Nutrition Basics
Nutrition is a science that studies _______ found in foods and their actions in the body
what are nutrients?
Name one benefit of eating more fruits and vegetables
- Increased vitamins and minerals
- Increased fiber
- More variety
- More color/flavor
Define whole foods and give 3 examples
whole foods are "as close to their natural state as possible"
apples, potatoes, tomatoes, onions, broccoli, lettuce, cabbage, seeds
100% organic must contain only ____ ingredients
organic
List the 5 taste sensations
sweet, salty, sour, bitter, umami
Define the term "diet"
What is the food and beverages you normally eat
The Standard American Diet is LOW in these 4 things.
Name 3 of them
Fruits, vegetables, whole grains, and dairy
Define ultra-processed foods and give 3 examples
"contain additives like artificial flavors and preservatives" often having long ingredients lists and high in calories
chips, cookies, frozen dinners, packaged pasta meals
If a food has an "organic" Label: __% of the ingredients are organic
95%
Describe the difference between taste and flavor
Flavor encompasses all 5 senses - sound, smell, sight, etc; including temperature; taste is detected by taste buds
What are the two biggest predictors for the development of chronic disease?
Diet and Physical Activity
Each member in the team list 3 different ways you can get in physical activity
Running, swimming, biking, dancing, lifting, walking, yoga, yard work, jump rope, tennis, football, soccer, cheerleading, volleyball, basketball, skiing,
Processed foods go through minimal processing often involving canning, freezing, or milling
Frozen vegetables, canned fruits, milled wheat
70%
Name 3 things that affect flavor and describe how they affect flavor
Smoking: causes damage to taste buds and affects taste perception
Temperature: sweet things are sweeter when warm; salty things are saltier when cold
Name all 6 nutrients
Carbohydrates, fats, proteins, vitamins, minerals, and water
The Standard American diet is HIGH in these 5 things, name 4 of them
Sodium, calories, saturated fat, refined grains, added sugars
What is the difference between fortified and enriched foods?
Enriched foods have nutrients added back after processing. Fortified foods have additional nutrients added that were not originally present
Organic fruits and vegetables must be grown on soil that had no prohibited substances applied for ___ years prior to harvest
3
Umami is enhanced by ____ and any cooking method that breaks down ____
salt, proteins
According to the Dietary Guidelines Committee (2020), about ___ in ____ Americans have one or more chronic health condition
6 in 10
Name 3 ways to start to create a balanced diet
portion sizes, include variety, minimize processed items, replace high-fat with low-fat, add more fruits and vegetables, replace red meat with poultry, replaced refined grains with whole grains
Orange juice has calcium added to it
Define phytochemical/phytonutrient, name a category of phytochemical, and 3 foods that fit into that category
Phytochemicals: nutrients found in plants that may decrease the risk of certain diseases
Carotenoids: bell pepper, carrots, pumpkin
Flavonoids: berries, grapes, tea
Indoles: broccoli, cabbage, kale
Allicin: garlic, chives, leeks
Describe how taste buds change with age
We have the most amount of taste buds under the age of 6 and by age 50 the number of taste buds starts to decrease