Macronutrients
Name 2 functions of fiber
bulk to stool
lower cholesterol
increase fullness
Name one plant source of iron
soybeans
spinach
breakfast cereal
beans (kidney, lima beans,lentils)
tofu
dark chocolate
This metric does not consider muscle/fat mass, blood lipid levels, nor fitness level, and therefore is a terrible determinant of health.
BMI
T/F - Vitamin D is a hormone
True! Vitamin D is a hormone produced by the kidneys that helps to control the concentration of calcium in the blood and is vital for the development of strong bones.
Name 2 benefits of snacks
Maintains blood sugar levels
Prevents hunger from getting extreme between meals
This macronutrient is not water soluble and needs special transportation through the body
FAT!
Fat is fat-soluble and needs to be packaged into special structures (called chylomicrons) in order to be transported through the body. This is why fat breaks down more slowly in our body.
Adequate calcium intake helps to prevent this disease of weakened bones.
BONUS- 50 points
What vitamin is needed to optimize calcium absorption?
Osteoporosis
Vitamin D
Name 2 ways to navigate seeing calories on a menu when dining out
- Think about what sounds appealing to you to help guide you BEFORE looking at the menu
- Give yourself a time limit
-Access your supports - can someone read some options off of the menu for you without you looking, using distraction
T/F - The body breaks down animal and plant proteins differently
True! The proteins from plants and animals are made up of different amino acids, which are broken down differently
Plant-based proteins are less easily absorbed by the body than animal proteins d/t increased fiber
Name at least 5 food allergens
milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans
When the body breaks down carbohydrates into glucose, it is stored in the body as what?
BONUS 50 points - what is one place in the body that this is stored in?
GLYCOGEN
Liver, muscle
This mineral is needed to maintain water balance and pH
Sodium
Name 2 ways that recovery and cessation of eating disorder behaviors can heal our body
- Eating adequate amounts of food on a regular basis (every few hours) allows my gut motility to normalize, decreasing constipation and bloating
- Improved mental clarity after eating more
- Less temperature dysregulation
- Less preoccupied thoughts around food and eating
T/F - Weight restoration is the most important part of recovery
WHY or WHY NOT?
No!
Weight restoration can help increase medical stability but it is grossly inadequate as a measure of recovery. Someone could be at a "stable weight", but still significantly struggling with ED rules, behaviors, movement, and body image.
What is the most widely consumed food in the world?
A. Bananas
B. Rice
C. Pasta
D. Broccoli
A deficiency in this macronutrient may result in hair loss or brittle hair, loss of muscle mass, and swelling of the extremities
Protein
What are 2 vitamins/minerals that vegetarians need to be mindful of
Iron*
B12*
D
Zinc
Name 2 other components of "health" besides nutrition
Emotional health
Physical health
Mental Health
Social health
Environmental health
Occupational health
T/F - The human body is able to differentiate between naturally occurring sugars and those that are added to foods.
FALSE! The metabolism of all carbohydrates follows the same pathway
****DOUBLE JEOPARDY
Blood glucose increases or decreases after eating?
Insulin secretion increases or decreases after eating?
Blood glucose INCREASES after eating
Insulin secretion INCREASES after eating
_______ is created from the amino acid tryptophan. This amino acid must be consumed through food and cannot be made in the body.
SEROTONIN
90% of the body's production of serotonin is created in the GI tract
This mineral is important for dental health
fluoride
BONUS 50 POINTS- where is fluoride found (water/soil)
This study was conducted during WWII and provided information on how the mind and body reacted to a limited diet, and helped to determine the nutritional requirements for re-feeding.
The Minnesota Semi Starvation Study
The goal was to learn the physical and psychological effects of semi starvation and to create a solution for the impending food shortages that had been occurring and were likely to continue to worsen
T/F - Your body can store vitamins B and C
F! These are WATER SOLUBLE
BONUS 200 POINTS - what are the 4 fat soluble vitamins?
It takes this many minutes for your brain to fully receive the message of fullness
A. 5 minutes
B. 20 minutes
C. 35 minutes
D. 10 minutes