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Health Education 110 > Module 4 Powerpoints > Flashcards

Module 4 Powerpoints Flashcards

1
Q

In your lifetime, how many years will you spend just eating?

A

6 YEARSSS OMGOMGOMGOMG

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2
Q

Age group that has most amount of males considered obese?

A

55-64

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3
Q

Macronutrients “energy supply” ….

A

protein, fat, and carbohydrates

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4
Q

Digestion allows us to..

A

obtain nutrients from our food.

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5
Q

Most nutrient intake happens inside the body in..

A

the small intestine

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6
Q

Calories

A

the measure of the amount of energy that can be derived from your food

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7
Q

Energy in food is expressed as

A

kilocalories (1kilocalorie = 1000calories)

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8
Q

How many calories does a person per day need to meet his or her basic functional energy needs?

A

200 calories

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9
Q

6 essential nutrients

A

water, protein, carbs, fats, vitamins, minerals

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10
Q

Of the 6 essential nutrients, which ones are micronutrients?

A

vitamins and minerals

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11
Q

Define Micronutrients

A

nutrients that our bodies need in very small amounts

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12
Q

Macronutrients

A

nutrients that are required by the human body in the gretest amounts

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13
Q

the amount of macronutrients you need depends on

A
  • daily energy expenditure
  • sex, age, body frame size, weight,
  • % of body fat and basal metabolic rate
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14
Q

basal metabolic rate

A

number of calories needed to sustain your body at rest

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15
Q

Proteins

A
  • form important parts of muscles, bone, blood, enzymes, some hormones and cell membranes
  • repair tissue
  • regulate water and acid base balance
  • supply energy
  • help in growth
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16
Q

Major sources of proteins

A

meat, fish, poultry, eggs, milk products, legumes, nuts

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17
Q

How many calories per gram in protein?

A

4

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18
Q

Carbohydrates

A
  • supply energy to cells in brain, nervous system, and blood

- supply energy to muscles during exercise

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19
Q

sources of carbohydrates

A
  • grains, fruits, vegetables, milk
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20
Q

how many calories per gram in carbohydrates?

A

4

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21
Q

Fats

A

supply energy

  • insulate
  • support and cushion organs
  • provide medium for absorption of fat soluble vitamins
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22
Q

sources of fats

A

animal foods, grains, nuts, seeds fish, vegetables

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23
Q

how many calories per fram in fats

A

9

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24
Q

vitamins

A

promote (initiate or speed up) specific chemical reactions within cells

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25
Q

vitamin sources

A

fruits, vegetables, and grains, also found in meats, and dairy products

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26
Q

minerals

A

help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy

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27
Q

mineral sources

A

found in most food groups

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28
Q

water

A

makes up approx 60% of body weight

  • provides medium for chemical reactions
  • transports chemicals
  • regulates temperatures
  • removes waste products
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29
Q

body weight and body composition measurement resources

A

height weight charts

  • body mass index (BMI)
  • body composition analysis
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30
Q

Energy balance

A

attempting to match our energy demands with appropriate amounts of energy derived from the macronutrients/calories

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31
Q

when energy in equals energy out…

A

you maintain your current weight

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32
Q

energy out: how much % does physical activity take?

A

20-30%

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33
Q

energy out: how much % does food digestion take?

A

10%

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34
Q

energy out: how much % does resting metabolism take?

A

65-70%

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35
Q

Factors that contribute to a weight problem include…

A

genetic, physiological, lifestyle, and psychosocial factors

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36
Q

the average canadian adult consumes between

A

2300 to 3000 calories a day

37
Q

40-65% of calorie intake should be..

A

carbohydrates

38
Q

20-35% of calorie intake should be…

A

from fat

39
Q

10-35% of calorie intake should be

A

protein

40
Q

true or false: children’s fat intake is slightly higher

A

true

41
Q

EER

A

estimated energy requirement

42
Q

sedentary level energy expenditure

A

F1900kcals calories

M 2500kcals calories

43
Q

low level of activity energy expenditure

A

F 2100 calories

M 2700 calories

44
Q

active levels energy expenditure

A

F 2350 calories

M 3000 calories

45
Q

Average canadian calorie intake (2300 - 3000)

A

52% of carbohydrates
36% from fat
12% protein

46
Q

How much water do you lose a day?

