Foods 1 State test

Why should you choose whole fruit instead of fruit juice

no added sugar, you also get fiber

Fruits and vegetables should ____ of your plate

one half

Choose _____ protein

lean

Try to replace ____ oz of your protein with seafood each week

8 oz

How often are the Dietary Guidelines updated (in years)?

5

Foods that contain high amounts of vitamins, minerals and other nutrients, but few calories

Nutrient Dense

Foods that have a lot of calories, solid fats and sugars, but few nutrients

empty calories

How many minutes of physical exercise should teens and adults get every day

60

Finish the phrase: Eat ________ dense foods

nutrient

Finish the phrase: Balance ______ to manage weight

calories

Health problem associated with high levels of sodium consumption

high blood pressure

Finish the phrase: Enjoy your food, but eat _________

less

Individual calorie needs are determined by what?

Gender, Age, Activity Level

Milk alternative for someone who cannot consume lactose

Soy milk

3 methods of cooking that do not add extra fat

grilling, broiling, roasting

Make at least ______ your grains whole grains

half

How many calories per gram do Vitamins/Minerals provide

0

Sports drinks can replace electrolyte loss during high intensity workouts

True

Main function of an electrolyte

Regulate fluid balance in cells

Term used for getting "too much" of something

Toxic

Term used for "not getting enough" of something

deficiency

This is also called the "Sunshine" vitamin

Vitamin D

Getting enough of this vitamin (also called ascorbic acid) will help prevent scurvy

Vitamin C

This vitamin will help prevent night blindness and poor eyesight

Vitamin A

This mineral helps to prevent osteoporosis

Calcium

This vitamin can help prevent neural tube defects like spina bifida

Folate (a B vitamin)

This vitamin helps your blood clot normally

Vitamin K

Anemia may be prevented by getting enough of this mineral

Iron

Three things that destroy nutrients in fruits and vegetables

heat, air, water

Oxidation occurs when cut fruit is exposed to

air

What is one advantage of buying fruits in season

Less expensive

Two ways to preserve nutrients in fruits and vegetables during cooking

Steam, microwave

What foods contain the most salt/sodium?

Processed foods, bread products

What kinds of vitamins need to be replaced daily

water soluble

What do vitamins ADEK need to dissolve in the body

Fat

What types of vitamins does water carry in the body

B and C Vitamins

Function of water is to regulate body temperature

True

How many calories per gram do proteins provide

4

What is the main function of proteins

build and repair body tissues

The building blocks of protein

amino acids

The number of essential amino acids

9

What plant food has complete proteins

Tofu (soy products)

Can you combine incomplete proteins to create a complete protein

Yes

Functions of eggs

Binder, emulsifier, leavening agent, coating, thickener

What mineral(s) are naturally found in milk for strong, healthy bones

Calcium

Milk is fortified by these two things

Vitamin A and Vitamin D

Process in which milk is heat treated to kill harmful bacteria

Pasteurization

Process in which fat particles have been broken down and distributed evenly in milk

Homogenization

You should cook milk products at a low heat to prevent them from

scorching

Skim milk and whole milk have the same amount of calcium

True

Complementary Protein

Rice and beans

Calories per gram provided by carbohydrates

4

What Food group do we get most of our carbohydrates from?

Grains

Main function of Carbohydrates

Provide energy

Three types of Carbohydrates

Simple, Complex, Fiber

What is the better energy choice: Simple sugars or complex starches

Complex

Another name for glucose is

blood sugar

Another name for sucrose is

Sugar (table sugar)

How many grams of fiber should we get every day

20-35

If a product claims that it is "Whole Wheat" that means it must use _____ parts of the wheat kernel

all

What type of rice has the most fiber?

brown rice

The ratio for cooking rice is: ____ c. uncooked rice = ___ c. cooked rice

1:3

The ratio for cooking pasta is: ____ c. uncooked pasta = ___ c. cooked pasta

1:2

Rice should be cooked with the lid

on

Pasta should be cooked with the lid

off

Fiber is located in what part of the grain kernel

Bran

If a bread product is refined, what part of the kernel is left?

Endosperm

What parts of the fruit and vegetables contain insoluble fiber?

Peel

What part of the body does soluble fiber clean out

Bloodstream

What type of carbs give you quick energy

simple

In quick breads, what is an example of a leavening agent

Baking soda or baking powder (eggs and air)

Fats that are liquid at room temperature are called:

oils

All fats and oils are grouped into the category called:

lipids

How many calories per gram do lipids provide

9

Fat Soluble vitamins

K, A, D, E

What is the good type of lipoprotein

HDL

Saturated fats are _____ in texture at room temperature

solid

Unsaturated fats are usually _____ at room temperature

liquid

Food high in cholesterol

Animal products

Best type of fat for you

Monounsaturated

What effect does Saturated fat have on HDL and LDL levels?

Raises HDL, Raises LDL

What effect does Polyunsaturated fat have on HDL and LDL levels?

Lower HDL, Lower LDL

What effect does Monounsaturated fat have on HDL and LDL levels?

Raise HDL, Lower HDL

Chemical process that turns a liquid fat into a solid fat by adding extra hydrogen atoms

Hydrogenation

What is the risk of levels of LDL cholesterol in your bloodstream

heart disease

What substance should you NEVER pour on a grease fire

Water

What is the first treatment for a bleeding cut

(wash) pressure

What should you use when trying to reach items on a high shelf

Step stool

What should you do FIRST if someone is being shocked

unplug/disconnect

What direction should all pan handles be facing on the stovetop?

inward

What would a mixture of chlorine bleach and ammonia create?

Deadly, poisonous gas

What temperature should ground beef be cooked to?

155

What is the temperature danger zone?

41-135

Finish the phrase: When in doubt,.....

Throw it out

Three things bacteria needs for growth

moisture, heat(warmth), and food source

The most common food source for E. coli is:

Undercooked ground beef

The most common food source for salmonella is:

raw eggs/poultry

The most common food source for staph is:

food contaminated with human mucous

The most common food source for botulism is

improperly canned food

The most common food source for Hepatitis A

Infected Food with Fecal Matter