Nutrition Basics
Nutrition is a science that studies _______ found in foods and their actions in the body
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
Most of our digestion and absorption occurs in the
small intestine
List the 5 taste sensations
sweet, salty, sour, bitter, umami
Define the term "diet"
What is the food and beverages you normally eat
Name 3 ways to start to create a balanced diet or lifestyle
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, drink more water, add physical activity as a routine
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
Food is moved through the esophagus using this rhythmic muscle movement
Describe the difference between taste and flavor
Flavor encompasses all 5 senses - sound, smell, sight, etc; including temperature; taste is detected by taste buds
Name al 6 Nutrients
Carbohydrates, Fats, Proteins, Vitamins, Minerals and Water
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
Where does digestion start and which nutrient starts to breakdown in this location?
The mouth, amylase is the enzyme that begins to break down carbohydrates.
Name 2 things that affect flavor and describe how they affect flavor
Smell: if you are congested or have a cold you might not be able to detect flavor
Smoking: causes damage to taste buds and affects taste perception
Temperature: sweet things are sweeter when warm; salty things are saltier when cold
What are the two predictors of the development of Chronic disease
Diet and Exercise
The 2020-2025 Dietary Guidelines Committee identified a healthy diet as one that is LOW in...(there are 6 items). Name 4 of them
Red meat, processed meats, high-fat dairy, sugar-sweetened foods, sugar-sweetened beverages, and refined grains
What is the difference between fortified and enriched foods? Give one example of either.
Enriched foods have nutrients added back after processing. Fortified foods have additional nutrients added that were not originally present.
Enriched foods: pasta, rice, bread
Fortified foods: milks, orange juice
Which nutrient takes the longest to digest?
Umami is enhanced by ____. Name 3 foods that contain umami flavor
Umami is enhanced by salt. Tomatoes, parmesan, meats, seaweed, dashi, soy sauce, mushrooms
AMDRs: Name the nutrients that match each of these percentage ranges:
10-35% , 45-60%, 20-35%
Proteins: 10-35%
Carbohydrates: 45-60%
Fats: 20-35%
The 2020-2025 Dietary Guidelines Committee identified a healthy diet as one that is HIGH in...(there are 9 items). Name 5 of them
Vegetables, Fruits, Whole Grains, Non-fat Dairy, Seafood, Poultry, Beans, Unsaturated Oils, and Nuts
70%
The community of microorganisms living in our digestive system is called the _________.
__________ are non-digestible fibers that feed the good bacteria in our gut.
__________ are live bacteria that can be found in foods like kimchi and kombucha.
Microbiota
Prebiotics
Probiotics
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