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nutrition

Quiz yourself by thinking what should be in each of the black spaces below before clicking on it to display the answer.
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Question
Answer
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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