nutrition
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show | protein carbs fat vitamins water minerals
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show | substances that the body must get from food because it cannot manufacture them all or fast enough to meet it's needs
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show | protein fat carbs
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ratios - grams to calories | show 🗑
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show | measure of energy content in food
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show | protein, carbs, fat, vitamin, mineral, and water
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show | Substances that the body must get form food because it is inable to manufacture them all or fast enough to meet it's needs
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show | protein, carbs, fat
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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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show | Basis of body structure ; Building blocks; Made of amino acids that contain carbon hydrogen oxygen and nitrogen ; out of 20 aminos 9 are essentials; Key part of main structural components : muscle, bone, blood, enzymes, cell membranes and hormones.
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protein | show 🗑
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2 types of protein | show 🗑
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complete proteins | show 🗑
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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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show | Essential in small amts Supply Energy Insulate body Support+ Cushion organs Absorbs fat soluable vitamins Add flavor / texture to foods
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show | Regulators of body processes : maintenance of BP- Progress of healthy pregnancy
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Types of Fats | show 🗑
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show | unsaturated fat that has been hydrogenated ; Hydrogen added to unsat fat producing a mixture of saturated fatty acids + standard+ transforms of unsaturated fatty acids
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show | clogging; solid at room temp; raises cholesteral and LDL; coconut oil the highest in saturated fat; raises chances for heart disease, colon and prostate cancer.
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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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Fats and Health | show 🗑
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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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Fats and Health | show 🗑
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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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Simple Carbs | show 🗑
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Complex Carbs | show 🗑
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show | Whole grains - higher in fiber, vitamins, minerals and other than refined carbs ; take longer to digest ( feel fuller sooner, slower rise in glucose level ).
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show | All grains are whole before processing : removal bran / germ. Refined carbs usually retain all calories of whole grain but lose many nutrients
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show | Consist of bran (outer layer) protects seed,B vitamins, fiber ; Endosperm (middle layer) energy, carbs + protein; Germ ( inner layer)nourishment - antioxidants, vitamin E + B vitamins
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Glycemic Index | show 🗑
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Glycemic Index | show 🗑
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Fiber | show 🗑
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Dietary Fiber | show 🗑
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show | non digestible carbs isolated from natural sources or synthesized in a lab ans added to a food or supplement
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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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show | ENERGY (calorie) DENSITY - Choose foods with a low energy density, those that are relatively heavy but have few calories.
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Diet and Eating Habits | show 🗑
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Diet and Eating Habits | show 🗑
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show | PROTEIN - meet recommended intake of 10 - 35% of total calories. EATING HABITS - eat meals and snacks on a regular schedule.
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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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Eating Disorders | show 🗑
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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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Anorexia nervosa | show 🗑
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Binge eating | show 🗑
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show | Must address both problematic eating behaviors and misuse of food to manage stress and emotions. Changing behavior patterns and thoughts. Possibly involving medication and/or hospitalization.
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Acceptance and Change | show 🗑
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show | Reject books that: promote unbalanced ways of eating. Claim to be a big secret. Use Gimmicks. Promise quick loss. Limits foos selection. Select books that advocate a balanced diet plus exercise.
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Weight Loss Programs | show 🗑
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show | No more than 0.5 - 2 LBS per week. Combine any cuts in calorie intake with physical activity. Choose lifestlye strategies that you can maintain long term.
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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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Energy Balance | show 🗑
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Refined Carbs | show 🗑
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show | a fat with 1 carbon carbon double bond; usually liquid at room temperature; certain vegetables, nuts and vegetable oil.
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show | Organic ( carbon containing ) substances needed in small amounts to HELP PROMOTE and REGULATE chemical reactionsand processes in body cells. Donot provide energy, 0 calories, part of process.
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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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MINERALS - INORGANIC MICRONUTRIENTS | show 🗑
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MINERALS | show 🗑
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show | Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride
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show | Essential trace - Copper , Fluoride, Iodide, Iron, Selenium, Zinc
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show | Human body is composed of 60% water. Foods and fluid provide 80-90% daily intake.
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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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show | vegetables - 1/2 cup to 1 cup. Bread - 1 slice, 1/2 cup cooked rice, pasta Etc., dairy- 1 cup milk, 2oz cheese. Fruit- 1 medium piece. Meat group - 2-3 oz of cooked meat OR 1/2 tofu, 2 tablespoons peanut butter
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Nutrient Density | show 🗑
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Vegetarian Alternative | show 🗑
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show | Lacto-ovo - include milk; cheese and eggs.
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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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Food Safety | show 🗑
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