Carbohydrates
Name 3 examples of carbohydrate-rich foods
Example: rice, pasta, potatoes
True or False:
There are distinct "heart healthy" fats and "unhealthy fats." Heart healthy fats include avocados and nuts, unhealthy fats include bacon and butter.
False:
There is more to the story.
Old research showing certain types of fats are harmful and low fat diets are "healthy" has been disproven. All fats are fats and fats are good. For example, lard (bacon fat) has high amounts of oleic acid, the same heart healthy fat found in olive oil.
Name 3 examples of foods rich in proteins
True or false:
My body is less judgemental of my food choices than my eating disorder is.
TRUE!
True or false:
Refined grains are empty calories and do not provide our body anything it needs.
False. Refined grains provide us with carbohydrates which our body needs. Refined grains take a whole grain and remove the germ and bran. This removes some fiber and a few vitamins and minerals. That does not meal refined grains are bad for you, it means you get those vitamins, minerals, and fiber somewhere else that day. Also, often refined grains have been enriched meaning those vitamins and minerals are added back.
Name one reason our bodies need fats:
1. absorbing fat soluble vitamins
2. heart health
3. reproductive health
4. cell structure
5. satisfaction/taste
6. provides energy
True or false:
Protein is the main energy source for our bodies
False. Carbohydrates should be our bodies main energy source. Protein can provide energy, but only if carbohydrates are inadequate. This takes away from protein doing what it really needs to do, like building and maintaining cells, acting as enzymes, creating antibodies, etc.
True or false:
It is important to detox regularly in order for our organs and digestive system to get a break. This includes things like fasting and juice cleanses.
BONUS 100 POINTS IF YOU EXPLAIN WHY!
False. We have a liver that is in charge of detoxifying our bodies and do not need to "cleanse" or "detox" as our bodies are capable and efficient at doing this on their own. In fact, fasting and cleanses can have a very negative impact on ones health.
Glucose is our _______'s number one preferred fuel (organ)
what is brain
True or false:
If you have high cholesterol, you should not eat foods with cholesterol in them like eggs.
False. Dietary cholesterol has very little impact on blood cholesterol.
True or false:
Protein is the only macronutrient important when exercising or moving your body. Just eat a lot of protein before and after participating in any sport.
False. Our body actually prefers a 3:1 ratio of carbohydrates to protein (think chocolate milk, or 2 slices of toast with jam and an egg, for example) for muscle recovery.
True or false:
Doctors have to take a ton of nutrition classes, and therefore any recommendations they have about my health and nutrition are 100% accurate and evidence based. If a doctor writes a book about nutrition, I should believe everything they say.
FALSE
What do all carbohydrates break down into for absorption?
True or false:
Dietary fats are important for our hair, skin, and nails.
True
We need enough ________ (macronutrient) so __________ can do their job vs. being used for energy.
A.) carbohydrates, proteins
B.) carbohydrates, fats
C.) proteins, fats
What is A. We need enough carbohydrates so proteins can do their job vs. being used for energy.
What is the best way to increase your metabolism?
TO EAT!
Name one flaw of the ketogenic diet:
The ketogenic diet was created for people with epilepsy, because it starves the brain and has been shown to reduce seizure activity because of this. Our brain prefers glucose as fuel for proper cognitive function. The ketogenic diet is also low in fiber and other key nutrients.
Name the fat soluble vitamins:
A.) vitamins A and C
B.) vitamins A, D, E, and K
C.) none, all vitamins are water-soluble
What is B.
Name 3 functions of dietary protein
1. build and maintain tissues like your skin and heart
2. make hormones and neurotransmitters to send messages throughout the body
3. make antibodies to fight off infections
4. transport nutrients to cells so they can function
5. enzymes for reactions throughout the body
6. keep fluid in cells in the right amounts to prevent swelling and maintain fluid balance
7. provide energy when carbohydrate intake is insufficient
Explain what happens in your body if you are not getting enough carbohydrates, fats, or protein. Pick one nutrient!
Example: when we do not get enough carbohydrates, our body uses proteins and fats for energy. This gets in the way of them doing their jobs. For example, protein should be focused on building cells, hormones, and antibodies and maintaining fluid balance, Fats should be focused on absorbing fat soluble vitamins and ensuring proper cardiac function. These nutrients are needed for lots of things and don't have time to be our main energy source!