Nutrition 101
table sugar, fruit, candy, refined grains such as white bread, and certain cereals, milk are examples of_____carbohydrates
Simple carbs
The best cooking method for nutrient retention is.....
Steaming!
Going to the farmer's market to buy food may promote increased nutrient intake because the produce there is gathered and sold at _________
95% of this neurotransmitter is produced in GI tract
Serotonin
This vitamin promotes absorption of phosphorus and calcium to build and maintain bones. Get it from fortified milk, eggs, liver, fish, and the sun’s UV rays
Vitamin D
______carbs are found in whole grains, vegetables, and legumes. They contain fiber and help promote steady blood sugar.
Complex carbs
This cooking method uses a small amount of oil to cook food quickly
what is Sautéing
This method of cooking/meal prep involves cooking a large amount of food at once
Batch or bulk cooking
This fatty acid is effective in treating ADHD, major depressive disorder, bipolar depression, and PTSD
Omega-3
These vitamins, found in animal products, whole grains, nuts, seeds, and legumes, support metabolism, nervous function, blood cell production
B-Vitamins
The sugars and starches of our diet that supply quick energy to the body are called
Carbohydrates
Carcinogens are toxins created as a result of this cooking method
Grilling or smoking
Start with this meal when meal planning
Dinner
List 3 inflammatory foods
Sugary soft drinks, refined grains, red meat, diet soft drinks, margarine, fried foods
This Vitamin aids in vision, maintenance of healthy skin, and bone/tooth growth and development. Find it in orange(ex. carrots), yellow, and green vegetables, liver, and egg yolks.
Vitamin A
This complex carbohydrate comes from the indigestible part of plants
Fiber
These types of vitamins are often lost in water based methods of cooking
What are water soluble vitamins: B-Vitamins and Vitamin C
Include these 3 food groups in each meal
- Protein, Carbs(starch, fruits, veg), Healthy Fats
Serotonin regulates sleep, mood, and______
appetite
This vitamin is an antioxidant found in fruits(especially strawberries) and vegetables that supports immunity, wound healing, production of collagen
Vitamin C
If not used immediately, glucose gets converted to the form of starch called _________
glycogen
This phytonutrient found in tomatoes is best absorbed when food in cooked with a little fat
What is Lycopene
First In, First Out (FIFO)
Find this brain boosting nutrient in dark leafy greens (kale, spinach, chard), beans/legumes
Folate
These two minerals cancel each other out when consumed too close together
What are iron and calcium