Macros
This macronutrient made up of chained Amino Acids, largely used in muscle development.
Protein. For an average person, RDA is 0.8g/kg of mass; 0.36g/lb. Training is ~0.5g/lb
A person weighing 165lb RDA is 60g protein/day. 8oz (1/2 lb) chicken breast has approx 60g.
This Halloween fruit has seeds high in tryptophan and tyrosine, precursors to serotonin.
Pumpkin is a fruit, bc it is the product of the seed-bearing structure of flowering plants.
This vitamin is important for maintaining a stable mood and bone strength, 10-30min of sunlight exposure daily is enough for most people to maintain healthy levels.
Vitamin D. This vitamin is important in the production of serotonin, the neurotransmitter increased by many antidepressants. In 2011, 42% of Americans were deficient in vitamin D. Recommendation is 30 min of sunlight exposure daily. [Nutrition research, 2011]
Vitamin E is present in oily plants, it mainly functions as an antioxidant and helps nourish this, our largest organ by weight.
Skin (sources are avocados, sunflower seeds, almonds, mango, spinach, peanuts)
True or false: Pure alcohol has 0 calories
False, even pure alcohol has approx. 95 calories per serving. Alcohol can influence blood sugar levels (raises at low doses and lowers at high doses) and can cause cravings for sugar/carbohydrates; leading to weight gain.
These are the 3 macronutrients, nutrients needed in large quantities.
Fats, Carbs, Protein
This smoky or spicy household seasoning is made of ground bell or sweet peppers.
Paprika, contain high levels of vitamin C
This vitamin is important to mood, wound healing, and immunity, present in peppers, broccoli, citrus fruits and potato
Vitamin C
This is a measure of how much force is put on our blood vessel walls.
Blood pressure, normal is sub120/sub80. Emergency is 180+ / 120+
We care bc the heart gets stronger... bigger... changes = risk for attack and failure.
This is frequently on the back of food containers, and lists off calories, ingredients, and information about nutrition.
Nutrition Facts/Food Label/Nutrition Label
This macronutrient is used as energy storage and can be found as either a solid or a liquid at room temperature.
Fat. Saturated = solid at room temp, Unsaturated = liquid.
Saturated fats from animals, dairy, meat, can raise blood cholesterol
Unsaturated fats include olive oil, canola oil, grapeseed oil
This anti-oxidant rich aggregated berry changes color; it starts life red then becomes darker.
Blackberry, very high in antioxidants (which helps protect cells from damage from metabolic byproducts.)
This food is important in the formation of healthy red blood cells to carry oxygen in our bloodstream. Being low in this micronutrient can result in Anemia, dizziness or fainting.
Iron. Found in meat, beans, eggs, and liver
Iron supplements can make stool black, don’t panic. Black without meds can be blood.
This largest internal organ is responsible for vitamin storage, metabolism, immunity, digestion, and detoxification (of drugs and alcohol)
Liver.
Metabolism of drugs and alcohol/chemicals, Immunity: removes bact from blood,
Digestion: produces bile to break down fats, Detox: convert chemicals to less toxic ones
On nutrition labels, RDA means this:
Recommended daily allowance, the maximum recommended amount of something daily.
Sweet potato, fruits and rice are all high in this macronutrient, our body’s main source of energy.
Carbohydrates.
Processing can remove benefits like fiber, EX: Apple à apple sauce à apple juice.
Simple Carbs: quickly broken down; can spike blood sugar. Fruit juice, refined sugar (candy), milk products, soda, some baked goods.
Complex Carb: Slowly broken down; less likely to spike blood sugar. Fiber, Starches
Ex: beans, whole grains, whole wheat cereal, oats, peas, rice, potato
This citrus fruit is thought to have originated in Barbados as a cross between a sweet orange and a pomelo. Eating this fruit can lead to interactions with medications and increasing side effects.
Grapefruit, inhibits an enzyme needed to breakdown some drugs, leading to toxic levels.
(Pomelo is the largest citrus fruit, less bitter, milder taste)
A diet high in omega 3 fatty acids have been linked strongly to fighting depression and supporting our mental health. Name 1 source.
Fish (Esp fatty fish like mackerel, tuna, salmon), Nuts (walnuts), Seeds (flax seeds, chia seeds)
Omega-3 fats are essential fats that have important benefits for your heart, brain, and metabolism. While omega-6 fats provide your body with energy, they are abundant in our diet; however, most people don't consume enough omega-3s. Omega-9 fats are nonessential fats that your body can produce.
This organ sits below the liver and is responsible for producing hormones to regulate blood sugar as well as break down proteins and fat.
Pancreas. T1DM: autoimmune, prevents body from producing insulin
T2DM: The pancreas produces less insulin, and the body becomes insulin resistant.
This non-nutrient food is present in crunchy plants, important to have in order to ensure healthy and regular bowel movements, and maintaining healthy vitamin K levels.
Fiber. Adds bulk, feeds microbiome, which maintains healthy vitamin K levels.
This macronutrient is used by our bodies as energy storage, insulation & hormone production.
Fat. 9cal/g vs Carbs and protein have 4cal/g. This is why some things are “calorie dense.”
This means that the same amount (volume) of fat has 2x the calories that protein would have.
Dark leafy greens are high in folate, necessary for nervous system development and the production of These Chemical Messengers in the brain.
Neurotransmitters, specifically folate à dopamine, serotonin, norepinephrine.
This group of 8, vitamins are necessary for nervous system function, mood, and maintain energy levels.
B vitamins
This is a naturally occurring substance within the body which is necessary to make up cell walls and hormones. Too much can build up into plaques and increase our risk of heart disease.
Cholesterol, we want a total level less than 200 (mg/dL)
HDL “good cholesterol” 40+
LDL “Bad cholesterol” sub 100
Triglycerides (fats) =/= cholesterol, want sub 150mg.
This is an arbitrary standard unit of energy we use to measure foods. FDA RDA of around 2000
Calorie. 1 kcal heats up 1 kilogram of water by 1*c,
1g of pure carbohydrate has 4.2kc