Macronutrients/General Nutrition
What macronutrient does our body and brain rely on primarily for energy?
carbs
Name 2 micronutrients that have an impact on immune functioning?
zinc, vitamin c, vitamin d, vit A, selenium, and B6/B12
Eating late at night is bad for your body.
False
Bonus question: Why?
What gas causes bread dough to rise?
carbon dioxide
Bonus: Which ingredients produce CO2?
What's a general rule of thumb for how long you can store leftovers?
3-4 days
Name 3 nutrition reframes that you find helpful
examples:
- same food different font
- stomach has no eyes
- meal island
- logs on a fire
etc.
What does it mean if vitamins are fat soluble or water soluble?
better absorbed with adequate fat intake (stored for longer)
we need more water soluble vitamins because they are excreted in our urine
Bonus: name the fat soluble vitamins
Our body can function well without carbs
Bonus: what does our body use for energy without carbs and why can it be harmful long term?
What is gluten and why is it important?
Gluten is a protein that gives elasticity to dough which helps it rise and maintain its shape.
Bonus: What does it mean if someone has celiac disease?
How long can cooked food sit out at room temp (without becoming unsafe to eat)?
2 hours
What is BMR?
Basal metabolic rate - the minimum number of energy your body requires to maintain essential, life-sustaining functions—such as breathing, circulation, and cell production—while at complete rest
Which mineral deficiency can cause a reduction of smell and taste? Bonus: why/how?
zinc deficiency
Bonus: zinc is important in the production of gustin, which is a protein that helps develop taste buds
Physical activity is only beneficial if it is done in long durations
excessive physical activity for long periods of time can lead to elevated fatigue, weakness, excessive load on cardiovascular health, and also requires the adequate amount of rest
Which common ingredient in baking provides texture, moisture, and helps to emulsify ingredients? (bonus points: what is emulsification?)
eggs
emulsification: the mixing of ingredients that don't naturally mix (ex: water and oil)
Bonus part II: what macronutrients do eggs contain?
What is the danger zone? (bonus points for naming specifics)
the temp at which bacteria grows rapidly
(40-135 or 140)
What does it mean that carbs are protein-sparing?
Which vitamins are difficult to get if you're vegan or not eating animal products?
Vit B12 and B6
Bonus: What foods contain these vitamins?
We can't get vitamin D from the sun all year round.
True
During the winter the earth's tilt makes it nearly impossible to get Vitamin D from the sun
What is the difference between convection and conventional cooking?
Convection cooking uses a fan to circulate hot air faster, results in more even cooking. Conventional cooking relies on natural heat that rises (open flame, sauteing, pan frying, etc.)
1. use before this date for best flavor/quality
2. how long the store should keep a product on the shelf for best quality
*These aren't expiration dates. You can eat food past these dates.
What does protein break down into?
amino acids
Bonus: How many essential amino acids are there? And what are essential amino acids?
Which micronutrient can inhibit iron absorption and which can enhance iron absorption?
inhibits: calcium
enhances: vitamin c
We need less protein than carbs and fat
generally true
We need more carbs than protein.
Protein needs depends on general activity level (fat intake can vary; may be similar to protein needs)
What's the difference between baking powder and baking soda?
baking powder: activates slower
- contains acid and starch, which are activated by liquid and heat
baking soda: activates quickly when ingredients are added
- you need to bake it right away, activates/rises with acid
What are 4 ways you can safely thaw food?
1. in fridge slowly
2. in cold water (change water every 30min); cook the food immediately after
3. microwave (cook right after)
4. cook from frozen (cook time will just be a lot longer)