CHAPTER 2 NUTRITION

What is nutrition? (80)

• Nutrition is the study of the nutrients in food and how they nourish the body.

What are nutrients? (80)

• They are components of food that are needed for the body to function

Why does the body need nutrients? (80)

• To provide energy• To build and repair cells• To keep the different systems in the body working

smoothly

According to the fast facts, what are the two things that your body needs on a daily basis to stay healthy? (81)

• Carbohydrates• Water

What are the six basic nutrients that are important to the body? (83)

• Carbohydrates• Lipids (fats)• Proteins• Vitamins• Minerals• Water

What does fiber do? (84)

• Fiber promotes digestive health and regularity.

What are phytochemicals? (84)

• They are chemicals that aid the body in fighting or preventing disease. They are also known as phytonutrients.

What is the body’s main energy source? (84)

• Carbohydrates

What are the units of measurement by which energy from food is measured? (85)

• Calories

Simple carbohydrates contain how many sugars? (86)

• They contain one or two sugars

Honey and molasses are what kind of carbohydrate? (86-87)

• Simple Carbohydrates

What is the name of a very important simple sugar that is the primary source of energy? (87)

• Glucose

What is the only source of energy for the brain and nervous system? (87)

• Glucose

Which category of carbohydrate takes longest to digest? (87-89)

• Complex

What are hormones? (87)

• Hormones are special chemical messengers made by the bodies that regulate different body functions.

Tell me about complex carbohydrates. (87)

• They contain long chains that include many glucose modules. They are found in plant based foods such as grains, legumes and vegetables.

Good sources of carbohydrates include the following: (88)

• Dry beans and peas• Starchy vegetables, such as potatoes and corn• Rice• Grits• Pasta• Oatmeal• Cornmeal• Breads and Cereals

What are the two types of fiber? Tell me a little bit about each one of them.

• Soluble Fiber – It dissolves in water. When we eat foods that contain soluble fiber, we feel full for a longer time. Soluble fiber also slows down the release of sugar in the blood and helps lower cholesterol levels in the blood.

• Insoluble Fiber – It does not dissolve in water. It acts like a stiff broom to clean and scrub the digestive tract so that we can eliminate waste from our systems more easily.

What is another name for fat? (89)

• Lipids

What is in both bones and teeth? (94)

CALCIUM AND PHOSPHORUS

What 5 functions do fats perform in the body? (89)

• Carrying vitamins A, D, E and K throughout the body• Cushioning the bodies' vital organs• Protecting the body from extreme temperatures• Providing a reserve of energy (when the body stores it)• Supplying nutrients called essential fatty acids

What is the chemical process that causes fats to spoil? (90)

• Oxidation

What does hydrogenation do? (90)

• Make liquid fats a solid

What is the disadvantage of hydrogenation? (90)

• Fat processed this way are more harmful to your health

Please explain the significance of essential fatty acids. (90)

• They are used to make substances that regulate vital body functions, such as blood pressure, muscle contraction, blood clotting, and immune response.

Please explain the significance of oxidation. (90)

• It is the process that causes fats to spoil or go rancid.

Please explain the significance of Cholesterol. (90)

• It is a white, waxy substance that is produced in your liver. In the body, cholesterol helps make such substances such as bile acids, vitamin D and hormones.

Please explain the significance of trans fatty acids (90)

• These are the result of taking a liquid fat and making it a solid through a process called hydrogenation. Hydrogenation of fat alters its physical properties and makes it stay fresh longer.

• The disadvantage of hydrogenation is that it may be more harmful to a person’s health that saturated fat when it comes to the development of heart disease.

Please give examples of foods that contain saturated fats. (91)

• Meat• Poultry• Fish• Dairy Products• Butter• Lard• Palm Oil• Palm Kernel Oil• Coconut Oil

Please give examples of foods that contain monounsaturated fats. (91)

• Olive Oil• Canola Oil• Peanut Oil• Avocado Oil• Nut Oils

Please give examples of foods that contain polyunsaturated fats. (91)

• Safflower Oil• Sunflower Oil• Soybean Oil• Corn Oil• Cottonseed Oil• Sesame Oil• Fish Oils

What do proteins do? (92)

• They provide the building blocks, in the form of amino acids, that the body uses for a variety of things , including muscles, tissues, enzymes and hormones.

