats (from animal sources)
Fat inthe body is divided into 2 categories:
-High-density lipoprotein (HDL) is “good fat”
-Low-density lipoprotein (LDL) is “bad fat”
What should cholesterol be limited to?
250 mg per day or less
What are good fats?
‘Good’ fats are unsaturated
Mono & Polyunsaturated
Mono ex: olive, canola, avacado
-Poly ex: corn, salmon sardine
What are bad fats?
Bad fats are saturated
fatty meats and dairy products
What are proteins?
- Composed of amino acids
- Only nutrient that can build and repair body tissues
- There are 20 amino acids identified ; 9 are essential for adults for normal growth and maintenance of tissues**
- These essential amino acids must come from food
Classifications of Proteins?
Complete - fish, dairy, eggs
Incomplete - nutes, seeds, whole grains and legumes
Often called the forgotten nutrient, water helps in..
-building tissue
-regulates body temp
-dissolves minerals & nutrients to make them accessible to our body
Do vitamins supply energy?
No Vitamins do not supply energy but are needed to release energy from carbohydrates, fats & proteins
What are vitamins?
- Essential nutrients that mainly come from foods
- Strengthen teeth and bones
- Do not supply energy, but needed to release energy from carbohydrates, fats, and proteins
- To date, 13 vitamins have been discovered
- Four are fat-soluble
- Nine are water-soluble
What are minerals?
- Minerals are the components of bones and teeth that make them rigid and strong.
- important part in maintaining the body’s water-electrolyte balance.
- 14 essential minerals
- Minerals present in the largest quantities are sodium, potassium, calcium, chlorine, phosphorus, and magnesium
Why are antioxidants important?
They prevent or slow damage to our cells
Examples of Vitamin E?
soybeans, almonds, oatmeal, chickpeas (garbanzo beans), hazelnuts, rye flour, wheat germ, sunflower seeds
Examples of Vitamin C?
peppers, oranges, brussels sprouts, strawberries, tangerines, broccoli, lemons, raspberries,
cabbage, grapefruit, black currants, cauliflower
Examples of Beta-carotene?
carrots, sweet potatoes, pumpkin, kale, winter squash, spinach, cantaloupe, apricots, mustard greens
Factors that Influence Food Choices
-Cultural - may have originated from availability in a region, taste is developed in childhood, religous food choices
-Economic - level of income can contribute to a person’s diet
Biggest impacts ^
- Time of year
-peer influences - family & friends
-taste buds
-traditions
-flavour
-special occacions
-social setting
-age
-aroma/smell
-health value
-texture
-availability
-seasonal
-ease of preparation
Every food label must contain the following info:
-individual serving size
-number of servings per container
-total calories
-calories derived from fat content, cholesterol, sodium, carbs, and protein
-percentage of daily value (% of RDA - recommended daily allowance)
What does Product Label Information begin with?
Begins with the serving size
-it is uniform across product lines so that you can easily compare similar foods
The amount of each nutrient in the food is expressed in 2 ways:
-as a percentage of the RDA
-by weight of the serving size
Benefit of Food Labels?
By using the percentage of daily values, you can easily determine whether a food contributes a large or small amount of a particular nutrient
Labeling ingredients rules
- foods are required to have the ingredients listed on the package
- ingredients are listed in descending order of weight to indicate the proportion of any ingredient
- artificial coloring must also be named in the list of ingredients
Examples of nutrient claims include..
-“low fat”
-“high fiber”
-“reduced calories”
-“cholesterol free”
-“organic”
Organic Foods
- Foods with the “organic” label must have been grown without the use of any chemical pesticides, herbicides, or fertilizers
- The use of hormones in seed preparation is prohibited
- Organic milk must have no added vitamins or chemicals, and preparation is closely monitored
A nutrition facts table gives you information on:
-serving size
-calories
-% DV
13 Core nutrients on food labels:
- fat
-cholesterol
-sodium
-carbohydrates
-fibre
-sugars
-protein
-vitamin A
-calcium
iron
What does Sugar-Free mean? ***
- Less than 0.5g sugar and less than 5 calories/serving.
- Other terms with the same meaning: free of sugar, without sugar, contains no sugar, zero sugar, sugarless
What does No Added Sugars mean?
- no ingredients containing added sugars or ingredients that contain sugars that substitute for added sugars
What does reduced sugar mean?
contains at least 25% less sugars, totalling at least 5g less/serving. “lower in sugars” “sugar reduced”, “less sugar” has the same meaning.
What does Calorie reduced mean??
at least 25% less calories compared to a similar product
What does Light mean?
foods either reduced in fat or calories or light in color. An explanation on the label is required to explain what makes the food light
Foods that Cause Tooth Decay?
-sugary liquids, such as soft drinks, leave the mouth quickly and are not as cariogenic as sticky foods such as raisins and caramels
-foods such as crackers, although they are not sweet, are cariogenic because they stick to the teeth and remain in the mouth long enough to be broken down into sugars
- another important factor in carcinogenicty is whether the food stimulates the flow of saliva
Examples of Sugar Substitutes
Saccharin, aspartame, sorbitol, and mannitol are noncariogenic, which means they do not cause dental caries
Xylitol - natural substance inhibits the growth of streptococcus mutans, which can cause decay
