JFK Nutrition Flashcards

Flashcards about JFK Nutrition

Dietary Guidelines for Americans – 2010

Balance food with physical activity, choose diets with grains, veggies, and fruits, low in fat, saturated fat and cholesterol, eat a variety of foods, moderate in salt, sodium and sugars.

Nutrients

A chemical substance in food that builds, repairs, and maintains body tissues, regulates body processes, and provides energy.

Calorie

A unit of measure for both the energy supplied by food and the energy used by the body.

The 6 Nutrients

Carbohydrates, Protein, Fat, Vitamins, Minerals, Water

Carbohydrates

Starches and sugars are broken down into blood sugar glucose for body to use as energy.

Complex Carbs (STARCHES)

Provide long lasting energy; rice, wheat, oats and vegetables.

Simple Carbs (SUGARS)

Enter bloodstream rapidly and provide quick energy; fruit, honey, junk food with high sugar.

Fiber

Part of grains and plant foods that cannot be digested; makes you feel full, helps move waste products through the digestive system.

Protein

Build body tissue and supply energy; form part of every cell in the body.

Amino Acids

Building blocks of proteins.

Complete Proteins

Animal sources, provide all of the essential amino acids; meat, fish, chicken, turkey, milk, yogurt, eggs.

Incomplete proteins

Plant sources, need a variety to obtain all essential amino acids; nuts, beans, seeds.

Fats

Source of energy, make certain vitamins available for use, help insulate the body and cushions internal organs.

Unsaturated Fats

Fats from fish and plant foods, liquid at room temp, can lower cholesterol; vegetable oil, fish oil = omega 3’s.

Saturated Fats

Fats from dairy and animal products, solid at room temperatures, increase blood cholesterol levels; meat, milk, egg yolks, butter, cream cheese, etc.

Transfat

When unsaturated fats are processed and made solid, act like saturated fats in body; baked goods, fried foods, snacks.

Vitamins

Nutrients that help chemical reactions take place in the body; can cause illness/disease from too much or too little.

Fat Soluble Vitamins

Vitamins A, D, E, K

Water Soluble Vitamins

Vitamin C, B (1, 3, 6, 12)

Minerals

Elements that perform many functions that keep the body growing and functioning.

6 Main Minerals

Calcium, Phosphorus, Magnesium, Sodium, Potassium and Iron

Water

60% of body’s weight; necessary for most body functions, helps digestion, removes wastes, regulates temperature, cushions spinal cord and joints.