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)
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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)
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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)
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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)
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Meat
Poultry
Fish
Dairy Products
Butter
Lard
Palm Oil
Palm Kernel Oil
Coconut Oil
Please give examples of foods that
contain monounsaturated fats. (91)
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Olive Oil
Canola Oil
Peanut Oil
Avocado Oil
Nut Oils
Please give examples of foods that
contain polyunsaturated fats. (91)
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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)
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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.