NSD 225 1 what s true about essential nutrients 2 a the body needs them but cant produce them fast enough is there one perfect food a NO 3 what does energy mean in nutrition a calories 4 where do you find good nutrition information a good nutrition research studies will have at least 50 people and a control group 5 how much fat is suggested in your guidelines for fat intake a no more than 30 of total calories 6 are dietary supplements regulated a no endosperm 7 where does refined flour come from What part of the wheat kernel 8 What is a cruciferous vegetable A considered high in vit c contain multiple nutrients with potent anti cancer properties 9 What is the tolerable upper level a maximum intake by an individual that is unlikely to pose a toxic risk What is nutrient density defined as a ratio of nutrient content in grams to the total energy content in kilocalories or joules EX of GOOD fruit vegetable meat cheese eggs 10 What are RDA s a recommended daily allowance designed to provide healthy eating guidelines for everyone 11 What was the dietary guidelines set up for a to maintain the health of every American Guidelines encourage people to aim for fitness build a healthy base food pyramid and choose a sensible diet 12 Does sugar free mean calorie free a NO 13 Whats the difference between wheat bread white bread whole wheat bread A wheat colored white bread whole wheat whole grain contains wheat 14 Whats the difference between fortification and enrichment a enrichment replacing some of the vitamins and minerals taken away in processing CEREAL fortification adding vitamins and minerals to food that do not naturally contain them POWER BARS 15 Whats the difference between simple and complex carbs Simple carbohydrates are chained only a few molecules in length s providing quick and short energy Complex carbohydrates are long chains a slow and steady release of energy as their break down is slower and prolonged 16 Know about sugars 17 NSD 225 18 What is a good source of complex carbohydrate a grains cereal pasta vegetables 19 Know about lactose intolerance A lactose found in milk is digested and broken down in simple sugars Some people can not digest milk sugars because they don t produce enough enzyme lactose 20 What is added in enriched grains a vitamin b 1 b 2 niacin folate and mineral iron B12NFMI 21 How many calories gram in fat carbs proteins a fat 9 protein 4 carbs 4 alcohol 7 22 Know about fiber and sources of fiber a fiber combination of substances most of which are carbs and most of which are not totally digestible by humans found only in plants you can find fiber in wheat bran cereal wheat products brown rice apples bananas citrus fruit carrots and oats 23 Know about diabetes and exchange lists a 2 types of diabetes 1 insulin dependant juvenile onset in which people do not make enough insulin 2 non insulin dependant adult onset in which people do not make enough insulin or it doesn t function properly exchange list a list to help diabetics group similar foods Any food within a group can be exchanged for another The lists are bread meat vegetables fruit milk and fat 24 What causes cavities a carbohydrates are the most cavity producing nutrient dental Carles cavities develop as acid produced by bacteria in the mouth eats into your tooth enamel 25 Know about digestion where does it start etc a 1 mouth 2 epiglottis prevents food from entering wind pipe 3 esophagus 4 cardiac sphincter 5 stomach 6 pylorus 7 small intestine 8 llececal 9 large intestine 10 asshole rectum A claim of healthy can be used if a food is low in fat sodium cholesterol and contains at least 10 of daily value of vitamin a c calcium iron protein or fiber 26 Jelly bean rule 27 a Whole milk 49 fat NSD 225 2 milk 35 fat 1 milk 21 fat skim milk 05 fat 28 Where do you find saturated fat Meat pork butter chicken 28 Where do you find vitamin d in the diet A you get vit d from the sun s ultraviolet rays liver eggs salmon butter and fish liver oils 29 Know fatty acids and cholesterol 30 How well utilized is carotene in comparison to vitamin a carotene is utilized 1 6 as much as vit a the impt part is 1 6 31 Name funtions of vitamin e a ANTIOXIDANT that protects the body tissue from damage Takes up oxygen and protects unsaturated fats in cell membrane 32 Deficiency of vitamin a a growth ceases when vitamin A is depleted in the liver slower dark adaptation and eventual night blindness blindness may result if drying of conjunctiva goes untreated fights against infections normal reproduction 33 Food sources of beta carotene leafy greens and orange foods convert into vitamin A 34 What is the glycemic index a the measure of the effects of carbohydrates on blood sugar levels 35 Functions of vitamin k a vitamin k is required for at least 5 of the proteins involved in blood clotting found in dark green leafy vegetables made by bacteria in digestive track HELPS BLOOD CLOTTING