Dr. A Chapter 11 Flashcards
The three core principles essential for reaching and maintaining a healthy weight
Fuel Control
Hunger Control
Waist Control
Two important tools at our disposal to help us cut down the total amount of food we eat
PCMRs
Nine inch plate
Nutrients we need in relatively large quantities are called…
Macronutrients
Nutrients we need in relatively small quantities are called…
micronutrients
Macronutrients that provide 4 kcal/gram
Carbohydrates and proteins
Macronutrients that provide 9 kcal/gram
Fats
Macronutrients that provide 7 kcal/gram
alcohol
In a healthy individual, glucose level peaks about how many minutes after a meal?
30 minutes
One of insulin’s key roles is to determine whether the body takes more of its energy from carbohydrates or from…
fat
Of all the macronutrients, _____ are the the greatest stimulators of insulin.
carbohydrates
Defined as the pancreas not being able to produce the right amount of insulin to control blood sugar
Type 2 Diabetes
Defined as the pancreas’ inability to produce insulin at all
Type 1 Diabetes
Over __ million Americans right now have diabetes and don’t even know it
8
The glycemic index was created in 1981 by..
Dr. David J. A. Jenkins
Glucose has a score of ___ on the glycemic index
100
How many people in the US suffer from hyperinsulinism?
Over 45 million
Low-glycemic carbohydrates are considered to be below __ on the glycemic index.
30
True or False: Fat has little effect on blood sugar and insulin levels.
True
Fat should be less than __% of your daily calories.
25
Less than __% of your daily calories should come from saturated fats.
7
Protein should be __ to __% of your daily calories.
20;25
True or False: Muscle can not be used as a fuel source.
False
The state of being full
Satiety
Likely to cause someone to be thin
Leptogenic
The five principal areas that can help fight hunger are…
Volumetrics Energy Density Sensory-specific satiety Protein enhancement Fiber
How do you find the energy density (ED) of a food?
Divide the number of calories in one serving by the weight of the serving in grams.
If one serving of peanut butter is 190 calories and weighs 32 grams, what is its ED?
5.9
A food is in the “best” category if its ED is less than…
1
A food is in the “good” category if its ED is between…
1 and 2
A food is in the “limit” catergory if its ED is above…
2
The macronutrient that has the highest level of satiety is…
Protein
This type of fiber slows the breakdown of complex carbohydrates, helping reduce blood sugar; May even help lower blood cholesterol
Soluble Fiber
Can’t be absorbed or digested by the body; reduces hunger; cleans digestive system by pulling water into the colon, which stimulates regular bowel movements
Insoluble Fiber
About __% of the time we think we are hungry, it is something else entirely.
30
95 percent of taste satisfaction comes from the first __ bites.
3
One pound is equal to ___ calories.
3500
Ketosis is the same as…
fat burning
What is phase two of your journey to optimal health?
Learning the Habits of Health
The biochemical process by which your body converts food into energy; calories from carbohydrates, proteins, and fats are combined with oxygen to release the energy your body needs to function
Metabolism
