Fruits and Vegetables
What are 3 examples of fruits and 3 examples of vegetables?
Any 3 fruits/vegetables
These are called macronutrients
What are carbs, proteins and fat?
This vitamin is known as the sunshine vitamin and essential for bone health; assists with calcium and phosphorus absorption. Also fortified into dairy products.
What is vitamin D?
Our bodies can become in this nutrition "state" when we are using substances. This occurs when the substance replaces dietary nutrients or when there is improper metabolism, absorption, utilization, or excretion even if the diet is adequate.
What is malnutrition?
These are the three additional nutrients needed in addition to carbs, protein, and fats.
What are vitamins, minerals, and water?
How many fruits and vegetable servings should you eat per day?
At least 2 servings of each.
Meat, poultry, and eggs are all examples of this nutrient.
What is protein?
High amounts of this mineral are found in animal protein. Vegetarians can become deficient in this mineral. Hint: Low levels of this mineral can lead to anemia (low red blood cells) and fatigue.
What is iron?
Many former substance users may switch to sweets to replace their drug dependency during recovery because of the release of this neurotransmitter while eating high sugar foods (release of this NT is similar to brain activity while using).
What is dopamine?
A food that you eat for no reason at all, but have a hard time stopping. This type of food leaves you eating more than you want or need.
What is a "trigger" food?
The most nutritious way to prepare vegetables.
Half of your grains should come from this type
What are whole grains?
Found in high amounts in dairy products and important for good bone health
What is calcium?
This is the body's main source of energy; without this macronutrient the brain can't properly function, blood sugar becomes unstable, and neurotransmitters become disrupted.
What are carbohydrates?
A chronic brain disorder characterized by compulsive and relapsing behavior.
What is addiction?
Fruits and vegetables as well as whole grains are a good source of this. It has many health benefits including regulating bowel movements and lowering cholesterol levels.
What is fiber?
Replacing saturated fats with ___ fats is associated with reduced LDL ("bad" cholesterol). These fats are found in plant oils like olive oil and nuts.
What are polyunsaturated fats?
This vitamin is found in citrus fruits. A deficiency in this vitamin can cause scurvy (hint: what were sailor's missing in their diet?)
What is vitamin C?
These are the building blocks of protein and foundation of neurotransmitters like dopamine and serotonin.
What are amino acids?
Where is 90% of the body's serotonin produced?
In the gut via the gut microbiome.
Fruits and vegetables are rich with these. It prevents oxidation of cells (cell damage) and decreases inflammation (found in blueberries, kale, beets etc).
What are antioxidants?
Dopamine and serotonin are made from these amino acids.
What are tryptophan (serotonin) and tyrosine (dopamine)?
Found in high amounts in carrots. Plays a key role in eye-sight.
What is vitamin A?
Consumption of this fatty acid may help with depression by assisting in the uptake of neurotransmitters and decreasing inflammation.
What is Omega-3?
This vitamin is important in energy metabolism, breaking down carbohydrates into usable energy. Deficiencies of this vitamin is common in alcoholism.
What is Vitamin B1 (Thiamin)?