Nutrition Test
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| A. PROTEIN - meet recommended intake of 10 - 35% of total calories. EATING HABITS - eat meals and snacks on a regular schedule.B. Most are unhappy withsome aspect of appearance. Recognize the limits of change. Small amounts of weihgt loss can significantly reduce health risks.C. Assess motivation and commitment. Set reasonable goals. Assess your current energy balance. To lose 1 LB, create a negative energy balance of 3500 calories. To lose 1/2 LB p/wk, negative daily enrgy balance of 250 calories; 2 LBS 1000 calories.D. 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.E. 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.F. Slow to bloodstream. Chains of many sugar molecules. Found in plants, grains ( legumes ) tubers. Includes starches and most types of dietary fiber.G. Consist of bran (outer layer) protects seed,B vitamins, fiber ; Endosperm (middle layer) energy, carbs + protein; Germ ( inner layer)nourishment - antioxidants, vitamin E + B vitaminsH. non digestible carbs + linin found naturally in plants.I. protein fat carbsJ. 2 FORMS : Omega 3 fatty acids and Omega 6 fatty acids. A fat with two or more carbon carbon double
bonds; usually liquid at room temperature. Found in nuts, certain vegetables, vegetable oils, and fatty fishK. Substances that the body must get form food because it is inable to manufacture them all or fast enough to meet it's needsL. Calories consumed = calories used; NO CHANGEM. Whole grains - higher in fiber, vitamins, minerals and other than refined carbs ; take longer to digest ( feel fuller sooner, slower rise in glucose level ).N. 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 butterO. 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.P. 9 are WATER soluable : C and the 8 B COMPLEX : thiamin, riboflavin, niacin, B6, folate, B 12, biotin, pantothenic acidQ. Bread group (6-11 serv ), vegetable ( 3-5 ) fruit (2-4), dairy (2-3) / meat poultry fish nuts( 2-3), fats- oils ( sparingly )R. 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.S. 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.T. 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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