A

2-2.5 liters

47
Q

reccomended intake for water is 2.7 to 3.7 liters a day or…

A

8-12 cups

48
Q

Proteins are made up of..

A

amino acids

49
Q

amino acids

A
  • found in animal tissue

- chains of molecules

50
Q

essential amino acids

A

amino acids the body cannot make adequantly and are only obtained through foods

51
Q

Complete proteins

A

give us amino acids

- (meat/fish/poultry/dairy)

52
Q

true or false: all amino acids present in our food become synthesized

A

false

53
Q

the quality of protein depends on…

A

the presence of amino acids in digestible form

- body requirements (2scoops)

54
Q

incomplete proteins

A

low levels of one or two amino acids

- complementary protein - combining incomplete proteins to ensure that the body gets sufficient amounts

55
Q

during pregnancy, how much protein should one take above their own requirements?

A

25 grams

56
Q

reccomended amount of protein

A

0.8 grams per kilo

57
Q

chemical classifications of carbohydrates

A

monosaccharide
disaccharides
polysaccharides

58
Q

monosacharides

A
  • glucose/fructose/galactose

- one simple sugar unit

59
Q

disaccharides

A
  • sucrose, lactose, maltose, table sugar
  • 2 sugar units
  • must be broken down into simple sugars before body can use
60
Q

polysaccharides

A

starch /glycogen

- more than 10 units of sugar and must be broken down to be used

61
Q

2 categories of carbohydrates

A

simple carbohydrates

complex carbohydrates

62
Q

simple carbohydrates

A
  • natural sugars (lactose in milk)

- added sugars (candy/pop)

63
Q

complex carbohydrates

A
  • dietary staches
64
Q

our bodies store starch in muscles and liver in the form of

A

glycogen (polysaccharide)

- broken down into glucose when body needs energy

65
Q

Glycemic Index (GI)

A

how much a carbohydrate - containing food is likely to raise your blood sugar
- high, medium, or low glycemic values

66
Q

low glycemic index foods help prevent..

A

type 2 diabetes

- control blood cholesterol levels

67
Q

high glycemic index foods are found in the grain products food group

A

found in the grain products food group

68
Q

dietary fibre

A

non digestable form of carbohydrates occurring naturally in plant foods, such as leaves, stems, skins, seeds, and hulls

69
Q

functional fibre

A

isolated, non digestible carbohydrates that may be added to foods and that provide beneficial effects in humans

70
Q

total fibre

A

sum of both

71
Q

soluble fibre

A

absorbs water, swells, forms gel, and trap nutrients such as glucose

72
Q

soluble fibres make you feel full because…

A

they get digested very slowly in the small intestine

73
Q

insoluble fibre

A

cellulose, lignin, hemicelluloses

- clings to water and prevents constipation

74
Q

men reccomended grams of fibre

A

38

75
Q

women recommended grams of fibre

A

25

76
Q

sudden increases in fibre can cause

A

bloating and gas

77
Q

unsaturated fats

A

come from plants and vegetable oils

- liquid at room temp.

78
Q

3 kinds of unsaturated fats

A

monounsaturated
polyunsaturated
trans fatty acids

79
Q

monounsaturated fats

A

improves blood cholesterol levels

- ex) peanuts and olive oils

80
Q

polyunsaturated fats

A

help prevent blood clots and lower triglycerides (ex. cold water fish, flaxseed, walnuts)

81
Q

trans fatty acids

A

hydrogenated unsaturated fatty acids

  • 2x as damaging as saturated fats
  • increase ldl levels and decrease hdl levels
82
Q

saturated fats

A
  • from animal fats
  • solid at room temp
  • ex: butter
83
Q

cholesterol

A

form of fat manufactured by our bodies that circulate in our blood

84
Q

cholesterol is made in..

A

the liver

85
Q

cholesterol is made up of

A

high density lipoproteins (HDLs)
low density lipoproteins (LDLs)
very low density lipoproteins (VLDLs)

86
Q

HDLs

A

high density lipoproteins

- good cholesterol

87
Q

LDLs

A

bad cholesterol

88
Q

Muscle Dysmorphia

A

experienced by athletes who think they’re small but are actually muscular

89
Q

Body image continuum

A 
body ownership
body acceptance
body preoccupied
distorted body image
body hate

Health Education 110 (4 decks)

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