Carbohydrates
What percentage of calories should come from carbohydrates?
45-65%
What percentage of calories should come from fats?
20-35%
What percentage of calories should come from proteins?
10-35%
How long can we survive without drinking water?
2-4 days
Name one benefit of Vitamin C (ascorbic acid)?
Immune defense, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy
True/False: Carbohydrates are needed by all cells for energy and can be stored in small quantities as glycogen (which are then used as energy sources)
True
Name one function of fats in the body.
provide energy, keep us warm, maintain cell membranes, produce padding and protection
Name one function of proteins in the body.
support growth, and maintenance, of body tissues. Also play a role in the synthesis of hormones, enzymes, and neurochemicals. Maintenance of fluid and electrolyte balance. Provide energy.
What is the #1 trigger for daytime fatigue?
Lack of water
Name one body benefit of iron.
Red blood cells and muscle function, white blood cells, and immune system
How many kcals per gram do carbohydrates provide to our body?
4
How many kcals per gram do fats provide to our body?
9
How many kcals per gram do proteins provide to our body?
4 kcal/g
True/False: 8-10 glasses of water a day can ease joining and back pain
True
Milk, cheese, butter, yogurt, green leafy vegetables
What type of food are monosaccharides?
simple; sugary
What types of fat are linked to cardiovascular disease, obesity, and some cancers?
Saturated fats
What are the two groups of amino acids?
Essential and non-essential
Are the ingredients on a food label listed greatest to least, or least to greatest?
Greatest to least
Name one food source of zinc
meat, shellfish, milk, brown rice, whole grains
What type of food are polysaccharides?
starch (potatoes, pasta, etc)
What type of cholesterol is considered good cholesterol?
HDL (high density lipoprotein)
What are the two groups of proteins?
Complete and incomplete
If trans fat is not listed on the Nutrition Facts, does that always mean there’s zero trans fat in something?
No, it could be in the ingrediants
Name 1 food source of vitamin B2
milk, liver, yeast, cheese, green leafy vegetables, fish