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117 - Health Promotion > Class 3 - Nutrition & Exercise > Flashcards

Class 3 - Nutrition & Exercise Flashcards

1
Q

things that affect nutrition

A
  • finances
  • social environments
  • culture
  • health status
  • developmental stage
  • drugs/alcohol
  • misinformation/fads
  • psychological factors
  • availability of food/prices
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2
Q

why do we need water?

A

-water in blood carries oxygen and nutrients to ells and waste to lungs, skin (sweat) and kidneys (urine)

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3
Q

what are nutrients

A
  • chemical substances in food that must be ingested, digested and absorbed to nourish the body
  • include carbohydrates, fats, proteins, minerals and vitamins
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4
Q

what are carbohydrates?*****

A

the primary source of energy/fuel for body

  • includes vitamins and minerals, such as vitamin c and folic acid
  • an important source of fibre
  • provide calories, used to provide energy or stored as fat/glycogen
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5
Q

what are simple carbohydrates?

A

(white bread, fruit juice)

  • release glucose into blood fast so pancreas stressed to increase insulin
  • leave you hungry sooner
  • increase risk of cardiovascular disease, diabetes, and obesity
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6
Q

what are complex carbohydrates?

A

(carbs with fibre, such as veggies and grains)

  • provide fibre
  • release glucose slowly into blood
  • help sustain full feeling
  • better overall health
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7
Q

protein

A

required for growth and new tissue formation

  • make antibodies
  • form blood clot, heal wounds
  • transport 02 and nutrients in the blood
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8
Q

what do we need to know about amino acids?

A

9 essential amino acids that we have to consume and cannot make

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9
Q

what are complete protein amino acids?

A

animal proteins contain all essential amino acids

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10
Q

what are incomplete protein amino acids?

A
  • vegetable proteins do not have all essential amino acids

- must choose a variety of foods

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11
Q

why is it not good to get too much protein?

A
  • our bodies cannot store protein

- we eat 2x more protein then we need which is a strain on kidneys and can lead to bone loss and heart disease

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12
Q

what are fats?

A
  • body fat needed to support and cushion vital organs
  • fat under skin provides insulation
  • fat in muscles is a source of heat and energy
  • transport fat and soluble vitamins
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13
Q

monounsaturated fats

A
  • liquid at room temp. and turn cloudy in the fridge
  • plant oils (peanut and olive oil), avocados, nuts (almonds, hazelnuts, and pecans), and seeds (pumpkin and sesame)
  • decrease risk of heart disease
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14
Q

polyunsaturated fats

A
  • liquid at room temp as well as in the fridge
  • sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish.
  • includes omega 3 fats
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15
Q

saturated fats

A
  • limit these fats
  • usually solid at room temp
  • the primary sources are animal products (red meat and whole milk dairy products), topical vegetable oils (coconut and palm oil)
  • Raises LDL or “bad” cholesterol that increases your risk of coronary heart disease.
  • our bodies can produce all the saturated fat that we need when we consume enough of the good fats.
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16
Q

trans fats

A
  • limit these fats
  • created by heating liquid vegetable oils in the presence of hydrogen gas making them more stable and less likely to spoil
  • primary sources are vegetable shortenings, some margarines, many processed foods.
  • raises LDL or “bad” cholesterol that increases your risk of coronary heart disease, as well as lowering HDL, or good cholesterol.
17
Q

what do vitamins and minerals do to the body?

A

build body tissues, regulate body processes, provide resistance to infections, process other nutrients, form blood cells, hormones and nervous system chemicals

18
Q

how much exercise do adults need per week?

A

150 minutes per week

19
Q

what are the benefits of exercise?

A
  • improves sleep habits
  • increase bone density
  • decrease emotional disorders
  • increase visor and energy
  • increase immunity
  • increase resistance to toxins
  • decreases risk for colon cancer
  • decreases constipation
  • increases circulation (heart/blood)
  • increases lung capacity
  • increases self confidence and self concept
  • increases wound healing
  • decreases BP and HR
  • decreases obesity
  • risk CVA (stroke)
20
Q

what is fitness?

A

flexibility, strength, muscle&cardiovascular endurance

21
Q

flexibility

A

full range of motion of joints

22
Q

strength

A

ability of muscles to work against resistance

23
Q

muscle and cardiovascular endurance

A

the power of muscles and the heart to keep working for long periods

24
Q

underweight body mass index

A

less than 18.5

25
Q

normal weight body mass index

A

18.5-24.9

26
Q

overweight body mass index

A

between 25-29.9

27
Q

obese body mass index

A

30 and over

28
Q

why do we need sleep?

A 
increased memory/ ability to learn
increased initiative and productivity
increased alertness and coordination 
increased judgement and reaction time
increased immunity
decreased depression and irritability 
growth hormone secreted 
growth and regeneration of body cells
29
Q

how much sleep do babies need?

A

16-18 hours

30
Q

how much sleep do children need?

A

10-12 hours

31
Q

how much sleep do teens and adults need?

A

8-10 hours

32
Q

how much sleep do elders need?

A

6 hours

33
Q

how much of the adult body weight is water?

A

40-60%

34
Q

how much water does our body excrete per day?

A

2.5-3L

35
Q

how many glasses of water should we drink per day?

A

8-10 cups per day

117 - Health Promotion (13 decks)

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