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