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Pathfit 1 > Healthy Eating Habits > Flashcards

Healthy Eating Habits Flashcards

1
Q

“One must eat to live… not to live to eat.”

A

Moliere

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2
Q

Top three leading causes of death in the Philippines in 2022

A
  • Ischaemic Heart Diseases
  • Cerebrovascular diseases
  • Neoplasm
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3
Q

Science of foods and nutrients and other substances they contain, and of their actions within the body

A

Nutrition

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4
Q

What are the actions within the body?

A

Ingestion
Digestion
Absorption
Transport
Metabolism
Excretion

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5
Q

science of how living organisms obtain and use food to support all the processes required for their existence.

A

Nutrition

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6
Q

“Let thy food be thy medicine and thy medicine be thy food.”

A

Hippocrates (460-364 B.C.)

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7
Q

Good nutrition is essential to:

A

Preserve and build muscle.
Maintain healthy bones.
Maximize oxygen transport and use.
Repair existing cells and create new tissue.
Maintain optimal fluid and electrolyte balance.
Provide energy.

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8
Q

What is important in nutrition?

A

Healthy Food Choices
Adequate Fueling
Hydration
Understanding of Supplements

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9
Q

products derived from plants or animals that can be taken into the body to yield energy and nutrients for the maintenance of life and the growth and repair of tissues.

A

Food

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10
Q

the foods and beverages a person eats and drinks.

A

Diet

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11
Q

Why is Nutrition important for Exercise?

A

because it provides a source of energy required to perform the activity.

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12
Q

The food we eat impacts on our?

A

Strength
Training
Performance
Recovery

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13
Q

Enumerate the Nutrition Pyramid

A

Ergogenic Aids
Sport Foods
General Diet

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14
Q

Requires prescription

A

Ergogenic Aids

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15
Q

Convenient sources of macro and micronutrients which help meet general requirements

A

Sport Foods

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16
Q

Balanced Diet, variety of foods meeting fluid, macronutrient and micronutrient needs

A

General Diet

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17
Q

What are macronutrients?

A

Carbohydrates
Proteins
Fats

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18
Q

What is the basic units of Carbohydrates?

A

Sugars

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19
Q

What is the basic units of Proteins?

A

Amino Acids

20
Q

What is the basic units of Fats?

A

Fatty Acids and Glycerol

21
Q

Sweet potato, Bread, Broccoli, Pasta, Lettuce, Berries, Oats, Banana

A

Complex Carbs

22
Q

Donut, Gummy worms, Coca Cola, Cereals, White Bread, Cookies, Fries, Orange Juice, Chocolate

A

Simple Carbs

23
Q

What does Carbohydrates provide?

A

fuel for the central nervous system and energy for woking muscles.

24
Q

What are the Foods High in Protein?

A

Meat, Fish, Cheese, Eggs, Beans, Bread, Hummus, Nuts and Seeds

25
Q

is the main building block of the body.

A

Protein

26
Q

List down some Healthy Fats:

A

Nuts
Olive Oil
Canola Oil
Avocado

27
Q

needed for the growth and energy

A

Fats

28
Q

Why should we never eat very close to exercise routine?

A

Digestion
Shift in Blood Flow

29
Q

Optimal time for the pre-exercise meal is_____ to ______ hours before exercise.

A

2 to 4

30
Q

In practice, the exact timing for pre-exercise meal will probably depend on _________.

A

Constraints

31
Q

If the individuals must train earlier, then they should eat?
a. Smaller meals
b. Bigger meals
c. No meals

A

A.

32
Q

Why smaller meals is required for individuals that will train early?

A

Easier to digest and which will produce the same benefits

33
Q

If individual doesn’t have time for meal when exercising, what should they do?

A

Smaller meal or healthy snacks and drinks

34
Q

What should we eat before exercise?

A

High-carbohydrate
Moderate Protein
Low Fat and Fiber

35
Q

What does moderate protein assist with?

A

lowering the overall GI of the meal as well as help reduce muscle breakdown during exercise

36
Q

What should we avoid eating before exercise?

A

Fruits and Vegetables high in Tannins

37
Q

What is the causes of tannins

A

it binds to proteins in saliva , causes them to aggregate.

38
Q

What to drink during exercise?

A

lasting less than an hour - WATER
lasting more than an hour
* Fruit juice diluted with an equal amt. of water
* Squash diluted one part to four with water
* Sugar dissolved in water (40-80g per liter)
* Commercial sports drink

39
Q

How long doest it take for the body to rehydrate after exercise?

A

30-60 minutes

40
Q

As athletes, for each kg they lose they need how many liters to drink?

A

1.2-1.5 liters

41
Q

Is consuming little sodium in food or drink okay?

A

YEs

42
Q

What is the function of little sodium in food or drink?

A

Promote recovery because it helps the body retain fluid drunk

43
Q

Three aspects of recovery

A

Rehydration
Replenishment of Glycogen
Manufacture of new muscle protein

44
Q

You are what you ____

A

Eat

45
Q

A healthy _____ starts from the ______

A

outside, inside

Pathfit 1 (3 decks)

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