Healthy Eating Flashcards
Why do we need to eat? /5
provide the body with nutrients
to allow the body to function properly
for energy
tissue growth and repair
regulating metabolic functions that continuously take place within the body
What’s a calorie? /2
an energy producing unit of food
age, sex, body size, body composition, climate, physical condition (pregnancy, illness, fitness level etc.) and the body’s metabolism all influence the amount of calories that a person uses and requires to meet daily function requirements.
What are the 6 essential nutrients? /6
water
vitamins
minerals
protein
fat
carbohydrate
What is water? /6
micronutrient
provides no calories or energy
60% of our body weight
70% muscle weight
80% blood
most important and overlooked essential nutrient
What are the functions of water? /4
transport nutrients to the various body systems
necessary component of energy production
body temperature control, sweat
elimination of waste products via urine
When should water be consumed? /4
8 glasses a day
active: 2500-3000 ml a day
600-1200 ml per hour of exercise
500 ml per kg of body weight lost during exercise
What are vitamins? /8
provide no calories or energy
organic substances found in food and supplements
CAN NOT be produced in the body
must be provided by food consumption
assist to the energy and regulation of metabolism
inadequate intakes will result in body malfunctions
13 vitamins identified, own specific function and co-operation with other vitamins
required in minute quantities
What are water soluble vitamins? /5
Vitamins C and B
complex
not stored in the body
must be replenished each day
eliminated through the excretion of urine
What are fat soluble vitamins? /4
Vitamins A, D, E, K
stored in fat cells
do not need to be replenished each day
excessive intakes can result in vitamin toxicity; nausea and diarrhea
What are minerals? /6
provide no calories or energy
inorganic compounds
necessary for repairing body tissues (with protein)
achieved with a well-balanced eating plan
eating a variety of foods from the 4 food groups
avoid calorie restrictive diets
What is iron deficiency? /5
anemia
chronic tiredness, irritability, headache, difficulty concentrating
commonly seen in women due to menstruation, pregnancy, lactation, pregnancy
restored through animal meat and vitamin C
vegetarians are easy victims
What is a calcium deficiency? /3
osteoporosis
caused by the aging process
women suffer more due to menopause, lack of estrogen
How can you prevent calcium deficiency? /6
consume lots of dairy products
1300mg/ day
weight-bearing activities to strengthen bones
avoid excessive weight loss or extreme thinness
intake vitamin D
avoid high caffeine consumption
What is protein? /7
macronutrient
1 gram = 4 calories
found in muscles, organs, blood cells, skin, hair, teeth, and bones
requirement for the growth of new cells and repair of old cells
0.8 g for every kg of metabolically active body weight
increase consumption of athletes: 1.2-2 g/kg
quality is important; high protein intake may result in high fat as well
What are amino acids? /3
energy provided by protein
provided via food consumption
meat or combination of vegetables and grain, grain and nut, or grain and dairy at every meal
What are protein supplements? /5
commonly used by endurance athletes and heavy weight trainers
repair excessive wear and tear of muscle and other tissues
protein can NOT build muscle tissue alone
excessive protein can harm the kidneys
used only when consuming adequate amounts of protein is not possible
What are fats? /7
necessary for growth and maintenance of skin cells
only source of linoleic (omega 3 and 6)
insulation and protection of vital organs
absorption and transportation of fat soluble vitamins
converted into fatty acids
used for energy as long as glucose is available
essential to the body’s functions
What if the fat content of a body is too high? /5
CHD
obesity
diabetes
high blood pressure
high cholesterol
What are the 3 types of fat? /3
saturated
unsaturated
trans fat
What is saturated fat? /6
bad listed/ bad fat
solid at room temperature
block the passage of blood in arteries
found in animal products and tropical oils
results in bad cholesterol LDL and CHD
only 10% of diet
What is unsaturated fat? /2(7)
provides the 3 essential fatty acids: linoleic, linolenic, arachidonic
deficiency can cause skin disorders (acne, eczema), heart disease, gallstones, and a low level of prostaglandins
What is polyunsaturated fats? /4
unsaturated fat
liquid at room temperature
vegetable oils, nuts and fish
found in lower LDL and HDL cholesterol levels in the blood
What is monounsaturated fat? /7
unsaturated fat
recommended by nutritionists
found in lower LDL
maintain HDL levels
reduce blood pressure and sugar levels
lower rates of heart disease and high cholesterol
olive oil, canola oil, avocados
What is trans fat? /6
hydrogenated fat
adding hydrogen atoms to unsaturated fats to make it saturated
margarine, packaged foods, crackers, baked foods, chips
helps food taste better and last longer
equally and more damaging than saturated fats
increase the production of free radicals; weaken the immune system and increase risk of heart disease
What are carbohydrates? /3
readily available source of energy
converted into glucose
promotes high glycogen storage–beneficial to exercise
What is glucose? /3
taken to the liver
stored as glycogen
regulate blood sugar levels
What are the 3 types of carbohydrates? /3
simple sugars
complex carbohydrates
dietary fiber
What are simple sugars? /8
straight sugar
glucose fructose
galactose
candies, sugar drinks, chocolate
provide empty calories with very little nutritional value
released in the bloodstream = sugar rush
stimulates the pancreas to create insulin
cause obesity, cancer, diabetes, cavities, etc
What are complex sugars? /6
whole grain bread, cereals, grain, rice, fruits, vegetables
high in dietary fiber
provide nutrients
longer to digest
released GRADUALLY into the bloodstream
will be stored as fat
What are dietary fibers? /7
contains high fiber
filling NOT fattening
natural obstacle to overeating
reduce the risks of cancer, diabetes, gallstones, heart disease, obesity, high cholesterol
found in fruits
prevents weight loss
temporarily bloated due to the absorption of water during digestion
What is the recommended intake of protein, fats, and carbohydrates? /3
protein: 20-45% of total calories
fats: 15-35% of total calories
carbohydrates: 45-65% of total calories
What is the format of the healthy eating plate? /4
50% fruit and vegetables
25% protein
25% grain (whole grain)
water is first drink of choice
