Nutrition-KHS 2021

Fats

100

What is one healthy and one unhealthy fat? (Not food examples)

Saturated and Unsaturated.

200

As a rule, what percent of calories of any food should come from fat?

Only 30% or less of calories should be fat calories.

300

Why are saturated fats "unhealthy?"

Saturated fats produce a build-up of cholesterol on arteries known as Heart Disease.

400

Describe saturated fats, and also describe unsaturated fats. Give two examples of each.

Saturated fat comes from animal foods and is solid at room temperature: Butter and Bacon Fat Unsaturated fat comes from plant foods and is liquid at room temperature: olive oil and vegetable oil

500

What is a transfat? Give an example.

A transfat is typically produced in the gut of some animal or through an industrial process that adds hydrogen to vegetable oil. Transfats are difficult to metabolize and are linked to Heart Disease.

Proteins

100

What is protein? 

Protein is an essential nutrient that your body needs for growth and repair and it is found in your muscles, bone, hair, skin, and tissue.

200

Define "Essential Amino Acid"

An amino acid that must be dietary (eaten) because our body cannot make it. Meats, poultry, eggs, seafood, fish, and dairy (not butter) have all 9 essential amino acids.

300

What are some effects of protein deficiency? 

Growth failure, loss of muscle mass, decreased immunity, respiratory problems

400

Name 4 high protein-rich foods

fish, poultry, beans, and nuts

500

What are the four plant-based sources of protein and name at least three foods from each source? 

Legumes (Beans, Peas, Peanuts), Nuts and Seeds (Almonds, Walnuts, Pecans), Whole Grains (Teff, Wheat, Rice), and Green Veggies (Corn, Asparagus, Brussel Sprouts)

Carbs

100

What are the two main types of Carbohydrates?

Complex Carbohydrates (Starches), Simple Carbohydrates (Sugars) 

200

Why are carbs important? 

Carbohydrates are the body's most important and readily available source of energy. carbohydrates are broken down into simple sugars, which are absorbed into the bloodstream

300

What suffix indicates a simple carbohydrate? Name five simple carbs.

--ose at the end of a word indicates a sugar. Lactose, glucose, sucrose, dextrose, fructose, maltose, etc.....

400

Give two of three reasons fiber is important in your diet.

1. fiber reduces the risk of colon cancer 2. fiber is filling, reduces quick hunger spikes 3. fiber has no calories, helps limit caloric over eating

500

Define a "whole grain". Why is it more healthy than refined grains.

Refined grains add nutrients back, they are enriched and healthy. But, whole grains contain the endosperm, bran and germ. Whole grains are healthier because they contain the fiber which is not added back to the refined grains.

Basic Nutrition

100

What are the five Food Groups in My Plate

Dairy, Proteins, Vegetables, Fruit, Grains

200

What is BMR and what does it do? 

Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions

300

What is a calorie and how many calories equal 1pound? 

A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking and energy usage through physical activity. 3500 cal

400

What is BMI

Body mass index is a value derived from the mass and height of a person. The BMI is defined as the body mass divided by the square of the body height,

500

Explain the importance of eating whole foods and why Low fat foods are so unhealthy 

Eating whole foods ensures the consumption of the maximum amount of original nutrients in the right proportions. Low fat foods are made up with more added sugars