Nutrition 101
Food is Fuel
Nutrition & Disease
Eating Well for Disease Prevention
Eating Disorders
100
How many amino acids can your body manufacture?
11 non essential amino acids
100
If you consumed 500 more calories than you burned daily for one week how many pounds would you gain?
1 Pound
*Every 3,500 calories consumed and not burned = a pound gained
100
A disease in which the pancreas does not properly produce insulin or recognize insulin is called
Diabetes
100
What you eat can help in the bathroom:
Eat more rice, crackers and yogurt if you are experiencing _________________.Diarrhea
Constipation
100
An eating disorder marked binge eating, followed by vomiting and/or the use of laxatives is
Bulimia
200
Units of heat that measure the energy value of food are called
Calories
200
According to the My Plate model, individuals should avoid oversize portions. What is a tip that could help you avoid oversize portions?
- Choose a smaller size option at a fast food venue
- Share a menu item with a friend or family member at a restaurant
- Take home part of your meal when eating out
- Use a smaller plate, bowl and glass at home
200
A blood cholesterol below _______ is considered healthy.
200
Strive for higher levels of HDL (healthy cholesterol) & lower levels of LDL (unhealthy cholesterol)
200
Obesity prevention is crucial for disease prevention. Knowing what and how much to eat can help you maintain a healthy weight.
Gender, age, weight, and physical activity will all determine how many ____________ you need to consume daily.
Calories
200
If an individual consistently eats a large amount of food at one time and DOES NOT BINGE what is their eating disorder called?
Binge Eating Disorder
300
Fat should account for no more than what percent of the calories you eat each day?
25-35% of calories should come from FAT each day
300
What percentage of your calories should come from Proteins? (meat, eggs, beans, tofu, fish)
10-30%
300
Eating foods high in saturated fat & cholesterol increases your chance for developing arteriosclerosis/atherosclerosis.
Name 3 foods high in saturated fat
Red meat, bacon, sausage, butter, whipped cream, iced cream, cheese, sour cream, whole milk, cream cheese, eggs, mayonnaise
300
It is important to each ample foods rich in vitamins.
Name 2 WATER SOLUBLE vitamins
Vitamin B (helps body convert carbohydrates into energy)
Vitamin C (helps the immune system function effectively)
300
Name 3 places a person with an eating disorder can go for help
Guidance Counselor, Ms. Turano, Social Worker, Coach, Parent, Psychologist, Psychiatrist, Nutritionist, General Practitioner.
REMEMBER - Recognizing you have a problem is the first step towards healing!
400
Amino acids are the building blocks of
Protein
400
According to My Plate half of your plate should be from:
a. Whole grains, pasta and bread b. Fats and sweets c. Vegetables and fruits d. Dairy and protein
C. Vegetables & Fruits
400
Excessive sugar consumption can lead to obesity. Can you name 4 names of "hidden" sugars that you might see on a food label?
Sucrose, maltose, fructose, corn syrup, high fructose corn syrup, brown sugar syrup, molasses, honey
400
To help prevent colon cancer or heart disease you should consume more of this nutrient which is found in complex carbohydrates.
* It is undigestible and helps things "move along" your digestive system smoothly
Fiber
400
Severely restricts calorie consumption, essentially starving themselves is a behavior of a person with which eating disorder?
Anorexia Nervosa
500
How many servings of Doritos did John have if he ate 450 calories worth of the chips?
3 servings
500
Fill in the blanks
Proteins have ___________ calories per gram
Fats have ___________ calories per gram
Carbohydrates have ________ calories per gram
Proteins have 4 calories per gram
Fats have 9 calories per gram
Carbohydrates have 4 calories per gram
500
Vitamins help boost your immune system.
Name 4 fat soluble vitamins
A, D, E, K
Help with healthy skin and hair, heart and muscle function.
adequate VITAMIN D can help you keep your heart healthy
500
Consuming more than __________ glasses (8 ounce glasses) of water a day can help maintain cardiovascular health, decrease headaches, decrease risk for kidney stones and decrease risk for bladder infections.
5 Glasses
Aim for 5-10 glasses of water a day
500
An eating disorder is a mental health issue and should be treated accordingly. During counseling for the eating disorder the therapist will have to address the issue of ________________ (or lack of it) because this is at the root of all eating disorders.
CONTROL