Eating Habits
How much does caloric intake impact weight?
More calories consumed than burnt --> weight gain
Less calories consumed than burnt --> weight loss
(THIS IS VERY GENERAL INFO; NUTRITIONAL VALUE SHOULD ALSO BE TAKEN INTO CONSIDERATION)
What are the short-term effects of consuming junk food?
- Hunger, from inadequate nutrition
OR
- Loss of appetite
- Bad mood
- Difficulty concentrating
- Difficulty sleeping
Which is key: cutting out food groups or moderation?
Moderation (unless for medical purposes)
Foods eaten in a wide variety and together often improve the condition of the digestive system.
Eliminating whole food groups without proper medical reasons tend to increase risk of micronutrient deficiencies and constipation due to a low fiber content.
Eliminating animal products from a diet (i.e. veganism, vegetarianism, pescatarianism) is an effective method of weight loss.
Explain why this is a misconception
Eliminating all animal products can be the right choice for some, but will not necessarily be effective at weight loss; the same number of kilojoules of energy is required regardless. Thus, a similar amount of calories will be eaten and will not necessarily contribute directly to weight loss.
TRUE OR FALSE: Gluten-free diets are an effective form of weight loss.
FALSE
Oftentimes, gluten-free diets end up with weight gain; many of the available options are high in calorie
Irregular eating patterns/times (such as extreme intermittent fasting) cause
- High blood pressure
- Slowed metabolism
- Bad/irregular mood
- Stress
(per effect: 50 points)
What are the long-term effects of consuming too much junk food?
- Obesity
- Cardiovascular diseases (i.e. diabetes, cardiac arrest)
- Depression
- Inadequate growth and development
How do whole grains and complex carbohydrates impact blood sugar levels?
Beans, whole grains, and legumes offer complex carbohydrates that are digested slowly. With complex carbohydrates, you can maintain healthier, more stable blood sugar levels.
Eating carbohydrates are bad
Explain why:
Carbohydrates are a macromolecule found in foods other than just bread and pasta. They are practically unavoidable in any diet.
Complex carbs are often packed with nutritional layers like bran and fiber that make you digest them slower, thus leading to a slow but steady release of glucose, preventing spikes in blood sugar. Complex carbs are a healthy and important part of the diet.
TRUE OR FALSE: A banana has more than twice as much potassium as an avocado.
FALSE: An avocado has more than twice as much potassium as a banana.
What impacts do eating habits have on the immune system?
Eating poorly can decrease the body’s ability to fight off illness. Research has found that those with a poor diet are more likely to fall ill, and take longer to make a full recovery from illnesses.
How does bad nutrition impact awakeness?
There are many factors that can lead to a lower quality of sleep, and poor nutrition is one of them. Unhealthy diets can lead to obesity, which is correlated with conditions such as sleep apnea, snoring, and restless legs syndrome.
What is the recommended amount of water?
Male ages from 19~70 need 3700 ml
Female ages from 19~70 need 2700 ml
However, it is better to drink when thirsty than forcefully, since the recommended fluid intake is covered by all the sources of water (such as food) and not just pure water
Eliminating whole food groups is effective for weight loss purposes and health purposes
Explain why this a misconception:
Eliminating whole food groups without proper medical reasons tend to increase risk of micronutrient deficiencies and constipation due to a low fiber content.
Eliminating carbohydrates, as many people try to do, can lead to development of ketones, which makes the body acidic. This can contribute to metabolic changes, which is often dangerous for people with conditions such as diabetes.
Rather than elimination diets (unless medically necessary and/or advised), consuming lean proteins, whole grains, vegetables, and avoiding unprocessed foods with refined sugars is healthier
TRUE OR FALSE: The mushroom is the only non-animal natural source of vitamin D
TRUE
What short-term issues can poor eating habits cause?
- Low energy
- Irregular bowel movements
- Difficulty sleeping
What impacts does nutrition have on the central nervous system?
A poor diet might seem like a short-term issue, but it can have devastating consequences for long-term cognitive function. Multiple studies have identified a link between nutrients found in a healthy diet and a reduced risk of dementia and cognitive decline.
What does a healthy diet look like / consist of?
Moderate consumption of: vegetables, fruits, whole grains, and fat-free or low-fat dairy products, lean meats, poultry, fish, beans, eggs, and nuts
Low–calorie diets are effective long-term without proper nutrition
Explain why this is a misconception:
Low-calorie diets often cause a phenomenon known as yoyo dieting
Long-term low caloric intake causes a slowed metabolism
Slower, more sustainable methods have found to be more successful in meeting weight goals long-term without as many side effects in comparison to low-calorie diets
Should only be done if medically recommended (usually for extreme cases of obesity only)
TRUE OR FALSE: Broccoli contains twice the vitamin C of an orange and almost as much calcium as whole milk, and the calcium is better absorbed
TRUE
What long-term impacts do poor eating habits cause?
- Poor gut health
- Higher risk of dementia and cognitive decline
- Cardiovascular diseases
How and why do bad eating habits worsen mood?
When you eat a lot of starches and sugar, you may start to feel irritable or sad because of a hormonal response to lower blood sugar. These same foods may prevent you from sleeping. The end result is lack of rest, low energy, and forgetfulness.
Four or five servings of both fruits and vegetables in a diet rich in low-fat dairy and whole grains is recommended.
Fat is harmful
Why is this a misconception?
Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.
Fat is as essential to your diet as protein and carbohydrates are in fueling your body with energy. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients.
TRUE OR FALSE: You should drink 8 cups of water a day
FALSE:
There is no scientific research behind this myth of having to drink 8 cups of water a day
According to a 1945 “Food and Nutrition Board recommendation,” it suggests that people need 2.5 liters of water a day, however, the majority of the public took that sentence out of context and left out the part that said “Most of this quantity is contained in prepared foods”, which many believe that the source of this myth originates from