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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Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
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