1.
(T/F) Proteins make up 10% of a dozen cells in your body.: (False) Proteins make up every cell of your body
2.
Calcium: -They keep your bones and teeth hard/strong
-Performs vital body functions
-People can be lactose intolerant (cant have calcium) and calcium deficiency . Women can also get osteoporosis (a depletion of calcium in the bones; men can have this, more common in women)
-Most important age for calcium consumption is 11-24 or 25 because that's when your body internally is going through changes
3.
Carbohydrates also help breakdown...: Proteins
4.
Carbohydrates also protect your body from...: Toxins
5.
Carbohydrates are...: Energy provider
6.
Carbs and protein contain how many calories per gram?: 4
7.
Examples of Saturated Fats: -Red Meat
-Pork Products
-Egg Yolk
-Butter
-Most (but not all) cheeses
-Diary Products
8.
Examples of Unsaturated Fats: -Olive Oil
-Peanut Oil
-Avocado
-Margarine
9.
Exercise Tips: -Exercise 3 times a week for at least 60 minutes (idealy)
-Combine exercise that utilizes cardio, resistance training and flexibility
-Everyday tips: use stairs instead of the elevator, walk instead of driving, whenever possible, stand instead of sit whenever possible
10.
Fats contain how many calories per gram?: 9
11.
Fiber- Necessary for digestion system: -Has calories but your body doesn't break down fiber
-Whole grains, fruits, veggies, meat
It may reduce your risk in colon cancer
12.
Give examples of Diary: Milk
Cheese
Yogurt
Ice Milk
13.
Give examples of Grains:: Bread, pasta, rice, etc.
14.
Give examples of Non-Starchy veggies.: Carrots
Broccoli
Sugar Snap Peas
15.
Grains provide a lot of....: Energy
16.
HDL: -The job is to carry cholesterol away from the heart and to the liver
17.
Healthy Eating Habits: -Eat regularly- don't skip meals
-Eat appropriate portion size
-Avoid concentrated sweets
-Eat several small meals a day if possible
-Maintain a regular exercise program
-Set reasonable, healthy goals
18.
How do you get Vitamin B?: Fish, Poultry, Soy, Nuts, Milk, Cheese, and eggs
19.
How do you get Vitamin C?: Eating Citrus fruits, Broccoli, and Spinach
20.
How do you get Vitamin D?: Milk, Salmon, Sardines, and Fish Oils
21.
How do you get Vitamin K?: Spinach and liver
22.
How long can you live with out water?: 3-4 Days
23.
How much of water should you drink daily?: 8 8oz glasses (depending on activity level)
24.
How much of your body is water?: 60%
25.
How much salt are you spouse to use a day?: 1/4th a tablespoon
26.
How much salt does the average American use?: Two to Three Tbs a day
27.
How to get Calcium?: Milk, almonds, sardines with bones, leafy greens, broccoli, beans, fortified orange juice
28.
Iron: -One of the most important minerals
-Helps red blood cell carry oxygen
-Women of child bearing age (after 12) need twice the amount of iron as men due to menstrual cycle
-Trace mineral because only a small amount is needed
29.
Is beans alone complete protein?: No, if you add rice the beans then become complete proteins
30.
LDL: -Sticks to blood vessel's walls and harden up and become plaque.
-Atherosclerosis
-The higher your LDL is the higher risk you have for heart disease
31.
List all Fat Soluble Vitamins: Vitamin A
Vitamin D
Vitamin E
Vitamin K
32.
List all Water Soluble Vitamins: Vitamin B
Vitamin C
Folic Acid
33.
List some foods that are healthy snacks.: Graham Crackers, Low Fat Ice Cream, Low Fat Yogurt, Sugar Free Jello
34.
List some snacks that should be limited in your diets.: (fats and sweets)
Cookies, Cakes, Candy, Chips, Sugar Filled Drinks
35.
List the 6 types of Nutrients:: -Carbohydrates
-Fats
-Proteins
-Vitamins
-Minerals
-Water
36.
List ways you can get Meat and Beans: Chicken (SKINLESS BREAST), FISH, Eggs (WHITES), (LEAN)Beef, Pork, Sources of Plants, Dry Beans, NUTS, SEEDS, TOFU, LOW FAT MEAT
~The caps words describe the best choice
37.
