Nutrition 101
The act or process of nourishing or being nourished.
What is the definition of Nutrition
List the 3 Macronutrients
Protein, Carbs, Fats
What are Water-Soluble Vitamins?
BONUS: List them.
Vitamins that dissolve in water.
Vitamin C, and Vitamin B family.
The availability of food in an area can change based on which 3 factors?
Local economic status of a city or neighborhood.
Local farms.
Seasonal availability.
TRUE or FALSE: a long ingredients list is a good thing.
FALSE
Free from disease.
Not displaying clinical signs of disease or infection.
Beneficial to one's physical, mental, or emotional state : conducive to or associated with good health or reduced risk of disease.
The most calorie-dense macronutrient.
Fats
What are Fat-Soluble Vitamins?
Bonus: List them
Vitamins that dissolve in fats.
Vitamins A, D, E & K
What are some ways you can purchase produce in a more cost-effective manner?
Buy produce seasonally.
Shop frozen or canned.
Buy only what you need- don’t want it to go bad before you can use it!
Shop when there are deals/sales.
What are 4 things each nutrition facts label must have on it?
Vitamin D, calcium, iron, and potassium.
What is a calorie?
a unit of energy, often used to express the nutritional value of foods, equivalent to the heat energy needed to raise the temperature of 1 kilogram of water by 1 °C.
Carbs are ranked on the _______ Index.
BONUS: how are they ranked and what are the 2 kinds of carbs?
Glycemic.
BONUS: ranked on how quickly they can be digested, and the 2 kinds are simple and complex.
List the three electrolytes.
Sodium, Chloride, Potassium
When there is a sale on fresh food, what are two things to double check for?
Package date & expiration/consume by date.
What does percentage daily value mean?
Daily values are reference amounts of nutrients to consume or not to exceed.
TRUE or FALSE: you can use your hand as a measuring guide for portions of food.
BONUS: explain good portion-sizes for each macronutrient using your hand.
TRUE
1 Palm = Protein
1 Thumb = Fat
1 Cupped Hand = Carbs
1 Fist = Veggies
Candy is considered a SIMPLE or COMPLEX carb.
BONUS: WHY?
Simple.
It is digested quicker and spikes blood sugar.
List food sources of Calcium.
dairy, broccoli, kale, oysters, shrimp, salmon, calcium-fortified foods.
What is added to fresh food to make it more shelf-stable (last longer outside of the fridge)?
Preservatives
What are the top things we look for on a package/nutrition label?
Serving Size
Servings Per Container
Calories
Total Fat vs. Saturated Fat vs. Trans Fat
Sodium
Total Carbohydrates vs. Total Sugars vs. Added Sugars
Dietary Fiber
Protein
Ingredients List
What is the number one thing to prioritize in every meal you plan/eat?
Protein!
What is the difference between COMPLETE and INCOMPLETE proteins?
COMPLETE proteins come from animal sources, and contain the essential amino acids in amounts sufficient for the maintenance of normal growth rate and body weight.
INCOMPLETE proteins come mainly from plant-based sources, and are deficient in one or more of the essential amino acids. This adversely affects growth and development rates.
Which mineral is needed for almost every major body function?
BONUS: is it MAJOR or MINOR, and why?
Zinc.
Minor, because it is needed in lower daily amounts in the body.
What are some ways you can save more at a grocery store?
Sign up for club accounts, loyalty programs, store email updates or apps, and load coupons onto club card or app.
TRUE or FALSE: all fresh foods have nutrition labels
FALSE