Week 2 - veg, fruit, nuts, seeds Flashcards
What is oxidative stress
Imbalance between oxidants and antioxidants
= oxygen radical absorbance capacity, measures antioxidant strength
What is the recommended fruit/vegetable servings/day
5-10
Adequate intake for fiber?
14g / 1000 kcal
Adequate intake of fiber for adult women
25 g
Adequate intake of fiber for adult men
38g
What is the mean intake of dietary fiber in teh US?
17 g/day
Only 5% of the population reaches the adequate intake (AI) (14g / 1000 kcal)
What has more fiber: peeled tomatoes or whole tomatoes or tomato juice?
Whole > peeled > juice
Canned and frozen have just as much as raw.
Drying and crushing can diminish or destroy fiber.
Removing seeds, peels, or hulls reduces fiber content.
What kind of fiber increases fecal bulk, speeds passage of food through digestive tract
Insoluble fiber (from cell walls of plants)
What kind of fiber slows passage of food into intestines (regulates blood sugar)
Water-soluble fiber
Does not increase fecal bulk significantly
Sources of water soluble fiber
Beans
Oat bran
Fruits & Vegetables
Sources of insoluble fiber
Whole grains (and bran)
Vegetables
Beans
Cooked or raw? (Informational card)
Some nutrients are more bioavailable when cooked,
others when consumed raw
• Cooking boosts lycopene in tomatoes
• Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants than when consumed raw
Cooking can destroy some Vit C content
What is the key nutrient in this: leafy greens
Calcium
What is the key nutrient in this: apples (2)
Fiber
Antioxidant activity
What is the key nutrient in this: cranberries (3)
Fiber, vitamin C, manganese
