Nutrition Basics
What is the body's main source of energy?
Carbohydrates
*Simple Carbs provide quick bursts of energy (fruits, refined or processed foods)
*Complex Carbs provide sustained energy (whole grains, vegetables, and some fruits)
What is Type 2 Diabetes? What can cause it?
A condition where the body is insulin resistant, this is due to a diet high in sugars and refined carbohydrates
What is metabolism?
The process by which the body converts food into energy
What is the first you should look for on a nutrition label? This is the first thing you see as well.
Serving Size
You just finished a soccer practice. What type of nutrient should you consume to help your muscles recover?
Protein
Name three types of fats, rate them healthiest to least healthiest
Unsaturated, Saturated, Trans
What is GERD? What can trigger it?
Gastroesophageal Reflux Disease; triggers include fatty and spicy foods
What is the BMI of someone who is 5'8" and 150 pounds? Round to the nearest tenth
22.8
What percentage daily value of a nutrient is considered low? What is percentage is consider high?
>5%- low
<20%- high
You notice you’re often feeling tired in the afternoon. Based on what you’ve learned about nutrition, what type of food could you eat to give you more sustained energy throughout the day?
Complex carbohydrates, such as whole grains or vegetables.
What nutrient helps build muscles and tissues in the body?
Protein
What role does nutrition play in preventing heart disease?
A healthy diet helps reduce plaque and controls blood pressure
What is BMR rate of someone who is male, 16 years old, 5'11, and weighs 170 pounds? Round to the nearest tenth
1822.6
What nutrients should you look that have a low percent Daily Values? (less than 5% of these nutrients might be considered a healthy food)
Added Sugar, Saturated Fats, and Trans Fats
If a person is trying to lose weight, what changes should they make to their calorie balance?
They should consume fewer calories than they expend through physical activity and basic bodily functions.
What is the role of water?
Aid all body functions
What are the prevention strategies for osteoporosis?
Eating calcium-rich foods, weight-bearing exercises, and limiting alcohol
What is BMR rate of someone who is female, 15 years old, 5'4, and weighs 120 pounds? Round to the nearest tenth
1323.4
If a container has 5 servings and 330 calories per serving, how many calories are in the whole container?
1650
Your friend has been eating a lot of processed foods and feels sluggish. What advice would you give them to improve their diet?
Encourage them to eat more whole, nutrient-dense foods like fruits, vegetables, and lean proteins, and to reduce processed foods.
Name one difference between fat-soluble and water-soluble vitamins?
Fat-soluble vitamins are stored in the body, while water-soluble vitamins are not stored and are excreted
*You need fats to absorb fat-soluble vitamins
*Having fat-soluble vitamins in an excess can be toxic
Name three symptoms of poor nutrition?
Lack of energy, poor growth, and weakened immune system
Does the following 17-year-old female who is 5'8" and 170 pounds need a diet that has her intaking, maintaining, or expending calories to achieve a healthy weight?
Maintain
If a serving size has 25 grams of carbohydrates, how many carbohydrates would you be consuming if you had 4 servings?
100
You are planning your meals for the week. What are three factors you should consider when reading food labels to ensure you are making healthy choices?
Check for serving size, calorie count, and nutrient content (such as saturated fat, added sugars, and fiber).