Macros
Define Macronutrients and name the 3 types
Large molecules found in food that provide us with energy!
Carbohydrates, Fats, and Proteins
True or False: Vitamin E is the sunshine vitamin, made in the skin, that helps with absorption of calcium which helps maintain strong bones and teeth.
FALSE: Vitamin D
Where does Digestion begin?
Mouth
This type of Hunger provides us with Physical Sensations that we are hungry/full. We may experience this as a “growling” stomach, difficulty thinking, a headache, light-headed, etc.
Physiological
True or False:
Drinking lots of water helps clear out toxins
False – while water helps kidneys and liver to clear our waste, drinking above what the body needs will not improve this process.
Draw a circle and lines within the circle to identify how much energy fats, proteins, and carbohydrates you need each day.
:)
Name the Fat Soluble Vitamins
A, D, E, and K
T/F: When we bite into food our mouths produce saliva this process is known as physical digestion.
FALSE; chemical
Name this type of hunger: “That food is unhealthy”
Psychological
Define 3 examples of compulsive physical activity
Significantly interferes with important activities, occurs at inappropriate times or in inappropriate settings, or when the individual continues to exercise despite injury or other medical complications
• Intense anxiety, depression, irritability, feelings of guilt, and/or distress if unable to be physically active
• Maintains excessive, rigid regimen – despite weather, fatigue, illness, or injury
• Discomfort with rest or inactivity
What do you think may be the difference between a
macronutrient and an exchange of protein or fat?
A macronutrient is a molecule that is found IN food. An exchange is a category and assigned amount of food (i.e. 1 pro = 1 egg…).
This vitamin is an antioxidant that promotes healing of wounds.
Vitamin C
Where does most of the absorption process occur?
Small intestine
Define Intuitive Eating
- becoming more attuned to your physiological, sensory, and psychological hunger/fullness cues. It is also about reclaiming true choice in what you enjoy and the ability to promote health and happiness through your food choices.
Why do we use meal plans in PHP?
✓ Provides structure with regular meals and snacks
✓ Has a foundation for non-eating disorder food choices
✓ Incorporates a variety of different foods to meet body’s needs
✓ Incorporates different options allowing all foods to fit
✓ Allows for food to become emotionally neutral
Name 3 functions of Carbohydrates and give an examples of foods that contain carbs.
▪ Ideal source of fuel for the body (and brain!)
▪ Converted into glucose and used as energy
▪ Stored in the muscles and liver for future energy use
▪ Important in intestinal health and bowel function
▪ Proper functioning of brain, muscles (including the heart)
FOODS:
- Rice, cereal, bread, fruits, veggies
What are the 2 different types of Minerals
Major and Trace
What does the pancreas produce to help breakdown food? What does the liver produce?
ENZYMES and BILE
What receives key messages from hormones and takes appropriate action to maintain a balance within the body?
The hypothalamus
Name a food judgement and fact check it and reframe it
"This food is extremely unhealthy and if I eat im going to be unhealthy"
All foods provide me with energy and my body knows how to digest, metabolize and absorb this food.
This food is commonly seen as "unhealthy" but that doesnt mean it is. If I want to have it, I can. This doesnt assign any worth or value to me as a person. I am allowed to like and enjoy food.
Name 3 functions of Fats and foods that contain fat
- Essential for normal growth and development
▪ Required for transport and absorption of vitamins A, D, E, K
▪ Vital component of all cell membranes
▪ Maintains integrity of skin and hair
▪ Critical in hormone production
▪ Enhances flavor and adds texture/body to food
FOODS:
Oil, butter, ice cream, cookies, milk, cheese, avocado, sour cream, gravy, dressing
How many essential vitamins are there?
The 13 essential vitamins are classified as either water-soluble or fat-soluble.
Walk me through the WHOLE Digestion/Absorption process :)
see book :)
Name the 3 types of hormones the hypothalmus makes and their role in hunger/fullness
Ghrelin is the hormone released when the stomach is empty. This hormone tells the hypothalamus that the body is hungry. This may be experienced as a physical “growling” sensation in the stomach. Just think: “ghrrrrelin”!
Leptin is a hormone released when we eat food that provides fat. This hormone tells the hypothalamus that the body is full. Just think: “Later thanks.”
Insulin is the hormone released when we eat food that provides carbohydrates (which breakdown to glucose). This hormone tells the hypothalamus that the body is satisfied (among other things).
How do I know when my body is at its biologically appropriate (set point) weight?
In general, you are likely to be within your set point when you are:
▪ Eating in a way that incorporates variety and meets the body’s nutritional needs
▪ Engaging in physical activity that supports your body’s physical, emotional and mental health
▪ In touch with and meeting your mental, emotional and physical health needs