How many amino acids can be found in food? (92)

• 22 amino acids can be found in food

How many essential amino acids are there and what is their significance? (92)

• There are 9 essential amino acids that must be obtained from food each day. The other amino acids can be produced in the body.

What is a complete protein? (93)

• They contain all of the essential amino acids in the right amount

What is an incomplete protein? (93)

• They lack one or more of the essential amino acids. • Foods from plant sources are incomplete amino acids.

What do vitamins do? (94)

• They are needed to regulate metabolic processes such as digestion and the absorption of nutrients.

What are the 2 types of vitamins? (94)

• Water soluble• Fat soluble

What are the water soluble vitamins that can be washed away by steam or water? (94)

• Vitamin C and B

What are the fat soluble vitamins? (94)

• Vitamin A, D, E and K

What is the only nutrient that it is impossible for human to live without? (96)

• Water

What 4 functions do water perform in the body? (96)

• Helps with the digestion, absorption and transportation of nutrients

• Helps eliminate waste through the kidneys, colon and lungs

• Distributes heat throughout the body and allowing heat to be released through the skin by evaporation (sweating)

• Lubricates joints and cushions tissues

What is digestion? (98)

• The process of breaking down food into its simplest parts so that it can be absorbed

What are food additives? (98)

• A substance or combination of substances present in food as a result of processing, production or packaging

Why are food additives used? (99)

• Improve flavor, color and texture• Retain nutritional value• Prevent spoilage• Extend shelf life

Tell me about the diet of a vegetarian. (100)

• They follow a strict diet an will not consume any of the following:

• Meat• Fish• Poultry Products

Tell me about the diet of a lacto vegetarian. (100)

• This person is a vegetarian, but they also eat dairy products

Tell me about the diet of a lacto-ovo vegetarian (100)

• A vegetarian who eats dairy products and eggs

Tell me about the diet of a vegan. (100)

• They follow the strictest diet an will not consume any of the following:

• Dairy• Eggs• Meat• Poultry• Fish• Anything containing animal products or byproducts

What is LDL? (104)

• The bad cholesterol

What is HDL? (104)

• This is the good cholesterol. It takes excess cholesterol away and carries it back to the liver to be excreted.

What is the name of the condition where the body does not have the ability to regulated sugar properly? (104)

• Diabetes

What condition occurs when the body does not get enough nutrients? (106)

• Malnutrition

When cooking any food, remember that the lower the temperature and the shorter the cooking period will result in what? (112)

• Less nutrient loss

When boiling vegetables, what do you lose? (114-115)

•VITAMINS

What is portion control? (117)

• Controlling the quantity of a particular food be using appropriate sized servings.

What can be added during baking as a low fat alternative to butter? (118)

• Applesauce

Please tell me about the 4 kinds of salt. Give me a definition for each. (123)

• Table salt – The most common• Kosher salt – It has a purer flavor than table salt. It is

usually coarser with larger crystals. To substitute Kosher salt for table salt, use twice as much Kosher salt as called for in the recipe. It is the most common salt found in professional kitchens.

• Sea salt – It is extracted from the ocean using evaporation techniques. It is usually not refined, so it contains additional minerals and other elements found in sea water, which affect the flavor.

• Iodized salt – Table salt that has been refined with iodine as a nutritional supplement.

The most commonly sold type of beef? (124)

•CHOICE

What is a low fat substitute for ground beef? (125)

• Ground sirloin• Ground turkey breast• Ground soy

Which chemicals kill insects and other plant pests? (126)

• Pesticides

What does the term organic mean? (127)

• To be produced without pesticides or synthetic fertilizers.