Nutrition 1
What does fiber help to prevent?
Constipation
Fiber relieves constipation by increasing stool bulk, softening consistency, and speeding up transit time through the intestines. Soluble fiber dissolves in water to form a gel, softening stool, while insoluble fiber adds bulk and acts as a "broom" to sweep waste through the digestive system
Fad diets, liquid diets and fasting are dangerous because they
do not provide necessary nutrients or energy needed for the body to function optimally
What mineral is found in dairy products?
Calcium
What are some factors that influence a person's dietary pattern? Name at least two.
Environment, preferences, allergies/intolerances, accessibility, disease state, age
Name 5 of the 9 top food allergies:
Peanuts, tree-nuts, fish, shellfish, sesame, eggs, dairy, wheat, soy
What is an example of a healthy fat?
Avocado, olive oil, nuts (walnuts, almonds) seeds (chia, flax) and fatty fish (salmon, sardine)
What is one function of protein in the body?
Builds and repairs muscles
Individuals with anemia are deficient in what mineral?
Iron
Why is eating consistently throughout the day important?
Because it provides the body with sustained and long-lasting energy
What type of nutrient is butter?
Fat
What vitamin is found in oranges?
Vitamin C
Name 5 examples of protein sources:
Ex: Chicken, turkey, beef, eggs, tofu, lentils, beans, nuts, seeds, grains.
What is a calorie?
A unit of energy
What is lactose intolerance?
The inability to digest lactose
Which organ in the body produces the hormone insulin?
The pancreas
How many essential amino acids must we get from foods? 5, 6, 7, or 9?
9
consume nine essential amino acids from your food because the human body cannot produce them on its own. These essential building blocks must be obtained daily through a balanced diet of animal proteins (meat, dairy, eggs) or specific plant-based sources (soy, quinoa) to maintain protein-based functions.
The nine essential amino acids are:
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
True or false: everybody has different nutrition needs
True
What macronutrient (carbs, protein, or fat) is the brain's preferred source of energy?
Carbs
Carbs are the brain's preferred energy source because they efficiently break down into glucose, providing the rapid, consistent fuel necessary for high-energy cognitive functions like memory and neurotransmitter production. The brain consumes 20% of the body's daily energy but cannot store glucose, making a steady supply from dietary carbohydrates essential.
Which vitamin is important for our bones?
Vitamin D
True or false: fat takes longer to digest than carbs
true
Fats take longer to digest than carbohydrates primarily because they are not water-soluble, requiring a complex, multi-stage breakdown process involving bile and specialized enzymes, rather than the quick enzymatic breakdown used for carbs. Additionally, fat slows down gastric emptying (stomach clearing) and requires transport through the lymphatic system rather than directly into the bloodstream.
What is nutrition?
The process by which your body takes in and uses food
What are the 5 food groups that are a part of MyPlate?
Fruits, vegetables, protein, grains, dairy
Why is including variety in your diet important?
To ensure the body gets as many essential vitamins/minerals as possible
Does vitamin A help with blood circulation or to improve our vision?
Vision
Vitamin A improves vision by enabling the eye to produce rhodopsin, a protein in the retina crucial for low-light and night vision. It also supports eye health by keeping the cornea moist and reducing inflammation. A deficiency can lead to night blindness or, in severe cases, permanent blindness.