MICRONUTRIENTS
Vitamins do not contain ______ as they do not provide energy.
What is calories.
Which macronutrient is the main source of energy for all the body's processes?
What is carbohydrates.
Dietary ______ is needed for absorption of vitamins A, D, E and K.
What is dietary fat.
_______ eating is the ability to be at ease with the social, emotional and physical components of food and eating.
What is relaxed eating or normal eating.
Research shows that trying to suppress food-related thoughts not only increases thinking about food but also may increase _____ eating behaviors.
What is distorted eating behaviors.
Name the two groups of vitamins.
What is fat soluble and water soluble.
What is the difference between an essential and non-essential amino acid?
What is an essential amino acid must be obtained from food (body cannot make on its own). Non-essential amino acids can be made by the body.
Name 3 functions of water in the body.
What is
1) Forms saliva for digestion
2) Keeps mucosal membranes moist
3) Allows for cell growth/cell turnover
4) Lubricates joints
5) Helps deliver oxygen to the body
6) Involved in digestion of food
7) Regulates body temperature
8) Needed for the brain to create hormones and neurotransmitters
_______ eating is the use and or manipulation of food beyond the normal physiological and pleasurable needs.
What is disordered eating.
Having a high degree of restrained eating is associated with what types of feelings?
What is feelings of guilt
Which organ system regulates excess intake of water soluble vitamins?
What is the kidneys.
Name 3 functions of protein in the body.
What is
1) Tissue growth and repair
2) Muscle formation
3) To make new skin and hair cells
4) Important in regulating immune system functioning
5) Alternative source for energy
6) Stimulates satiety
Provide 2 examples of simple carbohydrates and 2 examples of complex carbohydrates.
What is
Simple: white flour, sugar/sweets, sodas & juices,
milk (lactose)
Complex: whole grains, fruits, starchy vegetables (corn, potatoes, squash), nuts, beans & legumes
Name one factor that affects normal eating.
What is your emotions, schedule, hunger and proximity to food.
Psychological deprivation of food can trigger a rebound effect, causing you to overeat ______ foods.
What is forbidden.
Name 2 conditions when it is recommended to take a multivitamin supplement.
What is
1) Pregnant
2) Elderly
3) Strict vegetarians
4) Individuals w/multiple food allergies
5) Individuals that do not eat a well-balanced diet
Complex carbohydrates contain _______ that slows their digestion and absorption.
What is fiber.
These are the building blocks of proteins.
What is amino acids.
Name 3 benefits of normalized eating.
What is
1) Less pre-occupation of thoughts around food
2) Increased energy
3) Increase in self-confidence
4) Improvement in relationships with others
5) Increase in flexibility
6) Increase in trust in your body
Systematic _________ is one method to make peace with food.
What is habituation.
_____ and ______ are the main food sources of micronutrients.
Name 3 functions of fat in the body.
What is...
- Increased satiety & satisfaction
- Improves taste, flavor & texture
- Source of essential fatty acids (ones our body cannot produce)
- Secondary source of fuel
- Maintains healthy hair, skin & nails
- Major component of the retina, nerve endings & hormones
- Maintains cell integrity (2/3 of structural material of brain's communication network & cell barriers)
- Spares protein so it can be used to repair & build body tissue
What is a complete vs complementary protein?
What is
Complete proteins contain all 9 essential amino acids
Most animal proteins, few vegetarian (hempseed, quinoa, soybeans, spirulina)
Complementary proteins are foods that, when eaten together, provide all essential amino acids
Important consideration for vegetarians
Common Examples:
Rice + beans (or in general, legumes + whole grains)
Cereal + milk
Wheat + peanuts
Pasta + cheese
In this type of eating food, body weight and body image take a disproportionate role in the thoughts, activities, functions and capabilities of one's life.
What is disordered eating.
Name 2 factors that can delay the systematic habituation process.
What is novelty, variety and distraction.