MyPlate
Half of your MyPlate should be made up of fruits and ______________, with ___________ making up the greater portion of the two.
What is vegetables?
The four macronutrients (required in a larger amount on a daily basis).
What are water, protein, carbohydrates, and fats?
Most __________fats come from animal sources and are solid at room temperature. These fats are implicated in cardiovascular disease because they raise the blood cholesterol.
What are saturated fats?
The difference in soluble fiber and insoluble fiber.
What is soluble fiber is digested and insoluble fiber is not digested and passes through the intestines helping to prevent constipation?
When children stay inside playing video games and do not get outside and exposed to sunlight, they may experience a _________________ deficiency.
What is Vit D?
*Vit D is important because it helps harden bones and teeth and is necessary to absorb calcium.
A deficiency in Vit D could be rickets.
The other half of the MyPlate should be made up of protein and _______________, with _____________ being the larger of the two groups.
The two micronutrients.
What are minerals and vitamins?
____________are the primary source of energy for the body.
What are carbohydrates?
*Carbs provide 4kcal of energy per gram.
Simple and Complex Carbs:
Most common simple carb is glucose.
_________vitamins are water-soluble and serve as coenzymes for metabolism throughout the body, and they help to stimulate appetite, maintain healthy nervous and integumentary systems, and assist with growth.
What are B vitamins?
This is the recommended amount of water an adult should consume daily.
What is (8) 8 ounce glass daily?
The reason why you should encourage whole fruits.
What is they have more fiber?
________ is the primary building block of the body to make new cells and to help wounds heal.
What is proteins?
It is wiser to consume more __________carbs than ___________carbs because they help us to feel full longer and provide a more stable blood glucose level.
*Simple carbs break down much more quickly and make more drastic changes to the blood glucose level. Example: Hershey's bar or Orange Juice
*Complex carbs take longer to break down. Example: sweet potatoes, whole fresh fruits, whole grain wheat bread.
______________ is essential in immune system functioning, helps the body absorb iron, and is vital for wound healing.
What is Vitamin C?
There is an increase need for _________ in postmenopausal women due to the increased risk of osteoporosis.
The dairy that should be used per MyPlate recommendations is this.
What is low-fat or nonfat milk?
People with a history of obesity,heart disease and/or HTN should choose this type of fat product.
What is monounsaturated and polyunsaturated fats?
*They are liquid at room temp and solid in fridge. Examples of monounsaturated fats: olive oil, canola oil, and peanut oil.
Examples of polyunsaturated fats: corn oil, soybean oil, safflower oil, and sesame oil.
*These types of fat help decrease your LDL cholesterol!
____________to __________% of one's total calorie consumption should come from complex carbs.
What is 45-65%?
Vitamins _______________ are all fat-soluble vitamins. They are dissolvable only in fat and can be stored in the body's fat if more than is needed is consumed. For this reason, these type vitamins can become toxic if consumed in large doses over a long period of time.
What are Vitamins A, D, K, and E?
A BMI of _____________ indicates obesity.
What is 30% and greater?
USDA Choose My Plate recommends an increase in this to prevent birth defects of the nervous system.
What is folic acid?
*Spina Bifida
*Also should increase iron as well and this continues through lactation as well.
People with high cholesterol levels, heart disease, HTN, and/or obesity should avoid this type of fat often found in processed foods and fast foods.
What is trans fat?
*vegetable oils that have been partially hydrogenated and that changes unsaturated fat to saturated fat.
A food example of a protein.
What is any protein....meat, cheese, eggs, nuts, peanut butter, etc.?
_____________ may be at risk for iron deficiency unless they are careful to ingest higher level of iron rich, nonmeat foods such as beans, dried fruit, whole grains, and molasses.
What are Vegetarians?
Older adults have an increased need for ________ to combat the slowed GI motility that can lead to constipation, adequate iron to help prevent anemia, adequate _________ intake to help fight infection, restore muscle mass lost d/t immobility, and to promote healing of fractures and wounds.
What is fiber and protein?