Macronutrients
what are the three macronutrients?
carbohydrate, fat, protein
what are a few signs that you are malnourished?
fatigue, muscle loss, weight loss, hair loss, brittle nails, etc.
what are the 4 fat-soluble vitamins?
A, D, E, K
name a mineral
iron, potassium, sodium, iron, calcium etc.
List a couple foods that can be hydrating
most fruits e.g. watermelon, strawberries, grapes
vegetables such as cucumber
name a role of carbohydrates for the body.
ALSO, name 5 foods rich in carbohydrates
1) energy!
2) contains fiber, which helps with bowel movements
3) maintaining stable blood sugar levels
carbohydrates are broken down into ________ molecules
glucose
which vitamin is essential for healthy vision?
A
most people get enough of this vitamin from the sun
D
List some signs of dehydration
dizziness, passing out, urine is dark colored
name a breakfast, lunch, and dinner idea that contains all the macronutrients
answers vary
protein is broken down into ________ acids
amino
which vitamin is essential for immune health?
hint: this vitamin also helps with iron absorption
C
what is the term for low bone density, often caused by a deficiency in Vitamin D and/or Calcium?
osteoporosis
List some factors that can increase your fluid needs
increased activity level, sweating more, diarrhea, vomiting, pregnancy, etc.
name a role of protein for the body.
ALSO, name 5 foods rich in protein.
1) builds and maintains muscles
2) tissue growth and repair
3) healthy hair & skin
4) adds a feeling of satiety
List 5 sources of vegetarian proteins.
beans, nuts, tofu, soy-based patties, edamame, dairy products, (eggs), lentils, etc.
what are signs of vitamin C deficiency?
bonus points if you know the term for vitamin C deficiency
Signs: bleeding gums, loose teeth, poor immune health, fatigue.
Term: scurvy
not enough of a vitamin or mineral can lead to deficiency. too much of a vitamin or mineral can lead to __________
toxicity
about what percentage of the human body is water?
60% (acceptable answers 50-70%)
name a role of dietary fats for the body.
ALSO, name 5 foods rich in dietary fats.
1) brain health
2) organ insulation/protection
3) energy!
4) taste satisfaction
5) absorption of vitamins
what is a benefit of adequate fiber intake?
ALSO, list 3 sources of fiber
benefits: normal bowel movements & digestion
sources: whole grains, fruits, vegetables, nuts, seeds
K
the two categories for vitamins are fat-soluble and _______ soluble
water
Gatorade, for example, contains _________ (they help your body regulate chemical reactions & maintain the balance between fluids inside and outside your cells). Examples of this thing includes sodium, magnesium, potassium, chloride.
electrolytes