Nutrients
What are the three macro nutrients?
Fats, Carbohydrates, Proteins
According to the USDA, what are the five main food groups?
What is a calorie balance?
The number of calories you consume minus the number of calories you burn through your metalbolism and physical activity.
Calories in - Calories out = Calories balance
What are the 5 factors that influence food choices?
-Genetics
-Age
-Feelings and thoughts
-Cultural background
-Social Environment
What is the Body Mass Index (BMI).
A general scale for assessing an individuals health status.
What are the two categories of micro nutrients?
Vitamins and minerals
What are the four dietary guidelines for Americans according to the USDA?
-Following healthy eating patterns in all stages of live
-Choose nutrient dense foods that fit your preferences and budget
-Focus on meeting recommendations for all food groups and monitor calories
-Limit foods and beverages with empty calories
What do nutrient dense foods avoid?
Added sugars, saturated fats, and sodium.
What is required by the FDA for all food sold in a package?
A nutrition facts label
Why is the BMI not perfect?
Body composition varies from person to person. two people with the same weight will not necessarily have the same level of health.
What is the difference between simple and complex carbohydrates?
Simple carbohydrate are absorbed immediately and are less filling (Sugars)
Complex Carbohydrates take longer to digest and absorb and are more filling (Starches and Fiber)
According to the Myplate system, a person on a 2000 calorie diet should consume how many cups of fruits and veggies per day?
Fruits= 2 cups
Veggies= 2.5 cups
What is an empty calorie and give an example?
It is a food that contains calories but has little to no nutritional value.
Example- Soda
What do the daily values on a nutrition fact label represent?
The percentage of the nutrient that an individual on a 2,000 calorie needs in one day.
How can you monitor what you eat?
Keep a food diary recording all your micro and macro nutrients.
What is the function of proteins in the body?
They are the building blocks of all cells in the body including skin, muscles, organs, etc.
What category of food should you limit your intake of to maintain good cardiovascular health?
Fats and oils
How is a food allergy different from an food intolerance?
With an allergy your immune system reacts to the food causing symptoms such as swelling of the throat.
An intolerance is when you have trouble digesting a particular food which leads to digestive complications such as diarrhea.
What do you risk if you do not practice food safety?
Foodborne illnesses and infections.
What health conditions are associated with being overweight?
Increased risk of:
cardiovascular, liver, kidney disease-
type 2 diabetes
respiratory problems
sleep apnea
joint condition
various cancers
Higher blood pressure/ cholesterol
What are the 3 most common forms of fat and which is considered the most dangerous for your long term health?
Saturated Fat, Unsaturated Fat, Trans Fats
Trans fat is generally not considered safe.
Name a plant based food that belongs in the protein group.
Soy products such as tofu.
What do vegetarians have to do to ensure they receive the proper amount of protein?
The must pair two different incomplete proteins that combine to make a complete protein source.
What are the requirements for a food to be able to use the "organic" health claim?
It must contain at least 95% organic ingredients and grown without using pesticides or fertilizers made from manufactured chemicals.
What health conditions are associated with being underweight?
Skin/ hair/ teeth conditions
Often feel tired
More likely to get sick/ stay sick longer
Lack of bone and muscle development