Food Groups
Which food group includes beans and nuts?
Protein
Which nutrient group is primarily responsible for growth, development, and repairing body tissues and muscles?
Protein
Which nutrient group includes calcium, iron, phosphorus, iodine and sodium?
Minerals
What is the role of fats in the body?
1) Provides energy
2) Stores energy for future use
3) Protects internal organs
4) Provides insulation
What percentage of your plate should be fruits and vegetables?
50%
What are the three main macronutrients?
Protein, Fats, Carbohydrates
What are the differences between fat-soluble and water-soluble vitamins? (Provide at least 1 example)
Fat-soluble vitamins are absorbed with fat, stored in the body's fatty tissues and liver, and have a risk of toxicity with excess intake.
Water-soluble vitamins dissolve in water, are not stored in the body (except for B12), and are excreted through urine when in excess, requiring regular intake to avoid deficiency.
What is an antioxidant?
Are substances that protect cells from damage caused by free radicals, which are unstable molecules that can cause chronic diseases.
Antioxidants can be produced by the body or obtained from foods, such as fruits, vegetables, and grains.
Which food group is highest in fiber?
Vegetables
(Particularly legumes including beans, lentils, chickpeas, and split peas)
Which protein sources contain the most saturated and trans fats? (Provide at least 1 example)
Fatty cuts of red meat (like beef, pork, and lamb), processed meats (such as bacon, hot dogs, and sausage), and high-fat dairy products (like full-fat cheese and whole milk).
Do water-soluble vitamins need to be consumed regularly? Why or why not?
Yes, water-soluble vitamins (like vitamin C and all B vitamins) need to be consumed regularly because the body does not store them.
What type of carbohydrate is found in plant-based foods that the body cannot digest?
Fiber
What are the 5 main food groups?
Fruits, Vegetables, Protein, Dairy, Whole Grains
Which protein sources contain unsaturated fats? (Provide at least 1 example)
Fish, nuts, seeds, legumes, avocados, olive oils
Which type of vitamin can build up to toxic levels in the body?
Fat-soluble vitamins (like vitamin A, D, E, and K) can build up to toxic levels in the body because they are stored in fatty tissue.
Which type of cholesterol is considered bad? Why?
Low-density lipoprotein (LDL) cholesterol is considered "bad" cholesterol because high levels can lead to plaque buildup in the arteries, increasing the risk of heart disease.
What makes whole grains more beneficial than refined "white" grains?
Whole grains include the entire kernel—the bran, germ, and endosperm—which is rich in fiber, vitamins, minerals, and antioxidants.
Refined grains are stripped of this nutritional value to make them taste better and last longer on the shelves.
What is the difference between simple and complex carbohydrates?
Simple carbs are digested quickly, causing a fast blood sugar spike.
Complex carbs are broken down slowly, providing a more sustained release of energy.
What is the main difference between vitamins and minerals?
Vitamins are organic compounds that are made by plants and animals, while minerals are inorganic elements that come from the earth and water.
What are amino acids?
They are organic compounds that are the building blocks of proteins.