Nutrients
What are prominent nutrients in a banana?
Potassium, vitamin C, fiber, vitamin B6, sugar/carbohydrate
Why does consistency with meals matter more than “eating perfectly” every day?
Builds trust with your body, promotes healing, and helps recovery feel sustainable
What is one benefit of sugar outside of energy?
Spares protein for muscle/organs, faster hydration, easier on stomach (especially exercise), food taste, provides low volume energy needs
How does fiber benefit digestion?
It adds bulk to stool, supports healthy gut bacteria, and can help regulate blood sugar.
Why do we boil pasta in salted water?
Seasons the pasta internally
Vitamin K, iron, folate, vitamin A, magnesium, potassium, vitamin C
Why are carbs included in every meal for recovery?
Supports consistent brain and muscle function, improves brain fog over time, restores glycogen stores, improves exposure to a fear food, balances blood sugar
What are some benefits of butter or oil?
Provide high concentrations of vitamin A/E, helps body absorb fat soluble vitamins, needed for hormone production, cell stability, taste
Why do we spread nutrients and food variety across the day? (Ex: why protein at each meal instead of all of it at one?)
Food pairing helps with digestion/hunger and fullness cues, better absorption and utilization in the body, taste enhancing
Why is it useful to marinate meat or food before cooking?
Adds flavor, can tenderize, and may help retain moisture.
What are prominent nutrients found in Pasta?
Selenium, carbohydrates, protein, iron, B vitamins (niacin, folate, thiamin)
Why does eating on schedule help with recovery?
Balances hunger hormones, limits food noise, helps trust planning over ED voice
What are some positive traits of salt/sodium?
Necessary for fluid balance (in and out of cells), nerve signals, muscle contractions, digestion and immune function
What effect does stress have on appetite hormones?
Why is soaking beans before cooking helpful?
It reduces cooking time, improves digestibility, and can lower compounds that cause gas.
What are prominent nutrients in Beans?
Fiber, protein, iron, magnesium, folate
Why does eating new/challenge foods help with recovery?
Makes variety of nutrient intake easier, promotes mental flexibility, limits fear of foods/food groups
What is MSG and is it useful?
Flavor enhancer (umami taste) made from sodium and glutamate, an amino acid found naturally in many foods like tomatoes and cheese
Name a supplement other than vitamins and minerals
Protein powder, creatine, omega-3 fish oil, probiotics, fiber supplements, collagen, extracts (green tea, caffeine, turmeric, etc)
Why should you avoid overcrowding a pan or oven when cooking or baking?
Overcrowding traps steam, preventing browning and proper caramelization and radiation/conduction/convection heat are diluted
What are prominent nutrients found in Steak?
Protein, iron, vitamin B12, zinc, creatine
Why is black and white thinking problematic in regards to nutrition?
Food is nuanced (positive and negative traits exist), "real-life" experiences often change, leads to extreme behavior choices (ex: binge-restrict cycle)
What is gluten and is it useful?
Protein found in wheat, barley, and rye. It helps dough stretch and hold shape, making bread chewy and fluffy. Adds to protein intake (Ex: seitan)
Why are shared/social meals important for recovery?
Provides opportunity for future challenges (thanksgiving, vacation), showcases other people's eating choices/behaviors, learning how food can promote more than physical fuel
What's the difference between baking soda and baking powder?
Soda: a single ingredient (sodium bicarbonate)
Powder: contains baking soda plus an acid, so it works on its own when mixed with liquid and heat to create Co2 gas for leavening/rising