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135 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Nutrition and menu planning |
Grains-6oz Veg-2.5 cups Fruits-2 cups Milk-3 cups Meat and beans- 5.5 oz |
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What percent of carbohydrates is total caloric intake |
55% |
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Fats total caloric intake |
30% |
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What percentage is Saturated fat daily intake |
10% |
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Fiber intake For male and female ? |
Female 25 grams Male 38 grams |
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Protein caloric in take per gram ? Drs for protein? |
Build muscle and maintain the immune system. Supplies energy- 4 caloric per gram DRS- 15% total caloric intake |
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Carbohydrates daily intake ? Calories per gram ? |
Primary sources of energy 4 caloric per gram DRS 55-60 % of caloric intake |
Good source grains cereal fruits |
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what does Simple carbohydrates do? |
Absorbed into the blood stream rapidly Fuel brain and muscles |
Sugars , processed food ie white bread |
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What does Complex carbohydrates do? |
Metabolized slowly and provides longer lasting energy Provides dietary fiber - cellulose |
Whole grains cereal fruits Soluble lower blood pressure Insoluble - provides bulk for stall formation |
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Phytochemicals |
Fight O chemicals Found in fruits Work with nutrients to fight diseases |
Bright color fruits contain it 5-9 serving daily of FF&V |
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Today’s acceptability |
Actual prepared minus leftovers divided by actual fed |
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Reverse side of 1090 |
Reefer temp log Local breakout Validity check |
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My plate |
Entree 15 grams or less Side dish 5 grams or less Desserts 5 grams or less |
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Calorie |
A unit used to measure food energy |
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Cholesterol |
A soft wax fat like substance produced in the liver and contained in animal foods |
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Fiber |
The remains of plants forward that cannot be digested |
Cellulose |
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Gram |
A unit of measure equal to 1/28th of an ounce |
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Drs |
Dietary reference standards |
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Milligram |
A unit of measure equal to 1/1000 of a gram |
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Lipoprotein HDL |
Carries cholesterol away from the body tissue to liver where it can be removed |
Good cholesterol |
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Fats |
Supplies 9 caloric per gram 30 % of total caloric intake |
Most concentrated source of energy |
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Lipoprotein LDL |
Deposit cholesterol and artery walls |
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Nutrition |
The science of the food you eat and how your body uses it |
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Fso reply to suggestions |
48 hours |
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Smooth menu list |
Calories carbs protein and grams of fat |
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Advanced food |
Preprepared foods eliminate cooking from scratch |
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Peanut oil and canola oil examples of what |
Monosaturated fat |
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Vitamin A |
Deficiency result in night blindness Good source liver eggs and butter milk vegetable yellow and orange |
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Vitamin D |
Known as the sunshine vitamin Causes rickets A good source milk eggs live or tuna salmon cod liver oil |
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Vitamin E |
Vitamin E protects vitamin a and essential fatty acid from oxidization in the blood cells and prevent breakdown of tissues |
Good source of this vegetable oil whole-grain cereal bread nuts wheat grains green leafy vegetables |
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Vitamin K |
Essential to not cause blood clot |
Vegetable egg yolks liver and fish oils contains this vitamin |
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Saturated fat |
No more than 10% Helps the body absorb vitamins a d e k |
1lb body fat = 3500 1 lb= 500 calories |
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Vitamin B |
Better known as Thiamine |
Good source liver and yeast |
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Thiamine B1 |
Beriberi- motor Paralysis of the limb and finally heart failure |
Dry beans peas and some organ meats and some nuts supply some time in |
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B2 riboflavin |
