CARB COUNTING
True or False. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.
True
Name a non-animal product that is a great source of protein.
Tofu, beans, nuts, legumes, etc.
Foods primarily in processed foods made with ________ from partially hydrogenated oil.
Trans Fat
Because water-soluble vitamins and nutrients dissolve in _________, the continuous supply your body needs calls for a steady daily intake
Water
A calorie is a unit of _________. When you hear something contains 100 calories, it's a way of describing how much ________ your body could get from eating or drinking it.
Energy
The most common and abundant forms of carbohydrates.
sugars, fibers, and starches.
True or False. Aside from water, proteins are the most abundant kind of molecules in the body.
True
While not as harmful as trans fats, by comparison with unsaturated fats, ___________ negatively impacts health and are best consumed in moderation.
Saturated
Getting enough calcium from childhood through adulthood for healthy _____ and then helps slow the loss of _____ as we age
Bones
Fiber comes in two varieties_______ and ______, both beneficial to health.
Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol.
Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation.
This carbohydrate helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
Fiber
Proteins are essential nutrients for the human body. They are one of the building blocks of ________ and can also serve as a ________.
Body Tissue and Fuel Source
Newer research shows that healthy fats, _________ and __________ are necessary and beneficial for health.
Monounsaturated and Polyunsaturated
Vitamins come in two categories ___________ or ___________.
Fat-Soluble or Water-Soluble
Bananas are full of _________ and ___________, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout.
Potassium and Magnesium
Carbohydrates provide the body with _______, which is converted to energy used to support bodily functions and physical activity.
Glucose
The Institute of Medicine recommends that adults get a minimum of ______ of protein for every 20 pounds of body weight.
8 grams
Although a great source for complete protein, _________ is also are high in saturated fat. When you cut back on foods like______ and butter, replace them with fish, beans, nuts, and healthy oils instead of refined carbohydrates.
Red Meat
Unlike water-soluble vitamins, these vitamins dissolve in fat and are stored in _________.
Body Tissues
Salt, also known as ___________, adds flavor to food and is also used as a preservative, binder, and stabilizer.
sodium chloride
If one serving of 1 cup rice has 45g of Carbohydrates how many calories are from carbohydrates.
180 Calories
When broken down into ___________, they are used as precursors to nucleic acid, co-enzymes, hormones, immune response, cellular repair, and other molecules essential for life
Amino Acids
When food manufacturers reduce fat, they often replace it with _________ from sugar, refined grains, or other starches.
Carbohydrates
There are 4 vitamins are the fat-soluble vitamins. Name at least 3.
Vitamins A, D, E, and K
The human body needs a very small amount of sodium – the primary element we get from salt – to conduct ___________, ____________, and maintain the _____________.
Nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.