Minerals
What is the most abundant mineral in the body?
Calcium (in your bones)
What are the fat-soluble vitamins?
A, D, E, K
What are the 3 Macronutrients
Carbohydrates, Protein, & Fat
Name 2 signs of hunger
thinking about food, headache, difficulty concentrating, lightheaded/dizziness, “hangry”, irritable, easily frustrated, cranky, fatigue, shakiness, nausea, stomach growling, etc.
How many meals and how many snacks are recommended per day?
3 Meals and 2-3 snacks
What are examples of foods high in potassium?
Potatoes, bananas, avocado, mangoes, cantaloupe, white bean, spinach, butternut squash, pistachios, salmon, milk, mushrooms
What disease is caused by vitamin C deficiency?
Scurvy
What are the two types of carbohydrates, and what is the difference between the two?
Complex and Simple carbohydrates. Complex are more slow-digesting (slow sustained energy) and simple are effective for a quick energy source.
Give an example of how to respect your body
nourishing appropriately, basic hygiene, skin care etc., challenging with fun clothing/knowing when comfy clothes respects me more, honoring my genetic blueprint, etc.
Which vitamin is necessary to absorb calcium?
Vitamin D
Which mineral helps to balance fluids in the body?
Sodium
This is a non-food source of vitamin D.
The sun
Name three functions of fat in the body
Vitamin absorption, temperature maintenance and insulation, provides cushion to the organs, storage form of energy, provides feeling of satiety, skin health, brain function
Give an example of challenging the food police
eating a food that the food police says not to, reframe thoughts surrounding that food, etc.
What happens when you don't hydrate enough?
Headaches, dizziness, brain fog, weakness, difficulty processing information, dryness, constipation, diarrhea, confusion, muscle weakness, spasms/cramps, UTI, kidney stones, kidney failure, heart problems, death
When a person is deficient in this mineral, anemia usually develops
Iron
List at least 1 sign of a B vitamin deficiency.
Weakness, tiredness, or lightheadedness. Heart palpitations and shortness of breath. Pale skin. A smooth tongue. Constipation, diarrhea, loss of appetite, or gas. Nerve problems like numbness or tingling, muscle weakness, and problems walking. Vision loss. Mental status changes such as depression, memory loss, or behavioral changes
Explain what protein sparing means.
If you don't eat enough carbohydrates, your body will use protein as an energy source. Protein is needed to build muscle as well as several other functions, but if it is used for energy due to lack of carbohydrates, it cannot perform its proper function. Because your body is less efficient at breaking down protein to use for fuel, dangerous byproducts are released making it difficult on your kidneys as they try to rid the body of these toxins.
Neutralize this statement: "this pizza is bad and will make me gain weight"
Which mineral is commonly associated with your immune system?
Zinc
Which mineral is found in red blood cells?
Iron
Name one food that contains both vitamin A and vitamin C.
Most red and yellow fruits and vegetables: tomato, strawberry, carrot, oranges, lemons, bell peppers, mango
What is the prime combination for a snack directly after (0-60minutes) physical activity?
As soon as possible after dance. easy-to-digest carbohydrate plus protein
ex: chocolate milk, fruit smoothie with milk/protein powder, juice and protein bar
Name all 10 Intuitive Eating Principles
1. Reject the Diet Mentality
2. Honor your Hunger
3. Make Peace with Food
4. Discovery the Satisfaction Factor
5. Feel your Fullness
6. Challenge the Food Police
7. Cope with your Emotions with Kindness
8. Respect your Body
9. Joyful Movement
10. Gentle Nutrition
Which vitamin does your intestinal bacteria make on it's own, accounting for 80% your daily requirements?
Vitamin K