Food and Cooking Terms > Healthy Food Choices > Flashcards

Healthy Food Choices Flashcards

Start eating smarter! Learn the healthy choices to make when eating and cooking, and shop with the discerning eye of a dietitian. (55 cards)

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1
Q

What are the health benefits of leafy green vegetables?

A
  • low in fat and calories
  • high in iron, calcium, and dietary fiber
  • high in vitamin B9 and phytochemicals
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2
Q

What is the healthiest type of grain?

A

quinoa

  • Contains all nine essential amino acids.
  • Excellent source of lysine (supports tissue growth and repair).
  • Particularly high in manganese, magnesium, iron, copper, and phosphorus.

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3
Q

According to the FDA, how much grain should you eat a day?

A
  • 5 oz. a day
  • 6-11 servings
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4
Q

Which nutrients are commonly found in grains?

A
  • vitamins B1, B3, B6, and E
  • protein
  • carbohydrates
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5
Q

Which are better for you, refined grains or whole grains?

A

whole grains

It provides more dietary fiber and nutrients, and is rich in potassium, selenium, and magnesium.

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6
Q

What should you look for on a label to make sure it is a whole grain product?

A
  • look for “whole wheat,” “wild rice,” “whole oats,”and “whole-grain”
  • “multi-grain,” “100% wheat,” and “stone-ground” aren’t always whole grain
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7
Q

Is brown rice or white rice better for you?

A

brown rice

It is considered a whole grain, with its color coming from the bran, which provides fiber and manganese.

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8
Q

How should you choose grain products in terms of their % Daily Value (DV)?

A
  • higher % Daily Value (DV) for fiber is best
  • the higher % Daily Value (DV) for fiber means the product is more likely whole-grain
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9
Q

When can a food product be labeled a low sodium food?

A

when a serving contains less than 140 mgs

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10
Q

What are the health benefits of oatmeal?

A
  • fights heart disease
  • is a complex carbohydrate: provides more fiber, vitamins, and nutrients than simple carbohydrates
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11
Q

What are the health benefits of bran?

A
  • good source of dietary fiber and magnesium
  • high in carbohydrates
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12
Q

What are the health benefits of pasta?

A
  • very high in carbohydrates, which make pasta a great source of energy
  • source of some fiber and some protein, as well
  • promotes a healthy heart
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13
Q

What are the health benefits of barley?

A
  • contains 8 essential amino acids
  • helps to regulate blood sugar
  • good source of magnesium
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14
Q

According to the FDA, how many vegetables should you eat a day?

A
  • 2 1/2 cups
  • 3-5 servings
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15
Q

What are the health benefits of beans?

A
  • good source of iron and carbohydrates
  • high in vitamin B9
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16
Q

What are the health benefits of carrots?

A
  • high in beta-carotene
  • also contain dietary fiber, minerals, and antioxidants
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17
Q

What are the health benefits of spinach?

A
  • good source of calcium, iron, fiber, carotenoids, and folic acid
  • high in vitamin K and vitamin C
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18
Q

What are the health benefits of broccoli?

A
  • good source of fiber
  • high in vitamins A, B5, C, and K
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19
Q

What are the health benefits of kale?

A
  • high in vitamins C and K and beta-carotene
  • contains sulforaphane, a substance with anti-cancer and anti-diabetes properties
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20
Q

What are the health benefits of okra?

A

high in vitamin B2 and calcium

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21
Q

What are the health benefits of potatoes?

A

good source of potassium and carbohydrates

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22
Q

What are the health benefits of squash?

A
  • good source of riboflavin and potassium
  • high in vitamin C
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23
Q

What are the health benefits of corn?

Study These Flashcards
A
  • high in fiber
  • contains vitamins A and C
24
Q

What are the health benefits of cauliflower?

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A
  • good source of fiber and folate
  • high in vitamin C
25
What are the health benefits of cucumbers?
* high in vitamin C * high in caffeic acid, a substance with anti-cancer properties
26
What are the health benefits of lentils?
good source of iron and protein
27
What are the health benefits of green and red peppers?
* high in vitamin C, beta-carotene, and thiamine * contain folic acid
28
According to the FDA, how much fruit should you eat daily?
* 1 1/2 cups * 2-4 servings
29
Which nutrients are commonly found in fruit?
* sugar * antioxidants * vitamin C
30
What are the health benefits of apples?
* good source of antioxidants * high in dietary fiber * contain vitamin C
31
What are the health benefits of avocados?
good source of vitamin B5
32
What are the health benefits of grapes?
* good source of antioxidants * fight heart disease
33
What are the health benefits of bananas?
* high in potassium, dietary fiber, and vitamin B2 * good source of natural sugar
34
What are the health benefits of oranges?
* good source of calcium, vitamin C, potassium, and natural sugars * contain folic acid
35
What are the health benefits of plums?
* good source of dietary fiber and antioxidants * high in vitamin C
36
Is it healthier to cook fruits and vegetables or to eat them raw?
healthier to eat them raw ## Footnote They retain the most nutrients in their raw state, and water-soluble nutrients are especially well preserved.
37
According to the FDA, how much dairy should you consume in a day?
* 2-3 cups * 2-3 servings
38
Which nutrients are found in dairy products?
* vitamins A, B2, B1, and D * calcium * saturated fat
39
What are the health benefits of cheese?
high in vitamins A and D (but also in cholesterol and saturated fat)
40
What are the health benefits of eggs?
* high in vitamins A and B12 * good source of protein and omega-3 fatty acid * also a source of cholesterol
41
What is a good way to get the nutrients of dairy products without consuming dairy?
* soy products * lactose free products
42
What are the health benefits of fish?
* low in saturated fat * good source of omega-3 fatty acid * good source of vitamins A, B3, B12, and D
43
According to the FDA, how much meat should you eat a day?
* 2-6 ounces * 2-3 servings
44
What are the health benefits of beef?
* good source of protein and zinc (but also saturated fat and cholesterol) * high in vitamins B3 and B5
45
What are the health benefits of pork?
* high in vitamins B1 and B5 * source of protein (but also saturated fat and cholesterol)
46
What are the health benefits of poultry?
* high in vitamins A and B3 * source of iron and protein (but also saturated fat and cholesterol)
47
Is it safe to eat raw beef?
yes, but temperatures must be closely monitored ## Footnote * Ensure beef is of superior quality. * The safest way to consume meat is to cook it thoroughly.
48
What are good alternatives to eating meat?
nuts and grains that are very high in protein
49
What are the health benefits of nuts?
* high in vitamins B6 and E * good source of monounsaturated fat and protein
50
What are the health benefits of almonds?
good source of calcium
51
What are the risks of eating fats?
* high intake increases risk of over-consumption of calories * increases risk of obesity, heart disease, and diabetes
52
Which are better for you, lean meats or fatty meats?
lean meats are better ## Footnote Food labels with "90% lean" are ideal.
53
How much fat, sugar, and oil should you consume each day?
as little as possible -- 3-7 teaspoons
54
What is the healthiest way to consume fats, sugars, and oils?
unsalted nuts, olive oil, fish, and fruits
55
Is monounsaturated fat considered healthy?
Yes, in small, balanced amounts ## Footnote Found in nuts, avocados, fish, and olive oil.
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