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FOOD FOR LIFE UNIT 5

Terms in this set (25)

ToF: a fourth of your grains should be whole grains
FALSE half of your grains should be whole grains (at least)
What are some benefits of eating whole grains?
They reduce the risk of HEART DISEASE, decrease the incidence of CONSTIPATION, and help with WEIGHT MANAGEMENT.
On a 2000 calorie salary, how many 1oz grain products should you eat every day?
6
What are some examples of 1oz amounts of food?
1/2 cooked pasta, rice, and oatmeal, 1/2 English muffin, 3 cups of popcorn, 1 small tortilla, etc.
What are the 3 parts of a whole grain?
Bran, germ, and endosperm.
Enriched means...
Adding just enough of what's lost from the whole grain to fit the recommended vitamins and other things.
Restored is...
Adding back all of the minerals and vitamins that were lost when breaking up and refining the whole grain.
Fortified means...
Adding in extra minerals or vitamins that weren't originally in the whole grain in production.
ToF: fiber has to grow from the ground.
TRUE some examples are fruits, vegetables, legumes, and grains.
What does soluble fiber do?
dissolves in water (gel like) and lowers cholesterol
What does insoluble fiber do?
Absorbs water (sponges) to produce bulk in the large intestine (helps you poop).
What are the two divisions of fiber?
DIETARY FIBER, which is the fiber that occurs naturally in your diet, and FUNCTIONAL FIBER, which is manufactured or moved to occur unnaturally in your diet. These two together is your TOTAL FIBER.
What are the Ancient Grains?
They are really old grains, such as Farro, Quinoa, Kamut, Aramanth, Buckwheat, and Bulgur.
ToF: the ancient grains mostly taste very earthy and nutty.
TRUE
ToF: many of the ancient grains originated in the US.
FALSE
How are many of the ancient grains prepared?
Many ancient grains are prepared similarly to rice, pit with water in a pot and then allowed to simmer.
Where can you find natural sugars?
In fruits, vegetables, dairy, and whole grains.
What comes with the natural sugar that helps us to digest it properly?
FIBER
What is added sugar?
Added sugar is the sugar that food manufacturers add to products (not naturally occurring)
ToF: the recommended sugar intake for an adult male is 9 teaspoons or 36 grams (no more than 5% of your daily calories)
TRUE
How many different names are there for sugar?
There are 56 different names for sugar.
What are some of sugars other names?
Brown sugar, corn sweetener, corn syrup, fruit juice concentrate, high fructose corn syrup, honey, anything that ends in "ose", etc.
NUTRITIONAL LABEL RULES
If sugar is in the top 3 ingredients... walk away
If you see multiple names for sugar... walk away
If the fiber is close to zero... walk away
Check the serving size
What are 3 examples of how you can limit your sugar intake?
Limit the amount of sugary drinks you drink, be SURE to read the ingredient list (and check for sugars other names), and when baking, see what you can substitute for sugar (like applesauce maybe?).
Why can added sugars be beneficial?
Because they extend the shelf life of many foods.
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