Nutrition Group - Regular & Adequate Nutrition

Regular Eating

100

The number of times you should aim to eat in a day for regular eating:

SIX

200

Regular eating helps to maintain stable levels of this throughout the day:

BLOOD SUGAR AND ENERGY 

300

The ideal number of hours between eating times:

THREE

400

This should be included at all meal and snack times, along with food:

WATER

500

The corrective action for when you're feeling hungry between meals and snacks:

INCREASE NUTRITION AT EATING TIMES

Adequacy

100

The effect of dieting/restriction on metabolic rate and set point is: 

PERMANENT / TEMPORARY

TEMPORARY 

200

The weight range that your body is happy and healthy at:

SET POINT RANGE

300

The reason dieting slows down your metabolic rate and increases your set point: 

STARVATION MODE - restriction slows down metabolic rate to conserve energy for another time

400

The dieting cycle and why diets don't work:

RESTRICTION

leads to 

DEPRIVATION (physical & psychological)

leads to

BINGES (or eating more than planned)

leads to...

500

The 4 main reasons our bodies require energy: 

1) ORGAN function (basal metabolic rate)

2) GROWTH & repair of tissues

3) ENERGY (to move your body)

4) To DIGEST & breakdown foods

Macronutrients

100

The three essential macronutrients that provide your body with energy: 

CARBOHYDRATES, PROTEINS, FATS

200

This macronutrient is the body's primary source of fuel: 

CARBOHYDRATES

300

This macronutrient is important for the absorption and transport of certain vitamins: 

FAT

400

People commonly overestimate their needs for this macronutrient:

PROTEIN

500

Proteins are broken down by the body into building blocks called: 

AMINO ACIDS

Micronutrients I

100

Micronutrient stored in bone and used in muscle contraction and heart rate regulation: 

CALCIUM

200

The two different types of Iron: 

HEME and NON-HEME

300

This micronutrient is important for eye health and vision: 

VITAMIN A

400

This micronutrient is important for nerve and brain function: 

VITAMIN B12

500

This micronutrient is an antioxidant, it protects cells from damage and plays an important role in our immune systems: 

VITAMIN E

Micronutrients II

100

This micronutrient is used to produce collagen, the main protein in your skin:

VITAMIN C

200

This micronutrient increases the absorption of calcium and is important for immune function:

VITAMIN D

300

This micronutrient is often used to help relieve headaches: 

MAGNESIUM

400

This micronutrient is necessary for wound healing, immune function, and normal growth:

ZINC

500

This micronutrient acts as coenzyme in chemical reactions that produce energy:

B VITAMINS