Macronutrients
Name one benefit of dietary fat
Supports absorption of fat soluble vitamins. Support hormones, insulation, organ protection, inflammatory signaling, and many metabolic processes.
This vitamin helps absorb calcium and supports bone health
Vitamin D
When does your metabolism turn off?
Never! It is always working, even at rest.
You have a bowl of chili for lunch. What can you add to this meal so that it is following the plate-by-plate approach?
Chili (protein/color)+ cornbread (starch) + cheese (fat) + sour cream (fat)
Provide an example of when you may need to use practical hunger.
Choosing to stick to your meal plan even without physical hunger present, trusting your dietitian, and understanding that nourishing your body is essential to healing.
Name 3 functions of carbohydrates in the body
Brain function, energy throughout the day, mood/emotional regulation, supporting muscles and movement.
This micronutrient transports oxygen via hemoglobin.
Iron
What are the 2 types of digestion?
Chemical and mechanical
You are going to a coffee shop for breakfast, and they only have bakery items on the menu. How could you ensure your body gets in the nutrition it needs this day?
Answers may vary
Name the 5 types of hunger.
Nutrient, emotional, practical, biological, taste
Name one benefit of including more than 1 macronutrient at a meal/snack?
More stable energy reduced intense hunger, better mood regulation, less food noise.
Name 2 vitamins/minerals that when paired together they are better absorbed in the body?
What is metabolism?
The process of converting food into energy to fuel bodily functions like breathing, digestion, circulation, and cell repair.
Name 3 benefits of having 3 meals and 3 snacks daily.
Provides consistent energy to restore trust between the body and mind.
Stable blood sugar.
Supports regulation of hunger/fullness hormones.
True or false: aged cheeses are lower in lactose.
True
True or false: All cells can use protein for energy.
False
Why are animal sources of iron more easily absorbed in the body?
Ferrous iron, found in animal protein, is the form of iron that is more readily absorbed in the human body
True or false: muscle will turn into fat if you stop exercising.
False
Your friends are wanting to go out to eat brunch. How could you ensure that your 3 meals and 3 snacks are met this day?
Answers may vary
Name 3 consequences of compulsive/disordered exercise.
Decreased immune response, chronic fatigue, anxiety, social impairment, cardiovascular damage, overuse injuries, lower self-satisfaction.
Carbohydrates are stored in the muscle as ________ that is used during activity.
Glycogen
What are the fat-soluble vitamins?
ADEK
What does BMR stand for? What percentage of your daily energy expenditure does the BMR take up?
Basal metabolic rate. 60-70%
What size plate should be used when following the plate-by-plate approach?
9 inch
_____________ are proteins that facilitate chemical reactions.
Enzymes