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26 Cards in this Set
- Front
- Back
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Macro Nutients
six of them need them b/c |
Protein, Fats, Carbohydrates, Vitamins, Minerals, and Water
Don’t have these body won’t function properly |
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Protein
does what for body % of calories foods w/it |
build body up- 20-30% of calories are these, get from meat, fish, peanuts, eggs, dairy, beans, soy beans;
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Types of Proteins
Complete- amino acids, food w/it Incomplete- comes from plants, do what with them, ex. servings needed a day |
Complete- needs 20 amino acids, 11 body makes, ex. Soy beans; Incomplete- come from plants except soy, combine 2 incomp to make comp; need 5 ½ ounces/ 2 servings a day
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Fats
needed or not, why? wat fat does also |
-need this; develops brain/nerves, used to process vitamins, gives energy
-taste and texture, help feel full; |
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Saturated Fat
good or bad comes from examples increases risk of ... |
Saturated- bad come from animals meat, dairy, increase risk for disease, room temp is sat fat, processed foods;
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Unsaturated Fat-
good or bad examples mono- examples poly- examples |
Unsaturated- good, plant sources, mono- canola and olive oil, poly- soy bean, oil, corn
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Cholesterol
need how much it is ______ in body |
lipid, produced in body, total 200 or less,
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good type of Cholesterol
does wat for you |
HDL- puts extra in waste products, make this high;
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bad type of Cholesterol
does what to you help avoid this |
LDL- sticky, sticks to arteries, watch what you eat;
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another bad type of Cholesterol
effected by what especially in Cholesterol medicines-- |
=Triglycerides- effected by diets; bad kind; especially in sugars;
-Medicines to lower- Zocore, Lipitor, Zedina, |
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Cholesterol in what kind of foods
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Foods: meat, avocados, coconuts, shell fish- shrimp, lobster
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Trans fat-
definition used by what foods it's in |
Trans fat- make unsaturated to saturated, by Hydrogenated Oil, do this to make shelf life longer, taste
Hydrogenated oil- in 100 calorie packs, peanut butter, bread |
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Carbohydrates
% of calories simple-- complex-- |
Carbohydrates- 40-50% of calories; Simple- honey, sugar, sweeteners, minimize these; Complex- have more fiber, whole grain, whole fruits; good;
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Vitamins
don't do what Fat Soluble vitamins |
don’t give you energy
-Fat Soluble- A, D, K, E; |
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Water Soluble vitamins
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C, B-complex,
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Minerals
3 types |
Calcium
Sodium Iron |
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Calcium
need ___ mg helps what in body in what and how many servings |
need 1300 mg, strengthens bone and teeth, dairy, green leaf, 3 or 4 servings;
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Sodium
need __-__mg what does sodium do |
500-2400 mg, eat fresh, sodium retains fluids;
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Iron
helps with__ in which foods |
helps with energy, meats, watermelon, raisins, spinach
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Water
need how much |
½ gallon of water every day (6-8 glasses)
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Natural
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might have chemicals in it, not strictly regulated
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Organic
symbol grown without... |
has USDA;
grown without pesticides, growth hormones, etc. |
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Whole Grain
better for __ has ____ does what for you (2) |
better for heart-fiber; good for you, eliminates waste; fills you up,
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Omega3 Fatty Acids
does what for you which fish has it in it (4) |
Tuna, Salmon, Mackerel, Trout, reduces plaque
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Antioxidants
does what found in what foods |
want lots of them, fight oxidants- cause cancers, found in Vitamin c, e, beta carotene- Broccoli, nuts, cereal, egg yolk, carrots
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High Fructose Corn Syrup
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chemically change it, causes obesity, breads, baked goods, canned
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