nutrition
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
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show | protein carbs fat vitamins water minerals
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essential nutrients are | show 🗑
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3 classes of nutrients that supply energy | show 🗑
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ratios - grams to calories | show 🗑
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kilocalorie | show 🗑
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show | protein, carbs, fat, vitamin, mineral, and water
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essential nutrients are | show 🗑
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3 classes of nutrients that supply energy | show 🗑
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show | 1 gr protein=4 calories 1 gr carbs = 4 calories 1 gram fat= 9 calories 1 gram alcohol = 7.2 calories
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show | measure of energy content in food ;
amt of heat it takes to heat 1 liter of water 1C
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protein | show 🗑
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protein | show 🗑
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2 types of protein | show 🗑
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show | foods that supply all of the essential aminos acids in adequate amts : ( meat, fish, poultry,eggs,milk,cheese,soy)
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incomplete proteins | show 🗑
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Biological value of protein | show 🗑
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Protein Intake | show 🗑
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Fats | show 🗑
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show | Regulators of body processes : maintenance of BP- Progress of healthy pregnancy
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show | Trans Fat ; Saturated Fat ; polyunsaturated ; monounsaturated
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Trans fat | show 🗑
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Saturated fats | show 🗑
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Polyunsaturated Fat | show 🗑
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show | Produced when end most double bond of poly fatty occurs 3 carbons from end of fatty acid chain. Found primarily in fish. SOURCES- deep cold water fish and flax seed
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Omega 6 fatty acids | show 🗑
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show | Fat affect blood cholesterol levels. LDL- Low Density Lipoprotein - BAD Cholesterol. HDL- High Density Lipoprotein- GOOD cholesterol. Saturated + Trans fats RAISE LDL levels and LOWERS HDL. Unsaturated LOWERS LDL levels
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show | High Density Lipoprotein-60+ ; lowered by trans fats; raised w omega 3's
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show | Low Density Lipoprotein-130
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show | affects triglyceride levels, inflammation, heart rhythm, BP + cancar risk. Choose poly-omega3 & monounsaturated. Limit TRANS+ SATURATED FATS
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Carbohydrates | show 🗑
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show | During digestion, carbs break into single sugar molecules - glucose for absorbtion into liver / muscles take up glucose and store in form of glycogen
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Carbs | show 🗑
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show | Quick to bloodstream. One or 2 sugar units in ea. molecule. Found naturally in fruit and milk : added to other foods. Sucrose, Frutose, Maltose, Lactose
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show | Slow to bloodstream. Chains of many sugar molecules. Found in plants, grains ( legumes ) tubers. Includes starches and most types of dietary fiber.
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Whole Grains vs refined carbs | show 🗑
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Whole Grain | show 🗑
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Whole Grain | show 🗑
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show | Carb consumption cause insulin / glucose levels in blood to rise / fall. MEASURE OF HOW THE INGESTION OF A PARTICULAR FOOD AFFECTS BLOOD GLUCOSE LEVELS. High levels cause quick / dramatic changes in glucose levels.
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show | High GI foods linked to increased risk of diabetes and heart disease.
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show | Dietary and Functional
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show | non digestible carbs + linin found naturally in plants.
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Functional Fiber | show 🗑
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show | total fiber = dietary fiber + functional fiber: will clean you out! Recommended intake is 25-35 grams / day. Americans consume about half.
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Fiber Sources | show 🗑
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show | Calories consumed = calories used; NO CHANGE
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show | Physical Activitity - Increase daily activity at least 30 minutes per day; to lose weight or maintain lose, 60 or more minutes per day in recommended
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Diet and Eating Habits | show 🗑
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Diet and Eating Habits | show 🗑
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Diet and Eating Habits | show 🗑
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Diet and Eating Habits | show 🗑
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Diet and Eating Habits | show 🗑
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Low Fat and Low Carb Diets | show 🗑
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show | People who have been successful at long term weight loss track food intake and engage in 60 or more minutes of physical activity per day.
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BODY IMAGE | show 🗑
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show | A serious disturbance in eating pattern or behavior characterized by a negative body image and concernabout baody weight or fat. Major Typess; ANOREXIA NERVOSA , BULIMIA NERVOSA, BINGE _ binge eating disorder
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show | Recurrent episodes of binge eating and purging. Overeating and then using vomiting and excessive exercise to prevent weight gain. Begins in adolescence or young adulthood; A person may consume 1,000 - 60,000 calories. Extremely stressful on the body.
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show | A refusal to maintain body weight at a minimally healthy level; Intense fear of gaining weight or becoming fat. Common in 1 - 3 million Americans 95% female. Distorted image.
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show | Lack of control over eating behavior in general. Eating Patterns: Eating rapidly, until overly full, when not hungry, eating alone. Feelings of shame / guilt and depression.
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Treatment of Eating Disorder | show 🗑
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Acceptance and Change | show 🗑
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Diet Books | show 🗑
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Weight Loss Programs | show 🗑
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Doing it Yourself | show 🗑
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Creating an Individual Weight Management Plan | show 🗑
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Creating an Individual Weight Management Plan | show 🗑
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show | Energy Balance is affected by food intake and energy output.
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Refined Carbs | show 🗑
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Monounsaturated Fats | show 🗑
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Vitamins - Organic Micronutrients | show 🗑
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Vitamins | show 🗑
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show | 9 are WATER soluable : C and the 8 B COMPLEX : thiamin, riboflavin, niacin, B6, folate, B 12, biotin, pantothenic acid
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show | Inorganic ( non carbon containing ) compounds needed in small amounts for regulation, growth, and maintenance of body tissues and functions
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MINERALS | show 🗑
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MINERALS | show 🗑
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show | Essential trace - Copper , Fluoride, Iodide, Iron, Selenium, Zinc
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Water - Vital Component | show 🗑
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show | Adequate intake to maintain hydration: Women 9 cups, Men 13 cups. DRINK IN RESPONSE TO THIRST; Consume additional for heavy exercise.
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show | Bread group (6-11 serv ), vegetable ( 3-5 ) fruit (2-4), dairy (2-3) / meat poultry fish nuts( 2-3), fats- oils ( sparingly )
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Serving Sizes | show 🗑
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Nutrient Density | show 🗑
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show | Vegan - No animal products
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Vegetarian Alternative | show 🗑
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show | Lacto-vegan - milk and cheese
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show | Partial -Semi - Pesco = eggs, dairy and small amounts of poultry and seafood
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show | Cook foods to an appropriate temperate. Keep hot foods hot and cold foods cold
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Created by:
gstewart
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