Nutrition
Whole grains, including oatmeal and brown rice are examples of food in which the grain has been left in tact. They are NOT simple carbohydrates because they are
Complex Carbohydrates
Which type of fat are animal fats?
hint- this type of fat increases your risk for heart disease
Saturated fats
* These types of fats increase cholesterol
A disease in which the pancreas does not properly produce insulin or recognize insulin is called
Diabetes
Aerobic activity has been proven to improve cardiovascular health, help to maintain a healthy weight and improve mood and sleep. Aerobic activity includes
running, swimming, cycling, walking, elliptical, hiking, dancing etc.
An eating disorder marked binge eating, followed by vomiting and/or the use of laxatives is
Bulimia
Units of heat that measure the energy value of food are called
Calories
According to the My Plate model, individuals should avoid oversize portions. What is a tip that could help you avoid oversize portions?
- Choose a smaller size option at a fast food venue
- Share a menu item with a friend or family member at a restaurant
- Take home part of your meal when eating out
- Use a smaller plate, bowl and glass at home
A blood cholesterol below _______ is considered healthy.
200
Strive for higher levels of HDL (the good cholesterol) and lower levels of LDL (the bad cholesterol)
Gender, age, weight, and physical activity will all determine how many ____________ you need to consume daily.
Calories
If an individual consistently eats a large amount of food at one time and DOES NOT PURGE what is their eating disorder called?
Binge Eating Disorder
Fat should account for no more than what percent of the calories you eat each day
25-35% of calories should come from FAT each day
Proteins should supply what percent of the diet
10-30%
Which vitamin, produced by the body itself when exposed to sunlight, is important in bone strength and has recently been connected to healthy heart function
Vitamin D
For one week, if you take in 500 more calories per day than you burn, you would gain
1-2 pounds.
This is why 30-60 minutes of exercise daily are essential for maintaining a healthy weight.
Name 3 places a person with an eating disorder can go for treatment.
Guidance Counselor, Ms. Turano, Social Worker, Coach, Parent, Psychologist, Psychiatrist, General Practitioner.
REMEMBER - Recognizing you have a problem is the first step towards healing!
Protein is made up of
Amino acids
Name the nutrient that is mostly indigestible material in food (such as legumes, whole grains, and vegetables) that stimulates the intestine to peristalsis and promotes elimination of waste from the large intestine.
REMEMBER it is your friend!
FIBER
Fiber consumption can reduce your risk for heart disease and colon cancer
In an effort to lower your risk of certain cancers (i.e., colon and pancreatic), the following types of meats should be limited
Nitrate-processed meats such as traditional sausage, bacon and cured hot dogs
Exercise is an effective way to strengthen your heart and so it consuming essential fatty acids!
These healthy fats benefit our brain and heart health because they are what kind of fat?
POLYUNSATURATED
Avocados, Fatty fish such as salmon, Olive Oil, Pumpkin Seeds are all great sources of polyunsaturated fats!
Severely restricts calorie consumption, essentially starving themselves is a behavior of a person with which eating disorder?
Anorexia Nervosa
Corn syrup, maltose, brown rice syrup, sucrose, fructose are all different names for _____________
SUGAR
Remember that fiber slows the rate at which sugar is absorbed into the bloodstream
Fill in the blanks
Proteins have ___________ calories per gram
Fats have ___________ calories per gram
Carbohydrates have ________ calories per gram
Proteins have 4 calories per gram
Fats have 9 calories per gram
Carbohydrates have 4 calories per gram
Name 4 fat soluble vitamins
A, D, E, K
Brisk, continuous, and regular are a description of what type of exercise?
Aerobic
An eating disorder is a mental health issue and should be treated accordingly. During counseling for the eating disorder the therapist will have to address the issue of ________________ (or lack of it) because this is at the root of all eating disorders.
CONTROL