Nutrition

How much water should you drink daily?

1/2 your body weight in ounces

How many amino acids in foods are used by your body? How many does our body produce?

20 used by our body; 11 produced

How many grams of fiber should a teen girl consume daily?

25 grams

How many calories are recommended for athletes? How many for regular people?

2500 for athletes; 2000 for regular people

At least how many ounces of whole-grains should you eat?

3 ounces

How many calories does each gram of carbohydrate or protein provide?

4 calories per gram

How many grams of protein should a teen girl consume daily?

46 grams of protein

How many nutrients should we be getting in our daily intake?

6

At least how many minutes of physical activity should you get daily?

60 minutes

How many calories does each gram of fat provide?

9 calories per gram

Fats ______ and _______ fat-soluble vitamins through the bloodstream.

Absorb and transport

What are proteins made up of?

Amino acids

A dangerous condition in which the throat swells up and the heart has difficulty pumping

Anaphylaxis

The psychological desire for food

Appetite

Excess cholesterol can build up inside your ________, raising your risk of heart disease.

Arteries

The calories from fats that your body does not use is stored as _____ ___.

Body fat

What can you eat to prevent osteoporosis?

Calcium

A unit of heat used to measure the energy your body uses and the energy it receives from food

Calories

Starches and sugars found in foods, which provide your body's main source of energy

Carbohydrates

Which 3 nutrients provide energy?

Carbohydrates, proteins, and fats

Complex carbs are long ______ of ______ linked together, such as _____, _____, _____, and _____.

Chains; Sugars; Breads; Pasta; Oatmeal; Brown rice

A waxy, fat-like substance

Cholesterol

Food Intolerance is more ______ than Food Allergies.

Common

The most ______ additive food in the food is listed first.

Common

Proteins that carry all 9 amino acids

Complete proteins

Fats provide a _______ form of energy.

Concentrated

Spreading of pathogens from one food to another

Cross-Contamination

What color vegetables should you try to eat a lot of ?

Dark green and orange

_______ fats are composed of fatty acids.

Dietary

A set of recommendations about smart eating and physical activity for all Americans

Dietary Guidelines For Americans

The 9 amino acids the body must get from food

Essential Amino Acids

Fatty acids the body needs but cannot produce on its own

Essential fatty acids

Avoid foods high in ___, ____, and added _____.

Fat; Salt; Sugars

A tough complex carbohydrate that the body cannot digest

Fiber

A condition in which the body's immune system reacts to substances in some foods

Food Allergy

A negative reaction to food that doesn't involve the immune system.

Food Intolerance

Substances added to a food to produce a desired effect

Food additives

Food poisoning

Foodborne Illness

Contains limited to no fat, sugar, saturated fat, trans fat, cholesterol, sodium, or calories

Free

____, _____ fruits that provide ____ are a better choice than fruit juice.

Fresh; Whole; Fiber

Appear on items with a short shelf life, such as baked goods

Freshness Dates

What are good sources of fiber?

Fruits and Vegetables with skin

Your body needs fat to _______ properly.

Function

The simple sugar that carbs are turned into; the main source of fuel for the body

Glucose

Contains 10-19% of daily vitamin, mineral, protein, or fiber

Good Source Of

Something low in fat, saturated fat, limited cholesterol, and sodium

Healthy

Contains 20% of daily value for vitamins, minerals, proteins, or fiber

High

The natural physical drive to eat, prompted by the body's need for food

Hunger

Trans fats are formed by _________, which causes fat to harden.

Hydrogenation

Where is glucose stored?

In your body's tissue to be used later

When there are 1/3 fewer calories, 1/2 fat, or 1/2 sodium of the original version

Light

When there are 3 or less grams of fat per serving

Low

Elements found in food that are used by the body

Minerals

An interactive guide to healthful eating and active living

MyPyramid

The 11 amino acids are body produces

Nonessential amino acids

A high ratio of nutrients to calories

Nutrient-Dense

Substances in food that your body needs to grow, to repair itself, and to supply you with energy

Nutrients

The process by which your body takes in and uses food

Nutrition

_______ ___ is a good source of unsaturated fat.

Olive oil

Helps you determine how long the food will remain fresh

Open dating

Produced without the use of certain agricultural chemicals, such as synthetic fertilizers or pesticides

Organic

A condition in which the bones become fragile and break easily

Osteoporosis

Show the day on which a food was processed or packaged

Pack Dates

Treating a substance with heat to kill or slow the growth of pathogens

Pasteurization

What does food provide for?

Physical activity and keeping you mentally alert

Nutrients the body uses to build and maintain its cells and tissues

Protein

USDA Organic makes no claims that organic foods are ______ or more _______.

