THE BASICS
What are the six groups of nutrients?
What are: protein, carbohydrates, fat, fiber, vitamins, and minerals?
What vitamin must patients be especially wary of consuming if they are prescribed Warfarin? Why?
Vitamin K
To ensure that warfarin is effectively thinning your blood, it's important to eat about the same amount of vitamin K every day. Vitamin K normally helps your blood clot so wounds don't bleed too much. Warfarin works against vitamin K, making your blood clot more slowly. That is why, when you take warfarin, it's important that you not suddenly eat a lot more or a lot less vitamin K-rich food than you usually do.
This is the minimum weekly recommendation for aerobic exercise, in minutes.
What is 150 minutes?
What percentage of Americans are currently overweight or obese?
What is 66%?
Herbal supplements are always safe to consume, because they are created from roots, seeds, fruits, and plant leaves.
FALSE
Herbal supplements are not regulated. There is no guarantee that what is on the package is what is actually in the herbal supplement. You can’t be certain that an herbal supplement will actually do what it claims to do if it has not been tested.
How many calories are there per gram of fat, protein, and carbohydrates in food?
Fat: 9 kcals/g
Protein: 4 kcals/g
Carbs: 4 kcals/g
Name four foods that contain vitamin D and name two reasons vitamin D is important to our health.
Foods: salmon, sardines, canned tuna, oysters, shrimp, egg yolks, mushrooms, and fortified foods such as milk, orange juice, cereals and oatmeals.
- Maintain the health of bones and teeth.
- Support the health of the immune system, brain, and nervous system.
- Regulate insulin levels and aid diabetes management.
-Support lung function and cardiovascular health.
Define basal metabolic rate.
What is a the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.
What is the difference between type 1 and type 2 diabetes? What macronutrient to diabetic patients have to control their intake of?
With type 1 diabetes you don't produce enough insulin; with type 2 you are resistant to insulin.
What are carbohydrates?
Protein is the body's best source of energy.
FALSE
It’s often believed that consuming protein in large amounts results in muscle mass, but that is false! Only physical activity can increase muscle mass. For an athlete, exercise breaks down proteins in the muscle, making protein an important nutrient to consume regularly. Despite an athlete’s need for protein, using protein as a source of energy can actually compromise the restoration of muscles.
What percentage of our daily calorie intake is recommended to come from carbohydrates? Protein? Fat?
What is:
Carbohydrate: 45-65%
Protein: 10-35%
Fat: 20-35%
How many milligrams of sodium should we consume per day? How much sodium is in one teaspoon of salt?
2,300 mg of sodium
One tsp contains 2,000 mg of sodium
In order to lose one pound of weight per week, how many calories should a person decrease their diet by per day?
What is 500 calories?
Name five high fiber foods and explain how fiber helps to reduce blood cholesterol.
What are: whole grains, beans and legumes, and fruits, vegetables.
Soluble fiber found in these foods reduces the “bad” cholesterol by decreasing the absorption of cholesterol into the bloodstream. Ten grams of fiber per day can decrease both your total and LDL cholesterol, but more is often recommended.
Foods labeled "low-fat" or "fat free" are always a better choice than the regular version of foods.
FALSE
Processed foods that are labeled “low-fat” or “fat-free” are usually higher in salt and sugar to make up for the flavor that is lost when the fat is removed.
What is the name of the cooking class Rae teaches at Terry Reilly?
What is Cooking Matters :)
Name four food sources of probiotic and state how often people should consume one serving of probiotic foods.
Foods: yogurt, kefir, saurkraut, kombucha, beer and wine.
A probiotic a day keeps gut micriobiota health-ay!
What is the difference between aerobic and anaerobic exercise and how often should we do each of these types of exercise?
Aerobic is with oxygen (jogging, swimming, basketball, etc.), anaerobic is without oxygen (weight lifting, sprinting, HIIT).
Recommend that we perform aerobic activity 3x per week and anaerobic activity 2x per week.
What percentage of Americans are currently overweight or obese?
What is 66%?
Honey, agave, and coconut sugar are better for you than table (white) sugar.
FALSE
Sugar is sugar, and no form of it offers significant nutritional advantages. So the only reason to substitute one for another is taste. Honey is sweeter than table sugar, for example, while coconut sugar is less sweet and has a more caramel taste.
Name 3 updates on the NEW nutrition facts label.
- Larger, darker letters make calories the easiest item to see on the new label.
- In addition to showing total percentage of calories from sugars, labels will show the percentage from added sugars.
- Vitamin D and potassium values will now be required on the label, in place of vitamins A and C.
- The daily limit for sodium will decrease slightly from 2,400 mg per day to 2,300 mg per day.
This commonly mispronounced plant based food is a complete protein, contains all nine essential amino acids and has a subtle nutty taste.
What is quinoa?
Define the ketogenic diet and describe whether or not this is a healthy approach to weight loss and why.
Name eight of the top-ten leading causes of death in the United States.
What are: (1) heart disease, (2) cancer, (3) chronic lower respiratory disease, (4) accidents, (5) stroke, (6) Alzheimer's disease, (7) diabetes, (8) influenza and pneumonia, (9) chronic kidney disease, and (10) suicide
The serving sizes listed on the "Nutrition Facts" label are based on amounts typically eaten, not the amounts recommended to be eaten in one serving.
TRUE
For example, bottles of soda are now considered 1 serving because majority of people drink the entire bottle at one time, and not on 2 separate occasions as previously assumed by the label.