Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
53 Cards in this Set
- Front
- Back
|
How are the ingrediants listed on a food label?
|
From the ones with the greatest amount to the least
|
|
|
What is tricky about food labels?
|
Serving size - sometimes one package has multiple servings
|
|
|
Goal each day is to get 100% of all but:
|
cholesteral, sodium, saturated fats, trans fat
|
|
|
High percent daily value
vs. Low percent daily value |
High = 20% or more
Low = 5% or less |
|
|
Three things you can use the % daily value for:
|
1. Comparisons (diet brands)
2. Nutrient content (low fat) 3. Dietary trade off (balance youre diet) |
|
|
Why doesnt protein have a %DV on the label?
|
Because protein is not a public heath concern for peopel over 4. We get enough.
|
|
|
What food labels are required to have a %DV?
|
Foods high in protein and those for kids under 4.
|
|
|
5 food pyramid catagories
|
grains, fruits, vegetables, dairy, protein
|
|
|
Grains
|
6-11 servings
1 cup dry cereal 1 slice bread |
|
|
Fruits
|
2-4 servings
1 apple, bananna, orange |
|
|
Vegetables
|
3-5 servings
1/2 cup raw veggies |
|
|
Dairy
|
2-3 servings
1 egg, 1 cup milk |
|
|
Protein
|
2-3 servings
2-3 ounces chicken |
|
|
Recommended amount of Carbs.
Cal/gram |
55-65% of diet
4 Cal/g |
|
|
Recommended amount of Proteins
Cal/gram |
10-15 %
4 Cal/g |
|
|
Recommended amount of Fat.
Cal/g |
less than 30%
9 Cal/g |
|
|
3 nutrients that provide energy for the body
|
Carbs
Proteins Fats |
|
|
Energy =
|
the capacity to do work/produce heat
|
|
|
glucose
|
can only be used by brain and nervous system
|
|
|
Fats supply body w/...
the ______ rely heavily on the energy from fats |
fatty acids
muscles |
|
|
Protein is broken down into...
|
amino acids
|
|
|
Substance that can provide energy but is not a nutrient...
can be a... |
alcohol
toxin |
|
|
Calorie
|
unit used to measure energy
|
|
|
Extra calories are stored as...
|
glycogen/fat in unlimited amounts in fat cells
|
|
|
Extra glucose is stored in...
|
liver and muscles as glycogen
|
|
|
___ shares its glycogen, the _____ keep it to themselves.
|
liver shares
muscles keep |
|
|
3 important carbs
|
starch
fiber sugar |
|
|
Starch is the main carb in...
|
grains and vegetables
|
|
|
starch provides glucose...
|
in the fom the body can used best
|
|
|
Brain needs ____ to function
(study) |
glucose
people who eat breakfast do better |
|
|
6 best forms of carbs
|
grains, breads, cereals, pasta, potatoes, beans
|
|
|
Why is fiber not an energy source?
|
not digestable to the body, no calories
|
|
|
__ grams of fiber per day
|
25
|
|
|
food that provide fiber
|
fruits, whole grains, vegetables
|
|
|
fiber aids digestion by...
|
making stool soft, bulky, and moving
|
|
|
Lack of fiber leads to..
|
constapation and hemorrhoids
|
|
|
4 Health benefits of fiber
|
1.binds and takes out cholesteral, reduces risk of heart disease
2. balances glucose 3. binds to cancer-causing agents, reduces risk 4. fills you up sooner, reduces over eating |
|
|
Sugars are chemically similar to..
|
glucose
|
|
|
4 important sugars
|
glucose: body's feul
sucrose: table sugar fructose: fruit sugar lactose: milk sugar |
|
|
6 functions of proteins
|
1.body building nutrient
2.does the cells work 3.growth and maitenance of body tissues 4.antibodies (immune system) 5.transport nutrients 6.energy |
|
|
Proteins made of...
|
amino acids
one that the body cannot make = essential amino acids |
|
|
Good sources of protein
|
meats, fish, beans, poultry, eggs,cheese,milk, nuts
|
|
|
Essential amino acids
|
come from animal sources
to get all, have to have a combo anytime during the day |
|
|
Not enough protein in diet...
|
1.lose lean tissue
2.immune system will start to weaken 3.hair/skin problems |
|
|
4 functions of fat
|
1.provide energy
2.insulate body from cold and quick changes in temp 3.chushion to protect 4.helps body make hormones |
|
|
Cholesterol and its use
|
forms deposits in arteries
--> heart attack and stroke helps make bile (breaks down fats) make sex hormones |
|
|
benefits of reducing fat intake
|
less risk of:
1.cancer 2.artheritis 3.diabetes 4.gallbladder disease |
|
|
Causes of high LDL
|
1.foods hight in cholesterol
2. # simple carbs/sugars 3.too many trans fats 4. genetics |
|
|
Ways to lower LDL
|
1.exercise
2.losing weight 3.avoiding simple carbs 4.restrict trans fat to 20g |
|
|
Ways to increase HDL
|
1.exercise
2.consume healthy fats 3.drinking alcohol |
|
|
Need for water depends on...(6)
|
1.exercise/activity
2.environmental factors 3.size 4.age 5.energy consumed 6.other factors (illness) |
|
|
Amount of H20 recommended
|
7-11 cups
active? then increase amount |
|
|
Exercise and water
|
lose 8-16 cups per hour
can only absorb 4 per hour need to drink before event |
