optimal nutrients

what are the five categories of vegetables?

Dark green vegetables, Red and orange vegetables, Beans and peas, Starchy vegetables, and Other vegetables.

what are fats?

Fats, also known as lipids, are important because they support cell growth, provide energy, and help the body absorb certain vitamins.

what is a fiber?

Fiber is a type of carbohydrate that comes from plants. The body cannot break fiber down into sugar, so it remains largely undigested and is not absorbed by the body.

What are the five food groups?

Grains Vegetables Fruits Dairy Protein

what are high-density lipoproteins?

HDL is considered "good" cholesterol, because it will help carry some (but not all) of the LDL cholesterol away from the arteries and back to the liver.

What are incomplete proteins?

Incomplete proteins lack one or more of the essential building blocks. However, eating certain combinations of incomplete proteins within a 24-hour period makes a complete protein. Incomplete proteins are found in plant sources, such as whole grains (whole-grain bread, cereal, pasta, and brown or wild rice), vegetables (such as split pea soup), legumes (such as beans and lentils), and nuts.

Two types of lipoproteins carry cholesterol to and from cells:

LDL (low-density lipoprotein) and HDL (high-density lipoprotein).

what are low-density lipoproteins?

LDL is considered "bad" cholesterol because it contributes to fatty buildup in arteries, increasing risk for heart attack, stroke, and coronary heart disease.

according to myPlate, what should a plate look like?

One-half vegetables and fruits One-quarter grains, preferably whole-grains One-quarter lean protein Include a serving of low-fat dairy

what are polyunsaturated fats?

Polyunsaturated fats contain omega-3 and omega-6 fatty acids, which are called essential fatty acids because they cannot be made by the body.

refined grains?

Refined grains have had the bran and the germ removed in a process called milling.

what are saturated fats?

Saturated fats are often solid at room temperature and are sometimes referred to as solid fat.

what are simple carbohydrates?

Simple carbohydrates are simple sugars that are found in food and are digested quickly in the body.

who developed the myPlate?

The United States Department of Agriculture

what are proteins?

The body uses proteins to build, maintain, and repair cells. Protein is the final nutrient that can provide the body energy. The two types of proteins are complete and incomplete.

what are grains?

The grains food group consists of foods that are made from wheat, rice, oats, cornmeal, barley, rye, etc.

what are trans fats?

Trans fats are also solid at room temperature and are mainly formed from vegetable oils through a process called hydrogenation.

what are unsaturated fats?

Unsaturated fats, usually called oils, are liquid at room temperature. These oils contain polyunsaturated fats and monounsaturated fats, which are found in plant sources (such as olives, seeds, and nuts) and fish.

what are vitamins?

Vitamins help the body function properly. They aid in healing wounds, strengthening the immune system, repairing cell damage, and converting food into energy. The two types of vitamins are fat-soluble and water-soluble.

whole grains?

Whole grains contain the entire grain kernel: the bran, germ, and endosperm. Whole grains contain more B-vitamins, iron, and fiber since the grain is left intact.

Water-soluble vitamins

absorbed with water and cannot be stored in the body. There are 9 water-soluble vitamins: vitamin C and the B vitamins, which include pyridoxine (B6), cyanocobalamin (B12), thiamin (B1), riboflavin (B2), pantothenic acid (B5), folic acid (B9) and niacin (B3).

The total amount of grains a person should eat in a day depends on what?

age, activity level, and sex.

What are lipoproteins?

any kind of fat transporter

Dark green vegetables

broccoli, spinach, kale, collard vegetables.

What is the body's main source of energy?

carbohydrates

Red and orange vegetables

carrots, squash, tomatoes, and sweet potatoes.

Water-soluble vitamins can be stored in the body?

false

Beans and peas

include a variety of beans (chickpeas, navy, pinto, black, kidney, white), split peas, and soy.

Other vegetables

include celery, green beans, peppers, iceberg lettuce, mushrooms, Brussels sprouts, eggplant, cauliflower, avocado, asparagus, cucumbers, and onions.

Starchy vegetables

include corn, green peas, and white potatoes.

is fiber a nutrient?

no

fat soluable vitamins?

require fat intake from the diet for absorption and are stored in the body's fatty tissue and liver. These vitamins are A, D, E, and K.

Saturated fats are sometimes referred to as

solid fats

what is the goal of the myPlate?

to remind people to find their healthy eating style and continue it through their lifetimes.

what are the two types of grains?

whole and refined.

The total amount of vegetables that a person should eat daily

14 to 18-year-old girls should consume 2 ½ cups each day and 14 to 18-year-old boys should consume 3 cups each day.

recommended daily grain amount

14 to 18-year-old girls should eat 6 ounces of grains or grain equivalents, with 3 ounces being whole grains 14 to 18-year-old boys should consume 8 ounces of grains or grain equivalents, with 4 ounces being whole grains.

As a general recommendation of protein?

14-18-year-old girls should consume 5-ounce equivalents per day and boys should consume 6 1/2-ounce equivalents. People who need 2,000 calories per day should eat five and one-half 1-ounce protein servings each day.

The daily recommendation of dairy for boys and girls age 14-18

3 cups

Which foods are part of the protein group and the vegetable group?

Beans and peas

The six types of nutrients are:

Carbohydrates Lipids Proteins Vitamins Minerals Water

what are complex carbohydrates?

Complex carbohydrates are digested more slowly because they are higher in fiber. They are also rich in vitamins and minerals.

What is cholesterol?

Cholesterol is a fat-like substance that the body needs to build cells. The liver makes all the cholesterol the body needs.

what are complete proteins?

Complete proteins contain all the essential amino acids, "building blocks," the body needs in order to use them. Complete proteins are found in animal sources, such as meat, poultry, fish, eggs, milk, and cheese, and also found in plat sources (quinoa).

daily recommendations per age group for fruit

Girls who are 14 to 18 years old should have 1 ½ cups, while boys who are 14 to 18 years old should have 2 cups.

what are minerals?

Minerals also help the body function properly. They aid in building strong bones, making hormones, and maintaining a normal heartbeat.

What are monounsaturated fats?

Monounsaturated fats come from plant sources such as avocados, olives, nuts, and seeds.

what are nutrients?

Nutrients are the substances found in food that give the body energy. Nutrients enable it to grow, maintain, and repair itself and help different systems within the body work properly.

what is nutrition?

Nutrition refers to the intake of food and nutrients required for the body to grow and function properly.