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nutrition

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Question
Answer
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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