Nutrition 101
This macronutrient builds and repairs body tissues
Protein
The first principal of Intuitive Eating is to "Rejects the ______________ _______________?
Reject the diet mentality
The __________ diet is associated with a decreased risk of depression
Anti-inflammatory diet
Mediterranean
This vitamin promotes calcium absorption. Get it from the sun and fortified dairy, mushrooms, and egg yolks.
Vitamin D
This fatty fruit is a good source of folate, magnesium, and omega-3s
Avocado
Macronutrients release__________that fuel our daily activities
Calories/Energy
________% of dieters regain their weight plus more so within 5 year period*
95%
Name 3 inflammatory foods
Sugary soft drinks, refined grains, red meat, diet soft drinks, margarine, fried foods
This B vitamin reduces nausea and helps promote sleep!
B6
This food is known for its ability to increase endurance. This is positively associated with optimal sports performance
Beet root
This essential nutrient contributes to cell structure, vitamin absorption, hormonal regulation, warmth, bile production and much more
Fat!!
Excessive calorie restriction or restricting of particular foods often results in___________
Binge eating
____________ dietary patterns are associated with statistically significant increase in risk of depression over time
Inflammatory dietary patterns
the western diet
This mineral can help decrease anxiety and promote good sleep
Magnesium
This fruit category contains resveratrol, an antioxidant that helps expand blood vessels and reduce blood clotting.
Berries
Provide one example of a biological factor that influences our eating choices
Hunger, appetite, taste
Explain the diet mentality
The diet mentality is a mindset in which food choices are made with the primary intention on weight loss/body manipulation or "health" without taking hunger, fullness, cravings, daily life fluctuations or circumstances, or personal food preferences into account.
Name 3 anti-inflammatory foods
fruits & vegetables, olive oil, fatty fish, fatty fruit, nuts, spices, coffee, tea
Turkey and tofu are great sources of this amino acid that support serotonin and melatonin production
Tryptophan
This cancer fighting phytochemical is found in tomatoes and watermelon. It is best absorbed when food sources are cooked with a little fat
Lycopene
List the food groups/components of a balanced plate and provide one correct example
Protein+ fat+ starch+ color/fiber
Name this IE principle:
“When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content”
Discover the satisfaction factor
Gut microbe impacts production of ___________and other similar neurotransmitters
serotonin
This mineral, found in dark chocolate, leafy greens, and nuts/seeds, is known to promote brain health as it has a calming effect on the nervous system.
Magnesium
Beets naturally contain this compound that relaxes blood vessels.
Nitrate
coverts to Nitric Oxide