Safer; Nutritious

Consuming too many of these may increase your risk of heart disease

Saturated fats

Shows the last day on which a store should sell a product

Sell By Dates

Nutrients perform ________ ______.

Specific roles

______ ___, known as adipose tissue, provides insulation for the body.

Stored fat

Simple carbs are ______, such as _______ in fruits and _______ in milk.

Sugars; Fructose; Lactose

USDA requires ____ ___ to be on labels.

Trans fat

These can raise your total blood cholesterol level, increasing your risk for heart disease

Trans fats

Organic foods are labeled ____ _______.

USDA Organic

What 2 things can consuming a lot of fat lead to?

Unhealthful weight gain and obesity

The fat in all foods is a combination of ______ and ______ fats.

Unsaturated and Saturated fats

Eating these in moderate amounts may lower your risk of heart disease

Unsaturated fats

Show the last day on which a product's quality can be guaranteed

Use by/Expiration Date

Compounds found in food that help regulate many body processes.

Vitamins

What are the 4 main fat-soluble vitamins?

Vitamins A, D, E, & K

_________ and _________ do not supple calories but are necessary for carrying our various body functions.

Vitamins and minerals

What does food affect?

Your health and quality of life

What 2 things does fiber do?

~Aids digestion ~Reduces the risk of disease

What 5 things does our body use nutrients for?

~As an energy source ~To heal, build, and repair tissue ~To sustain growth ~To help transport oxygen to cells ~To regulate body functions

What 4 things are essential fatty acids important to?

~Brain development ~Blood clotting ~Controlling inflammation ~Maintaining healthy skin & hair

What are the 6 types of nutrients?

~Carbohydrates ~Proteins ~Fats ~Vitamins ~Minerals ~Water

What 4 things can healthy nutrition and exercise lower your risk of?

~Cardiovascular Disease ~Certain cancers ~Stroke ~Osteoporosis

What 3 things is cholesterol needed to create?

~Cell walls ~Certain hormones ~Vitamin D

What are 4 ways to prevent cross contamination?

~Clean ~Separate ~Cook ~Chill

What 4 environmental influences affect eating habits?

~Family and culture ~Advertising ~Friends ~Time and Money

What are the 4 symptoms of foodborne illness?

~Fever higher than 101.5 degrees ~Vomiting or diarrhea ~Blood in the stool ~Signs of dehydration

What are the 6 dietary recommendations?

~Focus on fruits ~Vary your veggies ~Get your calcium-rich foods ~Make half your grains whole ~Go lean with protein ~Limit certain foods

What are the 6 Nutritional Claims on food labels?

~Free ~Low ~Light ~High ~Good source of ~Healthy

What are 7 sensible snacks?

~Fresh fruit ~Cut-up vegetables ~String cheese ~Unsalted nuts ~Air-popped popcorn ~Fat-free yogurt ~Bread sticks

What are the 4 protein-rich plant-based foods?

~Grains ~Nuts ~Seeds ~Legumes

What are 3 general dietary guidelines?

~Make smart choices from every food group ~Find your balance between food and activity ~Get the most nutrition out of your calories

What are the 4 complete proteins from animal sources?

~Meat ~Eggs ~Dairy Products ~Soy

What 4 animal- based foods is saturated fat found in?

~Meat ~Many dairy products ~Palm oil ~Coconut oil

What are the 8 functions of water?

~Moving food through the digestive system ~Digesting carbs and proteins ~Aiding chemical reactions in the body ~Transporting nutrients and removing wastes ~Storing and releasing heat ~Cooling the body through perspiration ~Cushioning the eyes, brain, and spinal cord ~Lubricating the joints

What are the 5 Nutrition Label Basics?

~Name of food product ~Amount of food in package ~Name/Address of company ~Ingredients ~Nutrition Facts Panel

What are the 4 types of Open Dates?

~Sell by dates ~Use by or Expiration dates ~Freshness dates ~Pack dates

What are the 6 things listed on a Nutrition Facts Panel?

~Serving size ~Calories ~Nutrients ~Vitamins and minerals ~Footnote ~Percent daily value

What are the 3 types of carbohydrates?

~Simple ~Complex ~Fiber

What causes mindless eating?

~Stress ~Frustration ~Loneliness ~Sadness ~Boredom

What 3 foods contain large amounts of unsaturated fats?

~Vegetable Oils ~Nuts ~Seeds

Which 3 vitamins are water-soluble?

~Vitamin C ~Folic Acid ~B vitamins

What 5 things should you do when eating out?

~Watch portion sizes ~Pay attention to how foods are prepared ~Add fresh vegetables and fruits ~Go easy on toppings ~Don't drink your calories