Nutrition
What are the 6 essential nutrients?
Carbs, Protein, Fat, Water, Vitamins, Minerals
Out of the 6 essential nutrients, which 3 contain energy?
Carbs, Protein, Fat
Name 3 Nutrient Dense foods.
fruit, vegetables, whole grains, low fat food, etc.
Name 3 calorie dense foods.
Chips, candy, white flour foods, etc.
3,500
50% of your plate should be...
Which is essential for weight management?
Energy Balance
Explain the difference between a nutrient and calorie dense food.
Nutrient Dense - high in nutrients and low in calories
Calorie Dense - high in calories and low in nutrients
An important nutrient because it makes up about 70% of the body, regulates all cell and organ processes, transports waste material/toxins out, and controls our internal temperature
Water
Broken down into amino acids that repair body tissue/cells, and should make up apx. 15-40% of our daily caloric intake. Complete and incomplete and yield 4 calories per gram.
Protein
The stored form of energy in the body that should make up a range of our daily caloric intake. Saturated and unsaturated and yield 9 calories per gram.
Fat
Some examples include iron, sodium, calcium, zinc and potassium.
Minerals
When energy intake exceeds energy output, this can occur.
Weight gain.
When making nutritional choices the majority of the foods we eat should be considered
Nutrient Dense Foods
Known as “bad cholesterol”
LDL
Explain what needs to happen if you are trying to gain weight.
Take in more calories than you burn.
What type of fat is associated with this ingredient? Partially Hydrogenated Oils
Trans Fat
Diets that often promise fast results for minimal effort are known as..
FAD Diets
The most important idea we can remember as we age "level 1" that will keep us as at a healthy weight/ body fat %
Selecting healthy foods (lean proteins, fruits & veggies, unsaturated fats, unrefined carbs, and enough water content)
List all 3 fats from best to worst.
Unsaturated fat, saturated fat, and trans fat
The end-products of carbohydrate digestion.
Monosaccharides (glucose, fructose, galactose)
Lipase are enzymes that break down this nutrient.
Lipids or Fats
Pregnancy, Adolescents, Infancy and Lactation are examples of this type of Nitrogen Balance.
Positive Nitrogen Balance
A deficiency of this vitamin could lead to beriberi.
Thiamine or B1