Deconstructing the Meal Plan
How do you build a plate using the plate-by-plate method?
1/3 starch, 1/3 protein, 1/3 color, 2 fats
What are the 4 macronutrients?
Starch, fat, protein, AND water
What is metabolism?
The process of turning food into energy
Which vitamin is necessary for strong bones
Vitamin D
What is energy availability?
The amount of dietary energy available to sustain physiological function (metabolism, cellular function, immunity, reproductive function, etc) remaining after accounting for energy used in exercise
Why does our meal plan include at least 3 snacks?
Nourishing between meals helps with blood sugar regulation, restoring hunger cues, and maintaining energy balance.
What are the fat soluble vitamins?
A,D,E,K
What are some factors that affect metabolism?
Age, gender, body size, body composition, genetics, energy intake, pregnancy, lactation, growth, sickness.
Low energy availability impacts the ____ in the brain, which leads to decreased estrogen and testosterone production.
Hypothalamus
How much of our energy is used for our basal metabolic rate?
~70%
Why do we include starches with every meal?
Starches help us sustain energy and provide our bodies with essential nutrients like fiber and b-vitamins.
What are the main functions of protein?
Build and maintain tissues, to make important compounds (antibodies, enzymes, hormones, etc), provide energy
Describe the term “set point range”
The weight at which an individual’s body functions at its best
What are the 3 main minerals stored in the bones?
Calcium, magnesium, and phosphorus
Exercise accounts for how much of our daily energy expenditure?
~15-30%
What is the benefit of including color on our plate?
Color provides vitamins, minerals, phytonutrients, and fiber.
List the order in which the body uses the macronutrients for energy.
1. Carbohydrates
2. Fats
3. Protein
Explain the difference between anabolism and catabolism
Anabolism: building up or growth of new cells; Catabolism: breaking down large molecules to release their energy
Why is it important to focus on bone health in our 20s and early 30s?
Peak bone mass is achieved during this time
What hormone is increased when energy availability is low?
Cortisol (stress) hormone
Why is it necessary to include 2 fat sources with every meal in recovery?
To repair brain tissue, regulate hormones, and support vitamin absorption.
What are the 2 electrolytes that must stay balanced in the body for optimal hydration status?
Sodium and potassium
Name 3 body systems that are altered in response to low nutritional intake?
Work output of the heart, muscle tone, bone strength, body temperature, blood sugar, hormone levels
Explain the difference between the osteoblasts and osteoclasts bone cells.
Osteoclasts: break down bone; Osteoblasts: build bone
Why do we need fat on our bodies?
Insulation, cushioning of organs, absorbing fat-soluble vitamins, energy, keeping skin and hair healthy.