Gut health
Our brain communicates with our _____ through the gut-brain connection via the vagus nerve.
gut
What are the 2 main types of fats?
saturated and unsaturated fats
______ helps with tissue repair for our muscles and organs.
Protein
Simple carbohydrates and _______ carbohydrates are the 2 types of carbohydrates.
Simple carbohydrate and complex carbohydrate
________, _________, and ____ are the 3 types of macronutrients.
protein, carbohydrates, and fats.
Including all of these in snacks and meals help with long last energy and fullness throughout the day!
Foods that have beneficial bacteria for your gut health, such as yogurt, kimchi, pickled veggies, miso, and kefir are all examples of _______ foods.
Foods that feed the beneficial bacteria such as berries, garlic, beans, oats are prebiotic foods.
Probiotic foods
When using your hand as a reference for portion sizes, this part of your hand represents a serving of fats.
Your thumb or 1-2 tablespoons of fat is 1 serving.
true or false: Adequate protein consumption supports many cognitive functions such as memory, problem solving skills, and attention span.
True
Wheat bread, potatoes, beans and apples are all examples of ___________ carbohydrates.
Complex carbohydrates
Vitamin D, A, K, and E all need this specific macronutrient in order to be absorbed in our bodies. These vitamins are called ____ soluble vitamins.
fat
_____ is an organ that is a part of our digestive system that is known for its ability to filter alcohol, medicines, and poisons from the blood.
The liver
This organ is made up of 60% fat.
The brain
Protein and fats are digested at a (slower or faster) rate compared to carbohydrates.
Slower. Protein and fats help stabilize blood sugar and provide long lasting energy.
This type of carbohydrate raises your blood sugar at a more stable rate.
Complex carbohydrates
The recommended amount of water that we should drink daily.
Daily Recommendations (Mayo Clinic, 2024):
15.5 Cups (124OZ) A Day - Men
11.5 Cups (92OZ) A Day – Women
or roughly half your body weight in oz
Rest and digest = __________
Fight and flight = Sympathetic nervous system
Parasympathetic Nervous System
Salmon, flax seeds, chia seeds, walnuts, hemp seeds, almonds, and avocados are all good sources of ____ fatty acids.
Omega 3 and omega 6 fatty acids.
Proteins are broken down into amino acids. there are __ (#) types of essential amino acids.
9
Our body turns carbohydrates into ______, which is our brains main source of energy.
Glucose
The _____ nerve, is a nerve that runs from the base of your skull all the way down to the urinary system. It is involved in the communication between your gut and your brain.
Vagus nerve
___% of serotonin, the key neurotransmitter responsible for regulating mood, is actually made in your gut.
95%
Low levels of ________ fats predispose some people to depression or anxiety.
Omega fatty acids
________ is an amino acid that is needed to produce the neurotransmitter serotonin.
Tryptophan
_______ is a nutrient in complex carbohydrates that aids in digestion and feeling full. Oats, apples, and artichokes are good sources of this. Many people struggle to get enough of this in their diet.
Fiber
Sodium, potassium, and magnesium are all examples of _________ , which are essential for helping the body absorb and retain water.
electrolytes