Nutrition
What is Nutrition?
The study of food and how it is metabolized and used within the body. Additionally, it is the examination of food that is healthy and beneficial for the human body.
What are the two types of Carbohydrates AND which one should people limit?
-Simple and Complex Carbohydrates
-Limit Simple Carbohydrates
Overconsumption of what nutrient is the leading cause of hypertension and other heart issues in Americans?
Sodium
Serving size is NOT...
A recommendation
How much water should you drink AND name one thing that affects recommended water intake?
72-96oz; male vs. females; activity level; weather; altitude; fiber intake; caffeine/alcohol intake
What is a calorie?
What is the building block of everything in our body, that plays a critical role in structure, growth, and function of cells?
Protein
Which Vitamin plays a key role in immune function?
Vitamin C
What are the components of total sugars?
Naturally occurring sugars in food + added sugars (table sugar, sweeteners, etc.)
What is the body's main fuel source?
Carbohydrates
What does it mean for food to be "healthy"?
Food is abundant in vitamins/minerals/healthy nutrients and low in unhealthy nutrients. Also, it fits within a person daily caloric need.
Why do we need minerals?
Important for maintaining a healthy body. Critical role in maintaining tissue and organ function.
What happens if someone eats too much unhealthy fat? (two different reasons)
Increased risk of obesity, high cholesterol, high blood pressure, heart disease.
How do you know the net carbs of a food?
Name two functions of water.
Lubricates joints; regulates body temperature, maintains tissues in eyes, nose, and mouth; protects spinal cord; aids in the movement of nutrients and oxygen to cells; helps flush out waste; aids in some vitamin absorption
What are the two categories within Total Daily Energy Expenditure?
Basal Metabolic Rate (BMR) and Non-Resting Energy Expenditure (NREE)
What is the fat people should completely avoid AND what is the fat people should limit?
Avoid: trans fats
Limit: saturated fats
What three things do Americans eat too much of? AND what is one health consequence they lead to?
1) Sodium, sugar, and saturated fats.
2) Obesity; strokes; type 2 diabetes; high blood pressure; high cholesterol; heart attacks
What is %DV mean on a food label?
%DV means the percent of the daily value of nutrients that a food contains.
What is the daily recommended limit of sodium?
2300mg
List the macronutrients and micronutrients found in food. AND What is the difference between the two?
Macronutrients: Protein, Carbohydrates, and fats
Micronutrients: Minerals, Vitamins
-Macronutrients provide energy while micronutrients do not (micronutrients play an essential role in body function); -Macronutrients are more abundant in foods and your body needs more quantity of macronutrients than micronutrients (but you still need micronutrients!!)
What is a "protein package"?
An optimal source of protein because it is high in protein and other nutrients, but low in calories, saturated/trans fats, and sodium. They are nutrient dense forms of protein.
Name two diseases that have been linked to vitamin deficiency.
Anemia; scurvy; rickets; night blindness; excessive bleeding disorders
What is the daily recommendation of added sugar?
Less than 50g per day
How many essential vitamins are there?
13