Chapter 8 - Nutrition Flashcards
What is nutrition?
how food nourishes the body
What are the 6 categories of nutrients?
- Carbohydrates
- Fats
- Protein
- vitamins
- minerals
- water
Of the 6 categories of nutrients, which group is our main source of energy?
Charbohydrates
What are the 3 forms of charbohydrates?
- starches
- sugars
- fiber
Starches break down into _________ in the body
sugar/glucose
Why is fat an important part of nutrition?
Fat is part of every cell membrane in the body, is essential for energy and cushions our vital organs.
What is the building block of bones and tissue and tissue repair?
Protein
Given 3 sources of plant based protein.
Beans
lentils
nuts
Animal based proteins are called complete proteins - why?
because they contain all 9 of the essential amino acids
What condition is common to vegetarians who get insufficient supplies of all 9 amino acids?
iron deficiency
What are the spark plugs in the body that trigger cell reactions?
vitamins
What makes plasma in the body?
Water
What percent of the body is made up of water?
45-75%
In 2019 Canada’s Food Guide was updated. Name 5 significant changes.
- 4 food groups were eliminated
- portion size was eliminated
- inclusion of more plant based recommendations - nuts, lentils, etc
- focus on how to eat - mindful eating - rather than what to eat
- promotion of cooking at home rather than eating out
- teaches about food marketing
- water is the main source of fluid
- social aspects of eating
What should the plate image include?
-half the plate with fruits and veggies
-quarter of the plate with grains
- quarter of the plate with protein source
-glass of water at the side
Why are plant based proteins so good for us?
Lower fat than animal based
contain more fibre
What mineral is of concern for vegetarians?
Iron
How can you encourage healthy grocery shopping?
- go with a list
- eat food before you go
- start with the outside of the store where the fresh foods are located
- avoid foods with 5 or more ingredients
When reading a food label, what does <5% and >15% mean?
Look for foods with less than 5% of the ‘bad’ stuff - sugar, salt, fat; and >15% of the good things such as fibre,
What is saturated fat?
any fat that is solid at room temperature
What is unsaturated fat?
any fat that is liquid at room temperature
What is a trans fat?
it is a fat which is manufactured by adding hydrogen to vegetable oil.
Name 5 things adults can do for overall nutritional health.
- eat more fruits and veggies
- drink more water
- exercise daily
- limit salt, sugar and caffeine and alcohol
What is dehydration?
When the body ha insufficient water to maintain healthy function. when you lose more water than you replace. The body can no longer carry out its normal functions
At 5% dehydration, what is affected?
Performance - by 30%
What are 4 symptoms of dehydration?
- thirst
- no longer sweating
- dry skin and mouth
- dark, strong smelling urine
- headache
- dizziness
- decrease in BP
Any training technique, mechanical device, nutritional ingredient or pharmacological method that improves performance is called?
an ergogenic aide
What do ergogenic aides do?
- increase capacity and endurance
- decrease recovery time
- help prevent injury
Name 3 different ergogenic aides.
- Caffeine
- protein powder
- energy bars
- sports drinks
- creatine powders/supplements
What is creatine and what does it do?
It is a stimulant that occurs naturally in our body, that helps muscles release energy in the first few seconds of intense exercise.
