Nutrition #s
What is a healthy amount of weight to lose in a week?
Define Nutrition
The study of foods & health
What are the 4 categories of physical fitness?
Aerobic fitness, muscular strength and endurance, flexibility, body composition
Hunger pangs, headache, weakness, dizziness, nausea, loss of concentration
What is the difference between soluble and insoluble fiber?
Insoluble fiber does not dissolve in water; it “holds” water; it speeds up the elimination of waste products from the intestinal; Soluble fiber dissolves in water and produces a gel - it can decrease cholesterol and slows absorption of glucose
How many calories = 1 pound?
3500 calories = 1 pound
Define Hunger
the body's physical response to the need for food
How much exercise is recommended per week?
(depends on the person) but usually 90-120 minutes per week
List the 6 Essential Nutrients
Carbohydrates, proteins, fats, vitamins, minerals, water
What are the four fat-soluble vitamins?
A, D, E, K
How many amino acids are there?
20...
BONUS: how many are supplied by the body? how many do we need from food?
Define Calorie
a unit that measures the amount of energy supplied by food
How can you determine your maximum target heart rate?
220 – age
Cultural background, religious beliefs, occupation, where a person lives, knowledge of nutrition, income level, household structure, physiological makeup, food preference, taste, smell, texture.
Does our body need more minerals or more vitamins per day?
What is the maximum amount of sodium should a person consume in 1 day?
3g or 3,000mg
Define Complete Protein
contains all 9 essential amino acids
Exercise is the only thing that can raise WHICH type of cholesterol?
HDL cholesterol (the good kind!)
List 3 functions of fat in the body
Energy, insulation, structure (cell membrane), regulatory
What is the difference between simple carbohydrates and complex carbohydrates?
Simple carbs are simple sugars that are rapidly broken down into glucose and provide quick energy. Complex carbs are long-chain sugars that provide longer-lasting energy.
How many sugar molecules are in a disaccharide?
2 sugar molecules
Define Vitamins
organic substances that assist in the chemical reactions that occur in the body
A simple rule for healthy weight control is to _______ fewer calories than you ______.
A simple rule for healthy weight control is to eat fewer calories than you burn.
List 5 benefits (mental or physical) of Exercise
helps achieve a body composition with appropriate fat percentage to be healthy; thin people need to exercise too…heart rate & breathing rate increase which strengthens the heart, the muscles in the lungs, and the blood vessels which then…, reduces risk of heart attack, stroke, high blood pressure, bones get stronger & denser (prevents osteoporosis), boosts immune system, improves blood flow, reduces LDL cholesterol (“bad” cholesterol), raises HDL cholesterol (“good” cholesterol), strong abdominal muscles help support the lower back
can help control mood swings and improve your mood, produces endorphins – a substance produced inside the brain that has pain-killing effects – they naturally make you feel good, relaxes your muscles and eases anxiety, causes an increase in serotonin levels (another feel-good chemical in the brain, associated with a sense of well-being and impulse control), releases anger, frustrations or tensions of everyday life, increases creative thinking and mental sharpness, increases energy levels, helps you sleep better (for 2 reasons – relaxes you and makes you more tired)
Why is water important to the diet? Give 2 clear reasons.