Vitamins and Minerals
Vitamins and minerals are ______, meaning we don't make enough of them on our own and must eat them
Essential
This macronutrient has 9 calories per gram, whereas all the others have 4 calories per gram
Fat
This is the name for a diet that consumes no animal products and only eats plant-based foods
Vegan
This nutrient can help with digestion, lowering cholesterol, and managing blood sugar
Fiber
This plant-based liquid could be a substitute for eggs in a meringue
Aquafaba
Vitamins C and all B vitamins are known as _______
Water soluble vitamins
These two fatty acids can help reduce the risk of heart disease and are named for the placement of their double bonds
Omega 3 and Omega 6 fatty acids
This auto-immune illness destroys the small intestine when gluten is consumed
Celiac Disease
This is the part of the body where most nutrients are absorbed
Small intestine
Name a cooking technique that would help retain water soluble vitamins
Possible answers: steaming, roasting, blanching, microwaving
The following micronutrients all have 1 function in common: magnesium, vitamin K, Calcium, Vitamin D. What is that function?
Bone health/helping bone
This macronutrient is the body's main source of fuel, and needed in the largest quantity
Carbohydrate
This is the main nutrient/ingredient that must be reduced for someone with high blood pressure
Sodium/salt
Name something that can harm gut bacteria
Possible answers: stress, antibiotic overuse, poor sleep, lack of variety in diet, sugar alternatives
Apple sauce and other fruit purees can be substituted for this ingredient in baked goods
Living somewhere with little sunlight, wearing long clothing, having a malabsorptive disease, and exclusively breastfeeding are all ways that someone can be deficient in which vitamin?
Vitamin D
Protein
It's important for someone with diabetes to pair carbohydrate with what other nutrients in order to manage blood sugar release into the bloodstream
Protein and Fat
Digestion begins in this part of the body, sometimes even before food enters
Mouth
Name a way to add more flavor to a dish without using salt
Possible answers: herbs/spices, marinade with acidic liquids, roasting/grilling
Tofu, almonds, and poppy seeds are great sources of plant-based ______
Calcium
Combining rice + beans, peanuts + yam, beans + pasta could all be examples of what way to get all 9 essential amino acids
Protein complementation
Name the difference between an allergy and an intolerance
Allergy: immune response, can be life threatening to severe. Intolerance: adverse reaction to a food that can range from mild to severe
What is one way to make fiber more digestible?
Name a way to make this dish more suitable for someone with heart disease:
meat lover's omelet with ham, cheese, bacon
coffee with whole milk
White toast with butter
swap white bread for whole grain bread
swap whole milk with a plant-based alternative or lower %
Add vegetables to omelet
Use turkey bacon