Health
_______ is a major risk factor in disease development and results from unhealthy diet, inactivity, obesity, lack of sleep, too much alcohol or infection
inflammation
What is a new significant replacement for My Plate
Harvard My Plate
Excessive added sugar raises ___
blood fats and cholesterol
Name something the body requires to function
carbohydrates (CHO’s), fats, protein, vitamins, minerals and water
Name a type of quality fats
oils like olive, walnut, avocado and especially coconut oil
% of cancers diet-related
30-50%
____ of your calories should be from high quality proteins
10-35%
A sugar-heavy diet increases the risk for ____ cancer
pancreatic
Name a type of Macronutrient that is needed in relatively large amounts
CHO’s, fats, protein, and water are macronutrients as they are needed in relatively large amounts daily
"healthy fats" are:
unstaurated fats
Soft drinks increase your coronary heart disease risk by how much?
more than 20%
vitamins
More than _ many sugary soft drinks/week reduces BMD in the hips and more than doubles cartilage loss in the knees
5
is LDL good or bad cholesterol?
bad!
Fiber: a complex ______ CHO
non-digestible
what type of protein increases risk of premature death, primarily from heart disease, stroke, some cancers and type 2 diabetes
red meat
What is the most important nutrient, it is involved in almost every vital process
WATER
Excessive sugar intake increases _____
caloric intake, weight gain, obesity, and tooth decay
What is better, complex or simple CHO's?
Complex!! These CHO’s provide valuable nutrients and are an excellent source of fiber
Each gram of fat contains _ calories
9
Increasing fiber intake by __ g/day leads to significant reductions in heart attacks, colon cancer, breast cancer, diabetes and diverticulitis
30
What is the name of the App you can use to plan your own nutrition and food guide?
Canadian Food Guide App
Sugar is a ____ CHO (two options
simple
Main sources of fats are:
whole milk and other dairy products, meats, and meat alternatives
Recommended fiber intake for adults < 50-yr is __ g/day for women and 38 g/day for men
25g