B2 helps the body release energy from protein fat and carbohydrate during metabolism |
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Niacin B3 |
Pellagra caused by a niacin deficiency, is characterized by a cutaneous eruption, at first resembling sunburn because it affect the area of the body exposed to sunlight |
Helps the body release energy from protein fat and carbohydrates during metabolism |
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Pyridoxine B6 |
The need for vitamin B6 is directly related to protein intake as the intake of protein increases the need for vitamin B6 increases |
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Folic Acid |
Folic acid help the body forms red blood cells and aid in the form of general material within each blood cell |
Good source include liver fruits and vegetables whole-grain and dried beans |
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Saturated fat good source |
Animals coconut oil and palm oil |
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Unsaturated Fat good source |
Vegetable and seed oil including omega 3 fatty acids omega 6 fatty acids |
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Where to find trans fat |
Found in process foods
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Increase shelf life of the product |
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Omega 6 linoleic acid |
Caused-cellular inflammation and blood clots |
Sunflower seeds mayo salad dressing |
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Omega 3 alpha linolemic |
Decrease blood clotting |
Flaxseed walnuts canola oil Fish |
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Vitamins |
Do not produce energy no calories |
Found in living thing alive |
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Water soluble vitamins |
Dissolve in water can’t be stored in the body Must be replenished every day |
More fragile and easier to latch onto |
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Phytochemicals |
Fight O chemicals Found in fruits Work with nutrients to fight diseases |
Bright color fruits contain it 5-9 serving daily of FF&V |
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|
Reverse side of 1090 |
Reefer temp log Local breakout Validity check |
|
|
|
Fiber |
The remains of plants forward that cannot be digested |
Cellulose |
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Smooth menu list |
Calories carbs protein and grams of fat |
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|
Advanced food |
Preprepared foods eliminate cooking from scratch |
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|
|
Peanut oil and canola oil examples of what |
Monosaturated fat |
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|
|
Vitamin A |
Deficiency result in night blindness Good source liver eggs and butter milk vegetable yellow and orange |
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|
|
Vitamin D |
Known as the sunshine vitamin Causes rickets A good source milk eggs live or tuna salmon cod liver oil |
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|
Vitamin E |
Vitamin E protects vitamin a and essential fatty acid from oxidization in the blood cells and prevent breakdown of tissues |
Good source of this vegetable oil whole-grain cereal bread nuts wheat grains green leafy vegetables |
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|
Vitamin K |
Essential to not cause blood clot |
Vegetable egg yolks liver and fish oils contains this vitamin |
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|
Saturated fat |
No more than 10% Helps the body absorb vitamins a d e k |
1lb body fat = 3500 1 lb= 500 calories |
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Vitamin B |
Better known as Thiamine |
Good source liver and yeast |
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|
Thiamine B1 |
Beriberi- motor Paralysis of the limb and finally heart failure |
Dry beans peas and some organ meats and some nuts supply some time in |
|
|
B2 riboflavin |
B2 helps the body release energy from protein fat and carbohydrate during metabolism |
|
|
|
Niacin B3 |
Pellagra caused by a niacin deficiency, is characterized by a cutaneous eruption, at first resembling sunburn because it affect the area of the body exposed to sunlight |
Helps the body release energy from protein fat and carbohydrates during metabolism |
|
|
Pyridoxine B6 |
The need for vitamin B6 is directly related to protein intake as the intake of protein increases the need for vitamin B6 increases |
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Folic Acid |
Folic acid help the body forms red blood cells and aid in the form of general material within each blood cell |
Good source include liver fruits and vegetables whole-grain and dried beans |
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Vitamin C |
Scurvy Good source citrus fruits |
Effect bone cartilage muscle and blood vessel teeth |
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Saturated fat good source |
Animals coconut oil and palm oil |
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Unsaturated Fat good source |
