health

High Saturated Fat Danger

Can lead to diseases such as atherosclerosis, obesity and heart disease.

Index finger portion

1 tsp (butter, oil, mayo).

Thumb portion

1 tbsp (salad dressing, peanut butter, cream cheese).

Cupped Hand portion

1 oz (Chips, Cracker, Pretzels, Ice Cream, Pasta).

Palm portion

3 oz (chicken breast).

Fist portion

1 Cup (Cereal, Soup, Fruit, Casserole).

Benefit of Variety of Colors

Ensures a variety of vitamins and minerals are eaten and helps mental health via serotonin boost.

Function of Protein

Made mostly for muscles, skin hair and nails. Needed to form hormones, enzymes and antibodies.

Function of Fats

Acts as a lubricant for body’s organs and connective tissue.

Function of Carbohydrates

Main source of energy for the body.

Good Protein Choices

Lean meats like chicken and turkey, fish, eggs and nuts.

Good Fat Choices

Low in saturated fats such as Olive Oil, Avocados, Avocado Oil, nuts and fish oil.

Good Starch Choices

Potatoes, beans, peas rice and corn.

Significance of Serving Size

Important because everything else on a food label is based on the serving size.

Significance of First Ingredient

Important because it is what the food contains the most of.

Short vs Long Ingredient List

Short is better because it means that the food is less processed.

What to look for on Label (Whole Wheat)

First ingredient, length of list, and amount of scientific names.

Front vs Back of Package

Front is for convincing you to purchase

Foods high in fiber

Whole grain products, fruits and vegetables, beans, peas, legumes, nuts and seeds.

Unsaturated fat examples

Olive oil, fish oil, avocado oil, avocado, nuts.

Good vs Bad Cholesterol

Good: High Density Lipoproteins

Daily Allowance: Fiber

25-30g.

Daily Allowance: Sodium

2400 mg.

Daily Allowance: Sugar

30g.

Dangers of Keto Diet

Cardiovascular risk, damaged blood vessels (rising glucose), and low energy (lack of carbs).

Simple Carbohydrates

Should be kept to a minimum

Complex Carbohydrates

Healthy because they convert to glucose which the body depends on for function and energy.

Blood Sugar

Glucose.

Fruit Sugar

Fructose.

Dairy Sugar

Lactose.

Table Sugar

Sucrose.