Nutrition

Question 1

What fraction of your plate should contain fruits and vegetables?

Answer 1

1/2

Question 2

What is 3500 calories equal to in weight?

Answer 2

1 pound

Question 3

The RMR, not including any activity factors, of a 150 pound male would approximately be ____

Answer 3

1500 (150 x 10)

Question 4

Substance in food that provides structural or functional components of energy to the body

Answer 4

Nutrient

Question 5

Substances that must be obtained from the diet because the body cannot make it sufficient quantity to meet its needs

Answer 5

Essential nutrient

Question 6

nutrients that provide the body energy

Answer 6

macronutrients

Question 7

regulate bodily functions

Answer 7

micronutrients

Question 8

Immediate energy in the form of glucose. They reserve or store energy in the form of glycogen

Answer 8

Carbohydrates

Question 9

What are the 2 types of carbohydrates

Answer 9

Simple and complex

Question 10

essential energy source for all bodily functions

Answer 10

Monosaccharides

Question 11

Containing two or more monosaccharides attached together

Answer 11

polysaccharides

Question 12

What are the 3 types of polysaccharides

Answer 12

• Glycogen (Digestible)
• Starch (Digestible)
• Fiber (Indigestible)

Question 13

• Storage form of glucose
• Stored in liver and muscles
• small amount in meat sources
• not found in plants

Answer 13

Glycogen

Question 14

• Major digestible source in the diet
• Storage form of carbs in plants

Answer 14

Starch

Question 15

What are examples of starches

Answer 15

• Wheat
• Rice
• Barley
• Corn
• Rye Potatoes
• Yams

Question 16

What are 2 types of fiber?

Answer 16

Soluble and Insoluble

Question 17

Benefits of consuming fiber

Answer 17

• Reduces obesity
• May reduce cholesterol
• May control blood sugar
  -Keeps you fuller longer

Question 18

What is a low Glycemic Index (GI)

Answer 18

55 or Lower

Question 19

What is an intermediate glycemic index (GI)

Answer 19

55-70

Question 20

What is a high glycemic index (GI)

Answer 20

more than 70

Question 21

the body being less able to use glucose for fuel

Answer 21

Insulin Resistance

Question 22

large molecules made up of individual amino acids linked together by a peptide bond, similar to pearls on a necklace

Answer 22

Protein

Question 23

What is the function of protein?

Answer 23

• building and repairing tissue
• synthesizing hormones and other enzymes
• functioning as an energy source for the body in the event of insufficient carbohydrate levels

Question 24

What are the 2 types of amino acids

Answer 24

Essential and non-essential

Question 25

Cannot be synthesized by the body and must be obtained by food or supplements

Answer 25

Essential amino acids

Question 26

synthesize by the body in sufficient amounts

Answer 26

non-essential amino acids

Question 27

Contain all 9 essential amino acids

Answer 27

Complete proteins -fish

Question 28

lack all of the essential amino acids

Answer 28

Incomplete protein

Question 29

Special populations that need more protein

Answer 29

- Children - Pregnant woman - breast feeding mothers - Athletes - recovery trauma individuals

Question 30

True or False. Any amino acid intake that is not used for protein synthesis will go toward protein storage

Answer 30

False

Question 31

What percentage of our diet should consist of fat

Answer 31

25-30%

Question 32

2 types of fats

Answer 32

Saturated and unsaturated

Question 33

Less than 10% of intake

Answer 33

Saturated fats

Question 34

lack hydrogen atoms

Answer 34

unsaturated fats

Question 35

2 types of unsaturated fats

Answer 35

Monounsaturated and polyunsaturated fats

Question 36

Decrease LDLS -Olive oil and canola oil

Answer 36

Monounsaturated Fats

Question 37

-Omega 6 - Omega 3 - Sunflower oil and cornflower oil

Answer 37

Polyunsaturated fats

Question 38

Saturated fats should make up no more than __ % of our daily diet

Answer 38

10

Question 39

True or False. Thirst is the best indicator of hydration levels.

Answer 39

False. Urine color is the best indicator of hydration levels

Question 40

Consuming amino acids within first _ hours of exercise may be beneficial

Answer 40

2

Question 41

Our bodies are made up of ____ % water

Answer 41

50-60