Body Comp Flashcards
For people with pre diabetes ______________ are more effective than medication in preventing diabetes
Lifestyle changes
Too little body fat is associated with which system disorders?
Reproductive, circulatory, and immune
What are the 3 ways to estimate body fat percentage?
- Skin fold measurements
- Underwater weighing
- The Bod Pod
How much food do you eat in your lifetime?
60 TONS
How many years do ppl spend eating food?
8
What are the 6 essential components of a healthy diet?
- Protein
- Fat
- Carbs
- Vitamin
- Mineral
- water
Which three components of a healthy diet give energy?
Protein, fat, carbs
Water is measured by
Calories
A compound made up of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
Protein
Proteins are the main structural components for…
Muscles and bones
Foods that supply the essential amino acids in adequate amounts
Complete protein sources
Meat fish egg cheese
Foods that supply most but not of the essential amino acids
Incomplete protein sources
Bean grain nut
What is the recommended protein intake?
0.36 grams per lb of body fat
- Supply energy to the body
- Insulate the body
- Support and cushion organs
- Absorb fat soluble vitamins
- Provides structural components for the brain
Fats
Found primarily in animals, solid at room temp
Sat fat
A fat with one double carbon bond, liquid at room temp
Unsaturated
What are examples of unsaturated fat?
Veggies, nuts, oils, fish
Made through hydrogenization, can’t break down, cause cancer
Transfat
20 grams of protein 30 minutes before and 15-30 minutes after a workout
.
Is stored first and broken down last because it is hardest to breakdown (no carbon double bonds)
Sat fat
Good cholesterol
HDL
Bad cholesterol
LDL
Saturated fats raise _____ and _____
HDL and LDL
one of the only things you can consume to raise HDL
Unsaturated fats _____ LDL
Lower
Transfats lower _____ and raise ______
HDL, LDL
What is the main reason for heart disease
Inflammation
What are the three causes of inflammation?
1) high blood sugar
2) smoking
3) stress
Carbohydrates give quick energy
.
What is the primary function of carbs?
To supply energy to body cells
What uses ONLY carbs for fuel?
- Brain
- Nervous system
- blood
What are the three parts of a grain and where are they?
Bran, endosperm, and germ
What is the adequate intake of calories?
-130 grams
Fiber is non digestible and people often take in half the amount they should eat…
.
Organic, carbon containing substances needed in small amounts that regulate chemical reactions
Vitamins
Fat soluble vitamins –>
KADE
Commonly lacked vitamins
CADE
Inorganic compounds needed in small amounts that regulate growth and tissue function
Minerals
Commonly lacked minerals
Iron
Calcium
Potassium
Most important nutrient?
Water
Our bodies are 60% water
Fluids and foods you consume provide _______ percent of your daily water intake
80-90%
Adequate water intake for a female
9 cups a day
Water intake for a male
13 cups a day
without food but drinking water you could live 50 days!
With no water or food you could live
4 days
