Olive oil
What is the recommended amount of Olive oil per day?
2-3 Tbsp of Extra Virgin Olive oil
What is a standard serving portion of vegetables?
What is the total serving of vegetable/day?
1/2 cup
4 servings
What are the 2 types of vitamins?
Bonus: What is the difference between the 2 vitamins?
Water soluble & fat soluble
Bonus:
Water soluble : limited amount stays in the body
Fat soluble : Stored in the liver / fatty tissues
List 2 types of carbohydrates
Simple, Complex
What are phytonutrients?
Complex compounds found in plants that protects them
What does olive oil lower the risk of?
Heart Disease
Cancer
Arthritis
Diabetes
What do vegetables contain ?
Fiber and Vitamins
Bonus: Phytochemical and Phytonutrient
What is beta-carotene?
Pigment in Vit A rich foods (carrots, tomatoes)
MAKES THINGS LOOK ORANGE/RED
What does our body use as a form of energy?
What form is it stored in the body?
GLUCOSE : simple carb (monosaccharide)
Glycogen (in the liver&skeletal muscles)
Where would you find phytonutrients?
What kind of fat is olive oil?
Monounsaturated? Polyunsaturated? Saturated fat?
Monounsaturated fat
(Healthy fat)
List 4 main benefits of dietary fiber
Lowers cholesterol levels
helps body stay full longer (keep satiety)
Slows down digestion
Regulates blood sugar
List 4 major minerals
Sodium
Potassium
Calcium
Phosphorus
Explain the difference between mono,di & polysaccharides
Monosaccharides - 1 sugar unit (ex: Glucose, fructose, galactose)
Disaccharides - 2 sugar unit (ex: sucrose, lactose, maltose)
Polysaccharides - chain of sugar units (ex: Starch)
Why is whole grains beneficial?
fibers in whole grains contain a lot of phytonutrients compared to refined grains
What are the health benefits to using olive oil?
Lowers blood glucose
Lowers blood pressure
Fights pathogens
What is the risk of consuming limited amounts of fiber in the diet?
CONSTIPATIONNN!!!!!! :)
What is the function of sodium and potassium and where is it commonly found?
Both balance fluid in the body, regulates never impulses
Sodium: table salt
Potassium: bananas and potatoes
List major sources of complex carbohydrates
Explain the difference in metabolism and flavor between the two
Fruits & Vegetables
Fruit: complex to simple - sweet when ripe
Vegetables: simple to complex - sweet when not ripe
True or False?
Amount of phytochemicals in fruits & vegetables increase when cutting, bruising or crushing?
YESSSSSS
Where would you get the best quality of Extra Virgin Olive Oil
California!!
Why??
What is soluble fiber? And where can you find it?
Define insoluble fiber? And where can you find it?
Bonus: What does it help with?
Soluble:
Soluble fiber is fiber that absorbs water (turns thing to mush)
Found in: Oatmeal, nuts, beans, apples, berries
Insoluble: Fiber than cannot be broken down in the body
Found in: skin of fruit/veggies, whole wheat products, beans
Helps with :
Weight loss
Regulating digestion
What is the function of phosphorus? Where can you find phosphorus?
Function: ATP synthesis, bone formation
Found in: Dairy products, meat, SODA
What is the risks of consuming too little or too much carbohydrates?
Too little: hypoglycaemia (low blood sugar)
Too much : hyperglycaemia (diabetes)
Is phytonutrients essential to the human diet?
If so, why do we consume them?
Not necessary
However, studies show it increases health and longevity of humans