Complex Carbohydrates (Starches), Simple Carbohydrates (Sugars) and Fiber
100
What are the two types of Vitamins?
Fat Soluable, Water Soluable
100
What are the five Food Groups in My Plate
Dairy, Meats and Legumes, Vegetables, Fruit, Grains
200
As a rule, what percent of calories of any food should come from fat?
Only 30% or less of calories should be fat calories.
200
Define "Essential Amino Acid"
An amino acid that must be dietary (eaten) because our body cannot make it. Meats, poultry, eggs, seafood, fish, and dairy (not butter) have all 9 essential amino acids.
200
What are the two types of Minerals?
Trace Minerals and Macro (Major) Minerals
200
What are the six types of nutritients?
Fats, Proteins, Carbohydrates, Vitamins, Minerals and Water
300
Why are saturated fats "unhealthy?"
Saturated fats produce a build-up of cholesterol on arteries known as Heart Disease.
300
Why do vegetarians need to "pair" legume and grain ingredients in their diet.
Most plants are incomplete proteins. Legumes and grains together provide all nine essential amino acids.
300
What suffix indicates a simple carbohydrate? Name five simple carbs.
--ose at the end of a word indicates a sugar.
Lactose, glucose, sucrose, dextrose, fructose, maltose, etc.....
300
Which vitamin and mineral are needed to make healthy teeth and bones? Why?
Calcium is needed to make healthy teeth and bones. However, Vitamin D is needed to absorb Calcium. So, both Vitamin D and Calcium are needed.
300
How many servings are recommended for each Food Group?
Describe saturated fats, and also describe unsaturated fats.
Give two examples of each.
Saturated fat comes from animal foods and is solid at room temperature: Butter and Bacon Fat
Unsaturated fat comes from plant foods and is liquid at room temperature: olive oil and vegetable oil
400
How many grams of protein are recommended per day?
Ten to 15% of calories should come from protein. For a most diets, that is approximately 40 to 60 grams of protein.
400
Give two of three reasons fiber is important in your diet.
1. fiber reduces the risk of colon cancer
2. fiber is filling, reduces quick hunger spikes
3. fiber has no calories, helps limit caloric over eating
400
List the Fat Soluable Vitamins; list the water soluable vitamins.
Fat soluable: A, D, E, K
Water soluable: B Vitamins and Vitamin C
400
What percent of your daily dietary calories should come from protein, fat and carbohydrate?
Protein = 15% Fat= < 30% Carbohydrate = >55%
500
What is a transfat? Give an example.
A transfat is typically a vegetable source fat (oil) that has been solidified, for example shortening, by adding hydrogen molecules. Transfats are difficult to metabolize and are linked to Heart Disease.
500
(Give the Jeopardy Question as your answer)
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
What are the essential amino acids.
500
Define a "whole grain". Why is it more healthy than refined grains.
Refined grains add nutrients back, they are enriched and healthy. But, whole grains contain the endosperm, bran and germ. Whole grains are healthier because they contain the fiber which is not added back to the refined grains.
500
What is an anti-oxidant? Which vitamins are antioxidant?
Free oxygen molecules damage body tissue. An antioxidant is a nutrient that attracts free (radical) oxygen and "binds it, thus preventing it from damaging the body. Vitamin A,C and E are free radicals.
500
Each food "packs" nutrients. For quick estimates, which nutrients are "packed" in each Food Group
Protein = protein and iron
Grains = complex carbs and B Vitamins
Dairy = protein and calcium
Fruit = simple carbs and Vitamin C
Vegetable = complex carbs and Vitamin A