Vitamins & Minerals
Macronutrients (Carbs, Proteins, Fats)
Health Consequences of ED
Bones
Random
100
This vitamin aids in calcium absorption and is also known as the "sunshine" vitamin
Vitamin D
100
The building blocks of proteins are called ____
amino acids
100
What is the term for loss of your menstrual cycle due to loss of estrogen? (Can be a result of restricting/over-exercising)
Amenorrhea
100
Our bones have reached their maximum length by what age?
20
100
What percentage of our daily intake should come from carbohydrates?
50-60%
200
This is the most abundant mineral in the body
calcium
200
The storage form of carbohydrate in the liver is called ____
glycogen
200
What is the name of the soft, downy hair that may grow to help your body stay warm when severe restriction occurs
Lanugo
200
softening of the bones from lack of adequate calcium intake that leads to reduced bone mass is called ____.
osteopenia
200
What percentage of our daily intake should come from protein?
15-20%
300
This vitamin helps keep your gums healthy, helps your body absorb iron, protects you from bruising, and helps boost immunity.
Vitamin C
300
What percentage of your brain is made of fat?
60%
300
What is it called when you get a sudden drop in blood pressure upon sitting or standing
Orthostasis or orthostatic hypotension
*Can cause dizziness, blurred vision, passing out, heart pounding, headaches and is a sign of a weak heart
300
The amount of calcium recommended for the average adolescent is _____ mg.
BONUS - what are some sources?
1300mg
Sources: Dairy (yogurt, cheese, milk), canned salmon and sardines, tofu, collard greens, almonds, fortified plant milks or orange juice
300
How long does it take your brain to tell your stomach you are full?
20 minutes
400
What are the 4 Fat soluble vitamins?
BONUS: Name a source of each vitamin
Vitamin A, D, E, K
Sources:
A - eggs, liver, carrots, cantaloupe, fish, egg yolks, cheese, sweet potatoes
D - fish, egg yolks, mushroom, fortified cereals, sunshine
E - oils, nuts/seeds, spinach, avocado, fortified cereals and juices
K - dark leafy greens such as spinach and collards, brussels sprouts, broccoli, liver, chicken, egg yolks, cheese
400
Name at least 2 symptoms of essential fatty acid deficiency (omega 3 and 6)
thirst, dry dull hair, scaly skin, eczema, impaired wound healing
Sources: vegetable oils, fatty fish, flaxseed, walnuts, chia seed
400
Severe dehydration can seriously affect which 3 organs?
heart, kidney, brain
400
This vitamin aids in calcium absorption
vitamin D
400
Why should meal plans and nutrition be individualized?
everyone has different needs - lifestyle, preferences, schedule, health concerns, height, weight, activity level, recovery process and stage
500
Red meat is a good source of what 3 minerals?
iron, zinc, magnesium
500
This condition results from not getting enough carbohydrates and can cause weakness, nausea, dehydration, irritability, and bad breath
ketosis
500
Mallory Weiss syndrome involves the tearing of this organ due to excessive vomiting
esophagus
500
Name 3 risk factors for getting osteoporosis
age, gender, race, nutrient deficiency, lack of estrogen
500
What percentage of our daily intake should come from fats?
25-30%