Podcast
Questions and Answers
Define the two types of carbohydrates important to proper nutrition and name two foods where they can be found for each.
The two types of carbohydrates are simple and complex. Simple carbs include candy and fruit; complex carbs include whole-grain pasta and brown rice.
List 5 types of food that should be consumed daily in a healthy diet. Give an example of each type.
- Grains (e.g., bread) 2. Fruits (e.g., apples) 3. Vegetables (e.g., lettuce) 4. Dairy (e.g., cheese) 5. Protein (e.g., meat)
Which of the following basic nutrients does NOT contain any calories?
Define the terms adequate intake and tolerable upper intake level.
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Approximate the BMR for a 180-lb, sedentary man over a 24-hour period.
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Protein can be found in both animals and vegetables.
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Excess nutrients can be just as detrimental to a person's health as nutrient deficiencies.
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The basal metabolic rate measures the rate at which a person's body burns food and nutrient __________.
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Do you believe the nutrition label provides relevant information to a potential consumer? Why or why not?
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What steps should vegetarians take to ensure they get proper levels of protein?
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Study Notes
Carbohydrates
- Two types: simple (quick absorption) and complex (slow absorption).
- Simple carbs examples: candy, fruit, milk, processed foods.
- Complex carbs examples: whole-grain pasta, brown rice, vegetables.
Daily Food Types
- Daily diet should include: grains (carbs), fruits, vegetables, dairy, protein.
- Fruits examples: apples, grapes, oranges, bananas.
- Vegetables examples: lettuce, carrots, corn, broccoli.
- Dairy examples: cheese, milk.
- Protein examples: meat, fish, beans, eggs.
- Grains examples: bread, cereal, rice, pasta.
Basic Nutrients
- Nutrient that does NOT contain calories: water.
Nutritional Guidelines
- Adequate Intake (AI): guideline when specific data is insufficient for RDA.
- Tolerable Upper Intake Level (UL): maximum nutrient intake to avoid health risks.
Basal Metabolic Rate (BMR)
- Estimated BMR for a 180-lb sedentary man: 2,168 calories/day.
- Calculation: 180 lbs / 2.2 = 82 kg, then 82 kg x 24 hrs = 1,968 calories + 200 calories (sedentary) = 2,168 calories.
Protein Sources
- Protein is found in both animal and plant sources.
Nutrient Impact
- Excess nutrients can harm health just as deficiencies can.
Basal Metabolic Rate Measurement
- BMR measures the rate of food and nutrient burning at rest.
Nutrition Labels
- Nutrition labels provide relevant information but may have misleading serving sizes.
- Support for opinions may vary; some find logical flow and essential nutrient highlighting beneficial.
Vegetarians and Protein
- Vegetarians should consume various foods to obtain all nine essential amino acids.
- Food examples: dairy products, nuts, rice, assorted beans.
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Description
Test your knowledge on carbohydrates with this quiz focusing on their types and sources. Understand the difference between simple and complex carbohydrates while exploring foods that contain them. Ideal for anyone interested in nutrition and healthy eating.
