Nutrition
Natural sugars in fruits are considered added sugars
What are carbohydrates used for?
Primary energy source
We want to limit these two types of fat in our diet?
Saturated and Trans fat
what are the three major macronutrients that give you energy
Carbohydrates, protein, fats,
Which macronutrient provides the highest amount of calories per gram (9 kcal/g)
Fats
What are proteins mainly used for?
Growth and repair
Protein can be what two types
Complete and Incomplete
When a food label states 5% or 15%, what is that indicating?
5% or lower means its low in something
for example if a food label says 5% fat. that means that item is low in fat
15% or higher means it's a good source of something or its high in something
if a food label reads 15% sodium, it is high in salt
What types of carbohydrates are there?
Simple and Complex
What foods are high in healthy fats?
Avocado, natural yogurt, fish, nuts and legumes
What does sodium measure in food?
The amount of salt
True or False: We need fats to help with vitamin and mineral absorption
True!
Why is fiber important?
1. Slows the release of sugar into your bloodstream
2. Keeps you fuller longer
3. Lowers cholesterol levels
4. Keeps you regular ;)
5. Feeds your healthy gut
What does deficiency mean?
lack of a certain nutrient
What are the benefits to meal planning?
1. Saves time
2. Saves $$$
3. Easier to integrate all food groups to prevent deficiencies
What are the 3 macronutrients
Protein, Carbs and Fats
What makes a protein complete?
It has all 9 essential amino acids
What type of fat should you avoid as much as possible?
Trans Fats
What is the only complete protein that does not come from animal sources?
Quinoa
Name 3 different types of foods that contain proteins
Meat/fish, dairy, nuts/legumes
High sodium intake can lead to high blood pressure.
True
Are legumes a source of carb and protein?
True!
What is the difference between simple and complex carbohydrates?
Fiber!
How can you make an incomplete protein complete?
Mix foods together
Example:
Beans and rice
Peanut butter on toast
Examples of simple carbohydrates
white grains ( white bread, buns, wraps) white rice, pasta, some fruits, candy, chocolate, pop
OR
Glucose, fructose, galactose