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Nutrition: Health
| Question | Answer |
|---|---|
| What are the three nutrients that provide us with energy? | Carbohydrates, Fats and Proteins |
| What percentage of your diet should Carbs make up? | 50-60% |
| What percentage of your diet should Fats make up? | 20-30% |
| What percentage of your diet should protein make up? | 10-20% |
| What is the only fuel our body can use for energy? | glucose (blood sugar) |
| What is glucose converted into if there isn't an immediate need for energy? | Glycogen |
| Where is glycogen stored? | liver and muscles |
| Fiber | -Aides in digestion by slowing down the absorption of glucose (avoid blood glucose spike -insoluble fiber is not broken down in the intestines -reduces the risk of cardio vascular disease by binding to cholesterol in the intestines so it can be removed |
| What are some examples of fiber? | peanuts, vegtables, whole grains, some fruits |
| Glycemic Index (GI) | a value representing the speed in which carbohydrates are digested thus spiking glucose (blood sugar) levels. |
| What are some characteristics of Low GI foods? | -higher levels of vitamin and minerals -high in fiber -gradual rise in glucose = long lasting energy |
| What are some characteristics of High GI foods? | -usually processed/enriched foods -low fiber content -rapid spike in glucose= short term energy -enriched refined sugars |
| What are the three kinds of fats? | Unsaturated, Saturated and Trans |
| Unsaturated fat | -fish and plant sources -usually liquid at room temp -increase HDL -Decreases LDL -Helps prevent CVD |
| What are food that contain a large amount of unsaturated fat? | Fish oils (salmon), avocado oil, nut oil and peanut butter |
| Saturated fats | -animal sources -usually a solid at room temp -increases LDL -contributes to CVD |
| What are some food that contain a large amount of saturated fats? | cheese, yogurt, lard/butter, mayonnaise, red meat |
| Trans fats | -unnatural -added hydrogen to change the oil into a preservative -Increased LDL and decreased HDL |
| Why do we need fats in our diet? | -energy storage -builds brain cells -vitamin (A, D, E, and K) storage and absorption -insulation- regulating temperature -hormone levels. |
| Protein | - Amino acids that are building blocks for every cell in your body -Both vegetarian and animal sources |
| Calories | Unit of energy that you get from consuming each type of macronutrient |
| How many calories do Carbs have per gram? How do you calculate your total calories on a food label? | -4 calories per gram - Carbs grams x 4 calories per gram = total calories from carbs |
| How many calories does protein have per gram? How do you calculate the total calories on a food label? | - 4 cal per gram - pro. grams x 4 cal per gram= total calories from proteins |
| How many calories do fats have per gram? How do you calculate the total calories on a food label? | -9 per gram -fat cal x 9 per gram = total calories from fat |
| What is Anorexia Nervosa? | Self starvation and a refusal to maintain a health body weight. (15% or more below a healthy body weight) |
| What are some symptoms of Anorexia? | weight loss, intense fear of gaining weight, refusal to eat, denial of hunger, compulsive behaviors, sensitivity to cold,absent or irregular menstruation, hair loss |
| How does Anorexia hurt the body? | hear liver and kidney damage, dehydration and electrolyte imbalance |
| What is Bulimia Nervosa? | Binge eating (usually in secret) and purging behaviors (vomiting, laxatives, diuretics, etc.) |
| What are some symptoms of of Bulimia? | preoccupation with food, secretive eating, frequent visits to bathroom after eating, |
| How does Bulimia hurt the body? | esophageal tears, tooth/gum erosion, electrolyte imbalance, dehydration |
| What is Basal Metabolic Rate? | the rate that the body uses energy at rest |
| What are 5 factors that affect BMR? | 1: Age (M decreases with age) 2: Activity level (M increases with exercise) 3: Gender (M tends to be faster for Males) 4: Body Structure ( M increases with muscle mass) 5: Genetics |
| What are 4 ways to increase you metabolism? | 1: Increase muscle mass 2: Eat Breakfast 3: Eat 6 smaller meals throughout the day 4: drink water |
| What is percent body fat? | amount of fat tissue vs. lean muscle mass |
| What percent body fat is ideal for men? | 9-15% |
| What percent body fat is ideal for women? | 14-21% |
Created by:
ecpearce
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