Minerals: Essential to sustain life
38.
Name a few ways to have a healthier lifestyle: -Eat a variety of food
-Balance your diet with Activity
-Eat a diet low in sat. fat and cholesterol
-Eat plenty of fruits, veggies, and whole grains
-Choose a diet low in sugar and salt
-Drink lots of water
39.
Name some diet dangers: -YoYo Diet
-Avoid fad diets
-Diet Pills
40.
Nutrients that provide energy are...: -Carbohydrates
-Fats
-Proteins
41.
Salt: -A necessary mineral but Americans on average are excessive (use too much of it)
-Excessive use of salt or sodium is linked to congestive heart failure, kidney disorders, high blood pressure, and toxemia (blood poisoning during pregnancy)
42.
Saturated Fats: -Solid at room temp
-Increase Cholesterol
-A lot comes from Meat
-NOT A GOOD FAT
43.
Starches- Main source of energy: -Grains and Veggies
-Best way to get 60%
44.
Sugars- Simple carbs: -May benefit you if in milk
-If sugars are consumed in added sugars can be harmful to your body.
45.
The purpose of Fats: -Source of Energy
-Dissolves and stores certain vitamins
-Manufacture certain hormones and vitamins
-Help to prevent blood clots
-Cushion bones and organs
-Growth and repair
-Body Temperature
-Helps with dry flaky skin
46.
These contain a lot of nutrients that help improve and maintain your health.: Fruit
47.
Types of Carbohydrates: Sugars- Simple carbs
Starches- Main source of energy
Fiber- Necessary for digestion system
48.
Unsaturated Fats: -Liquid at room temp
-Does not elevate cholesterol
49.
Vitamin A: Promotes vision, growth, and resistance to infection
50.
Vitamin B: Helps Metabolism, Carb absorption, and Red Blood reformation
51.
Vitamin C: Helps boost you immune system
52.
Vitamin D: Helps absorbs calcium and strengthen bones
53.
Vitamin E: Prevents the break down of Vitamin A and unsaturated fats
54.
Vitamin K: Helps with blood clotting and contributes to bone metabolism
55.
What are calories?: -A measurement of energy found in food and the amount of energy your body needs
56.
What are nutrients?: The body requires certain compounds found in food, fuel for energy, for proper growth, and maintenance and functioning
57.
What are some of the roles of water?: -Bring nutrients to cells
-Needed for digestion
-Body tempeture control
-Cushion organs
58.
What are the two types of vitamins? Describe them: Water Soluble: dissolves in water and can be descreted
Fat Soluble: Can't be descreted
59.
What are the types of Cholesterol?: LDL: (low density lipoprotien) BAD
HDL: (high density lipoprotien) GOOD
60.
What are two types of fats?: Saturated Fats and Unsaturated Fats
61.
What are used to process fats so they don't build up in your body or blood?: Carbohydrates
62.
What effects can to little protein have on your body?: -Fatigue
-Irritability
-Fewer antibodies for illness
-Less healing ability
63.
What factors affect the amount of calories a person should consume a day?: Height, Weight, Gender, Activity, Age
64.
What food group has a large supply of calcium?: Dairy
65.
What food group is the best choice?: Grains
66.
What food group makes up the largest of what we eat per day?: Grains
67.
What have a lot of vitamins and minerals? They also include fiber.: Veggies
68.
What is Cholesterol?: Fat like substance in your blood stream
69.
What is nutrition?: A science that relates to health and well being of people with the food they eat
70.
What is one of the most important components to a diet?: Water
71.
What is the best choice of milk?: Nonfat or 1% milk
72.
What nutrients have no calories and give no energy to the body?: -Vitamins
-Minerals
-Water
73.
What percent of your diet does protein make up?: 20%
74.
What percent of your diet should be carbohydrates?: 60%
75.
What percent of your diet should be Fats?: 30% of your diet
(ideally 15%)
76.
What type of fruit is the best? Why?: Fresh Fruit is the best, when they try to preserve fruit they add sugar, syrup, and other ingredients to keep the product fresh longer.
77.
What type of grains are best for you?: Whole Wheat
78.
What veggies are better for you? Starchy or Non-Starchy: Non-Starchy
79.
Why do we need vitamins?: They are an essential substance we need in our diet to sustain normal function, growth and maintenance of our bodies