Vegetable and seed oil including omega 3 fatty acids omega 6 fatty acids |
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Where to find trans fat |
Found in process foods
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Increase shelf life of the product |
|
|
Omega 6 linoleic acid |
Caused-cellular inflammation and blood clots |
Sunflower seeds mayo salad dressing |
|
|
Omega 3 alpha linolemic |
Decrease blood clotting |
Flaxseed walnuts canola oil Fish |
|
|
Vitamins |
Do not produce energy no calories |
Found in living thing alive |
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|
Water soluble vitamins |
Dissolve in water can’t be stored in the body Must be replenished every day |
More fragile and easier to latch onto |
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|
Phytochemicals |
Fight O chemicals Found in fruits Work with nutrients to fight diseases |
Bright color fruits contain it 5-9 serving daily of FF&V |
|
|
Today’s acceptability |
Actual prepared minus leftovers divided by actual fed |
|
|
|
Cholesterol |
A soft wax fat like substance produced in the liver and contained in animal foods |
|
|
|
Fiber |
The remains of plants forward that cannot be digested |
Cellulose |
|
|
Fats |
Supplies 9 caloric per gram 30 % of total caloric intake |
Most concentrated source of energy |
|
|
Nutrition |
The science of the food you eat and how your body uses it |
|
|
|
Smooth menu list |
Calories carbs protein and grams of fat |
|
|
|
Peanut oil and canola oil examples of what |
Monosaturated fat |
|
|
|
Vitamin A |
Deficiency result in night blindness Good source liver eggs and butter milk vegetable yellow and orange |
|
|
|
Vitamin D |
Known as the sunshine vitamin Causes rickets A good source milk eggs live or tuna salmon cod liver oil |
|
|
|
Vitamin E |
Vitamin E protects vitamin a and essential fatty acid from oxidization in the blood cells and prevent breakdown of tissues |
Good source of this vegetable oil whole-grain cereal bread nuts wheat grains green leafy vegetables |
|
|
Vitamin K |
Essential to not cause blood clot |
Vegetable egg yolks liver and fish oils contains this vitamin |
|
|
Saturated fat |
No more than 10% Helps the body absorb vitamins a d e k |
1lb body fat = 3500 1 lb= 500 calories |
|
|
Vitamin B |
Better known as Thiamine |
Good source liver and yeast |
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|
Thiamine B1 |
Beriberi- motor Paralysis of the limb and finally heart failure |
Dry beans peas and some organ meats and some nuts supply some time in |
|
|
B2 riboflavin |
B2 helps the body release energy from protein fat and carbohydrate during metabolism |
|
|
|
Niacin B3 |
Pellagra caused by a niacin deficiency, is characterized by a cutaneous eruption, at first resembling sunburn because it affect the area of the body exposed to sunlight |
Helps the body release energy from protein fat and carbohydrates during metabolism |
|
|
Pyridoxine B6 |
The need for vitamin B6 is directly related to protein intake as the intake of protein increases the need for vitamin B6 increases |
|
|
|
Folic Acid |
Folic acid help the body forms red blood cells and aid in the form of general material within each blood cell |
Good source include liver fruits and vegetables whole-grain and dried beans |
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|
Vitamin C |
Scurvy Good source citrus fruits |
Effect bone cartilage muscle and blood vessel teeth |
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Minerals |
Minerals are consitituents of the bones teeth ,soft tissue muscle ,blood ,and nerve cells |
94% of calcium found in bones Deficiency often result in him nudes which may be checked by the additional of the missing mineral to the diet |
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Saturated fat good source |
Animals coconut oil and palm oil |
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|
|
Unsaturated Fat good source |
Vegetable and seed oil including omega 3 fatty acids omega 6 fatty acids |
|
|
|
Where to find trans fat |
Found in process foods
|
Increase shelf life of the product |
|
|
Omega 6 linoleic acid |
Caused-cellular inflammation and blood clots |
Sunflower seeds mayo salad dressing |
|
|
Omega 3 alpha linolemic |
Decrease blood clotting |
Flaxseed walnuts canola oil Fish |
|
|
Vitamins |
Do not produce energy no calories |
Found in living thing alive |
|
|
Water soluble vitamins |
Dissolve in water can’t be stored in the body Must be replenished every day |
More fragile and easier to latch onto |
|
|
Phytochemicals is found in what ? What does it do ? |
Fight O chemicals Found in fruits Work with nutrients to fight diseases |
Bright color fruits contain it 5-9 serving daily of FF&V |
|
|
Fats caloric intake per gram ? What percentage is fat ? |
Supplies 9 caloric per gram 30 % of total caloric intake |
Most concentrated source of energy |
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Saturated fat how much percentage is needed ? What vitamin does it help ? |
No more than 10% Helps the body absorb vitamins a d e k |
1lb body fat = 3500 1 lb= 500 calories |
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My plate |
