ws vitamins pass through your body and are excreted through urine, dissolved by water; fs vitamins are stored in fat tissue and are dissolved by fat
What is the difference between water soluble vitamins and fat soluble vitamins?
no; some vitamins and minerals can only be received through food, and you can ensure that you get the most basic and natural form of that nutrient
Describe whether vitamin and mineral supplements should be used as substitutes for food.
you have to have a variety of foods to ensure that you get all of the nutrients you need because no one food has all of them; you should eat in moderation because sugar/fat/carb loaded food can be harmful to you, but you still need a certain amount of eac
Explain the importance of variety, moderation, and balance in your eating pattern.
cut fat off of meat, eat lean meat and poultry; remove skin from chicken and turkey; cut down on fried foods
List four ways of reducing your intake of fat.
serving size; servings per container; calories per serving; etc.
What is required on a Nutrition Facts panel of a food label?
by weight in descending order
How are ingredients listed on food labels?
vitamins; minerals
Healthful eating includes consuming ample amounts of ___ and ___.
water
___ is the body's most essential nutrient.
dietary guidelines for americans
the ___ ___ ___ ___ help you make healthful food choices.
availability, affordability, personal taste
Varying the foods you eat based on ___ ___ and ___ adds to the enjoyment of eating.
sound eating plan
Balancing the types of foods and nutrients consumed over the course of several days is part of a ___ ___ ___.
moderation
the controlling of portion size as well as the fat, saturated fat, cholesterol, sugars, and sodium in your food choices
nutrition facts panel
can help you judge whether a prepared of packaged food product meets your nutritional needs
health literacy
part of ___ ___ is learning to understand and judge claims made on food packages
buying
knowing what you are ___ is as important as knowing what you are eating.
water soluble
pass easily into the bloodstream and are excreted through urine; vitamin c and vitamin b complex
fat soluble
absorbed and transported by fat; vitamins a, d, e, and k; excess buildup can have toxic effects on the body (kidney stones)
micronutrients
Needed in small amounts
vitamins; minerals
2 types of micronutrients
calories
Vitamins do not supply ___, but some speed up reactions that produce energy in body cells.
13
How many vitamins play a key role in good nutrition
d
Which vitamin is produced in the human body?
trace minerals
your body needs these in tiny, or trace amounts; iron, iodine, copper
iron
carries oxygen throughout the body; essential for hemoglobin in the blood
calcium
gives structure to bones
electrolytes
sodium, chloride, potassium
water
carries nutrients, transports waste, lubricates joints, enables you to swallow and digest food, absorb nutrients, and eliminate waste
10
how many cups of water does your body use a day?
dietary guidelines
helps ensure variety, balance, and moderation
food guide pyrmaid
a graphic tool for expressing the dietary guidelines; categorizes foods into 5 food groups, indicating a range of servings
balance
___ the amount of energy in food with the amount of energy your body uses
body fat
Be aware that controlling ___ ___ is more important to health than controlling body weight
calories
Keep in mind that all ___ add up in the same way, no matter what their source.
complex carbs and fiber
high intake of ___ ___ and ___ has been shown to decrease the risk of heart disease, obesity, and some cancers. found in vegetables, fruits , and grain products
sodium
an essential mineral; helps transport nutrients in to cells and waste out; helps maintain normal blood pressure and nerve function
nutrition facts panel
indicates the nutrient and calorie content
gras (generally recognized as safe)
additives that can be used without permission
aspartame
noncaloric sweetner
healthy
the food is low in fat and saturated fat and contains limited amounts of cholesterol and sodium
light
the calories have been reduced by at least a third, or fat or sodium by at least half
less
the food contains 25 percent less of a nutrient or of calories than a comparable food
free
the product contains no amount, or only a slight amount of fat, cholesterol, sodium, sugars, or calories
fresh
the food is raw, unprocessed, contains no preservatives and has never been frozen or heated
natural
this term is reserved for meat and poultry only. according to the USDA, it means the food is minimally processes with no artificial or synthetic ingredients
expiration date
last date you should use the product
freshness date
last date a food is thought to be fresh
pack date
the date on which the product was packaged
sell date
also known ad the pull date, this term denotes the last date the produce should be sold
minerals
the only nutrient that your body cannot manufacture
mineral
magnesium is a ___
beta carotene
substance from which the body can manufacture vitamin A
fractures
if you don't get enough calcium, you may be more susceptible to ___