Macronutrients
This is the primary source of energy for the body & brain.
What is ...
carbohydrates
True or false: malnutrition affects mental and physical health.
What is ... true.
This is something that can make you feel full/uncomfortable, even if you haven’t eaten recently.
What is emotional fullness?
It is important to remember that despite feeling emotional full, your body still needs adequate fuel from food.
True or False: a persons weight determines their health status.
FALSE. We cannot make any assumptions about a person based on their weight, and just as there are thin unhealthy bodies, there are large healthy bodies.
True or False: Potatoes are less nutritious than sweet potatoes
FALSE. All types of potatoes provide about the same amount of macronutrients. Russet potatoes are higher in potassium, iron, and magnesium, while sweet potatoes are higher in vitamin A, vitamin C, and calcium.
Our bodies resist storing this macro as fat since it is used by our body to perform so many functions
What is ... carbohydrates
This is an effect malnourishment has on our bones.
What is ... osteoporosis/osteopenia.
Osteopenia is when bones are weaker than normal, while osteoporosis is when bones are so weak that they break easily.
If we do not get enough Ca/vit D, it gets taken from our bones (the body also needs Ca to move muscles & for nerves to carry messages between the brain and all body parts). Malnutrition also affects hormone levels which can lead to lower BMD.
Lack of menstruation also furthers bone density decreases.
Tossing the scale, unfollowing 'fitspo' and celebrities that promote 'detox' teas, delete tracking apps (except Recovery Record, of course): these are steps towards rejecting the ______.
What is ...
Rejecting the diet mentality.
Weight inclusivity is the first principle of HAES. What does this entail?
What is...
Accept & respect inherent diversity of body shapes and sizes and reject the idealizing or pathologizing of specific weights
True or False: Some foods take longer & more effort to digest
True: foods that are more nutrient dense take longer to digest, as do foods with higher fiber content.
3 reasons fats are essential in our diets.
what is ...
1. provide essential fatty acids (only source is food)
2. help absorb fat soluble vitamins
3. increased satiety & satisfaction
4. improves taste, texture, & flavor
5. secondary source of fuel
6. Major component of hormones & hormone-like substances
7. Maintain cell integrity (⅔ of the structural material of brain’s communication network, cell barriers)
Purging immediately leads to dehydration & severe _____ imbalances.
What is ... electrolyte.
* any ED can lead to dehydration and electrolyte imbalances, but only purging has very immediate (thus more dangerous) effects.
The idea of eating what we want, without guilt.
What is...
Unconditional permission to eat.
One of the principles of HAES is "eating for well-being" - what type of eating does this closely relate to?
What is ...
Intuitive eating.
True or False: Intermittent fasting has no negative side effects
FALSE. Intermittent fasting has been shown to have negative side effects, such as hair loss, anxiety, and stress, as well as dehydration, light-headedness, and low blood sugar.
The main function of protein
What is ...
to supply material for tissue building and repair.
How malnutrition affects hormones.
What is.....
- Concentrations of sexual & thyroid hormones decrease
- Stress hormones (cortisol, growth hormone, and noradrenaline) are released in higher concentrations
What is "set point"?
Set point is the weight range that your body actively works to help you maintain through homeostasis. It is where you are designed to function best, the weight maintained when hunger/fullness cues are honored, and when weight & eating habits are not fixated upon. It is usually a 10-20 pound range.
“…Biological force: the further you go from the center, the stronger the pull to get you back to the comfortable range.”
This is a common misconception about what HAES means.
A common misconception is that it means healthY at every size (ie, every body is healthy no matter what). However, Health At Every Size simply means that every body CAN be healthy, no matter what size.
True or False: cholesterol in food only raises your blood cholesterol if you already have it (or are predisposed to have it)
TRUE. Studied have shown that cholesterol from food has no effect on blood cholesterol in people who have normal levels. For those who have family history of high cholesterol, or a history of it themselves, it is best to limit it & get blood work regularly.
2 examples of simple carbohydrates & 2 of complex carbohydrates
What is ...
simple: milk (lactose), sugar, juice, white flour
complex: fruit, starchy vegetables, whole grains
The length of time, on average, for hunger cues to return to normal.
It takes up to a year of normal, intuitive eating for hunger cues to fully normalize.
How long it takes to reach the set point.
What is ...
After 1 year of normal/intuitive eating.
What type of movement does HAES support?
What is ...
Life-Enhancing Movement: physical activities that allow people of all sizes, abilities, and interests to engage in enjoyable movement, to the degree that they choose
True or False: fruit has too much sugar
FALSE. Fruit is a great source of water, fiber, vitamins and minerals. Sugar (glucose) is our brains the most efficient energy source, and our muscles need it to perform exercises and movement.