OLIVE OIL
Where would you get the best quality of Extra Virgin Olive Oil
California!
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 carbohydrate
Complex carbohydrate
What are amino acids?
Building blocks of protein
What is the recommended amount of Olive oil per day?
2-3 Tbsp of Extra Virgin Olive oil
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)
How many amino acids are there in total?
How many out of the 20 are essential?
20 amino acids
10 are essential
What does olive oil lower the risk of?
Heart Disease
Cancer
Arthritis
Diabetes
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
Why is whole grains beneficial?
fibers in whole grains contain a lot of phytonutrients compared to refined grains
Explain difference between complete & incomplete protein and give examples of sources
Complete protein: contains all 10 essential amino acids
Sources: MEAT, dairy, EGGS, quinoa, soybeans
Incomplete protein: missing 1 or 2 of essential amino acids
Sources: most plants, legumes, grains
What kind of fat is olive oil?
Monounsaturated fat
(Healthy fat)
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
How do people who follow a vegetarian/vegan diet ensure they obtain complete proteins in their diet?
Through combining different vegetables, legumes, grains in their diet
What are the health benefits to using olive oil?
Lowers blood glucose
Lowers blood pressure
Fights pathogens
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)
Carrier in blood for vitamins and other compounds
Hormones, cell membrane receptors and antibodies
Enzymes (for chemical reactions in body)
Fluid balance
Supporting structure (skeletal muscles)