Entree 15 grams or less Side dish 5 grams or less Desserts 5 grams or less |
|
|
|
Where to find trans fat |
Found in process foods |
Increase shelf life of the product |
|
|
Omega 6 linoleic acid cause what ? |
Caused-cellular inflammation and blood clots |
Sunflower seeds mayo salad dressing |
|
|
Omega 3 alpha linolemic does what ? |
Decrease blood clotting |
Flaxseed walnuts canola oil Fish |
|
|
What are Water soluble vitamins ? |
Dissolve in water can’t be stored in the body Must be replenished every day |
More fragile and easier to latch onto |
|
|
Lipoprotein HDL |
Carries cholesterol away from the body tissue to liver where it can be removed |
Good cholesterol |
|
|
Fats |
Supplies 9 caloric per gram 30 % of total caloric intake |
Most concentrated source of energy |
|
|
My plate per gram each item ? |
Entree 15 grams or less Side dish 5 grams or less Desserts 5 grams or less |
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what is Calorie ? |
A unit used to measure food energy |
|
|
|
What is Fiber? |
The remains of plants forward that cannot be digested |
Cellulose |
|
|
Vitamin A |
Deficiency result in night blindness Good source liver eggs and butter milk vegetable yellow and orange |
|
|
|
What does Lipoprotein HDL do ? |
Carries cholesterol away from the body tissue to liver where it can be removed |
Good cholesterol |
|
|
what does Lipoprotein LDL do? |
Deposit cholesterol and artery walls |
|
|
|
what is Nutrition ? |
The science of the food you eat and how your body uses it |
|
|
|
Saturated fat |
No more than 10% Helps the body absorb vitamins a d e k |
1lb body fat = 3500 1 lb= 500 calories |
|
|
Smooth menu has what on it ? |
Calories carbs protein and grams of fat |
|
|
|
Thiamine B1 |
Beriberi- motor Paralysis of the limb and finally heart failure |
Dry beans peas and some organ meats and some nuts supply some time in |
|
|
B2 riboflavin |
B2 helps the body release energy from protein fat and carbohydrate during metabolism |
|
|
|
Niacin B3 |
Pellagra caused by a niacin deficiency, is characterized by a cutaneous eruption, at first resembling sunburn because it affect the area of the body exposed to sunlight |
Helps the body release energy from protein fat and carbohydrates during metabolism |
|
|
Pyridoxine B6 |
The need for vitamin B6 is directly related to protein intake as the intake of protein increases the need for vitamin B6 increases |
|
|
|
what is Vitamin E good for ? |
Vitamin E protects vitamin a and essential fatty acid from oxidization in the blood cells and prevent breakdown of tissues |
Good source of this vegetable oil whole-grain cereal bread nuts wheat grains green leafy vegetables |
|
|
What does Vitamin K do ? |
Essential to not cause blood clot |
Vegetable egg yolks liver and fish oils contains this vitamin |
|
|
Vitamin B is know as ? |
Better known as Thiamine |
Good source liver and yeast |
|
|
Thiamine B1 better know as ? |
Beriberi- motor Paralysis of the limb and finally heart failure |
Dry beans peas and some organ meats and some nuts supply some time in |
|
|
What does B2 riboflavin do? |
B2 helps the body release energy from protein fat and carbohydrate during metabolism |
|
|
|
what does lack of Niacin B3 cause ? |
Pellagra caused by a niacin deficiency, is characterized by a cutaneous eruption, at first resembling sunburn because it affect the area of the body exposed to sunlight |
Helps the body release energy from protein fat and carbohydrates during metabolism |
|
|
what is Pyridoxine B6 need for ? |
The need for vitamin B6 is directly related to protein intake as the intake of protein increases the need for vitamin B6 increases |
|
|
|
what does Folic Acid do ? |
Folic acid help the body forms red blood cells and aid in the form of general material within each blood cell |
Good source include liver fruits and vegetables whole-grain and dried beans |
|
|
Vitamin C is know as ? |
Scurvy Good source citrus fruits |
Effect bone cartilage muscle and blood vessel teeth |
|
|
What is Minerals ? |
Minerals are consitituents of the bones teeth ,soft tissue muscle ,blood ,and nerve cells |
94% of calcium found in bones Deficiency often result in him nudes which may be checked by the additional of the missing mineral to the diet |
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|
what does too much Sodium cause ? |
And excess of sodium in the diet may cause potassium to be lost during urine High blood pressure |
No table salt Meat contain the most |
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lack of Zinc ? |
Stress fatigue injury decreased alertness |
Zinc is essential for General growth and proper development over put reproductive organs for normal function of the prostate gland |
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Iodine? |
Goiter |
Good source Mushrooms and Irish moss sea life plants and animals
Table salt |
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what does Potassium do ? |
Regulate water balance with the body Normal heart beat Release energy from protein fat and carbohydrates during metabolism |
Good source green leafy vegetable sunflower seed oranges whole grain banana potatoes |
