Nutrition Flashcards
How do you eat to the glory of God?
- Eat with a thankful heart
- Having a proper attitude towards food
- Seeing food as fuel not pleasure
- Not an idol or an enemy
What is Nutrition?
study of the intake and function of food
What are Nutrients?
substance the body needs from food for optimal function
What are Calories?
a unit of energy from food
What is your Metabolism?
- sum of all chemical reactions in the body
- declines with age
- 65 to 70% of calories burned in total
What does BMR stand for?
Basal Metabolic Rate
What is your BMR?
the speed that energy is used for functions
What is a Balanced Diet?
the proper quantity and quality of calories and nutrients
What is Malnutrition?
lack of quantity and quality food
What are the signs of Malnutrition?
- low energy levels
- underweight or stunted growth (in children)
- weak immune system
- hair loss
- bloated stomachs
What does RDI stand for?
Recommended Dietary Intake
What did the 1990 Nutrition and Labeling Education Act do?
told people what the recommended intake of nutrients and calories are in any sold good
The FDA approves and regulates many things including…
food labels
The FDA doesn’t approve…
food products
What are the 3 essential nutrients?
- Water
- Vitamins
- Minerals
What does the FDA stand for?
Food and Drug Administration
___ of your body weight is water.
60%
Functions of Water
- body temperature regulation
- transports nutrients
- food digestion
- organs/joints function/protection
How much Water do you need?
125 oz Men, 91 oz Women
What are Vitamins?
Chemicals from living things
What is a Vitamin Deficiency?
- when you have too little (most common)
- the majority of Americans have a deficiency
Too much Vitamin intake can cause side effects ranging from mild things to…
Death
What are Minerals?
Chemicals from non living things
How many Macrominerals do you need per day?
100 mg
ex. calcium, chloride, sodium
What are the 3 big Macronutrients?
- Proteins
- Carbohydrates
- Fats
Facts about the 3 big Macronutrients
- they are sources/types of energy/food
- each should be included as part of a balanced diet
(40-60 % carbs, 15-35% protein, 10-30% fat)
Facts about Protein
- 4 calories per gram
- essential for growth and tissue repair
- made up of amino acids
- only source of nitrogen
- most filling
- longest lasting/takes more energy to break down
What is the most abundant source of Protein?
animal meat
Where else is Protein found?
- dairy/animal byproducts
- legumes (many kinds of beans, lentils, peas)
How much Protein should you have?
everyone - at least 0.36g per lb of body weight
for muscle growth - 0.5-0.8g per lb
What are Carbohydrates?
- 4 calories per gram
- body’s preferred/quickest source of energy
What are the 2 kinds of Carbohydrates?
- Complex
- digest slower - Simple
- digest faster
What are Fats?
- 9 calories per gram
What are the functions of Fats?
- acts as an insulator/protection
- transports nutrients
- helps hormone production
What Fats should be avoided?
- Trans Fats (banned in the U.S in 2018)
a. found in oils, popcorn, fried fast food
What Fats should be limited?
- Saturated Fats (not banned)
a. butters, oils, cheeses, fried fast food, red meats
What are Unsaturated Fats?
- healthy within reason
- liquid at room temperature; primarily from plants
What benefits are there to Fats?
can improve blood cholesterol levels/ease inflammation
What are some sources of Fat?
fish, nuts, avocados
Won’t fats.. make you fat?
Body fat is lost in a caloric deficit over time
A calorie deficit yields fat loss and a caloric surplus yields fat gain
So, yes, too much fat will make you fat, but so will too much proteins and carbs
What is the first food group?
Meat
What is the second food group?
Dairy
What is the third food group?
Fruit
What is the fourth food group?
Vegetables
What is the fifth food group?
Breads/Grains
What is the sixth food group?
Sweets/Fats/Oils
What is the first food groups primary macro source?
Protein
What is the second food groups primary macro source?
Fat (but also carbs/protein)
What is the third food groups primary macro source?
Carbs
What is the fourth food groups primary macro source?
Carbs
What is the fifth food groups primary macro source?
Carbs
What is the sixth food groups primary macro source?
Refined Carbs/Saturated Fats
What does the first food group supply?
Phosphorous
What does the third food group supply?
Vitamin A/C
What does the second food group supply?
Vitamin A/D
What does the fourth food group supply?
Fiber
What does the fifth food group supply?
Vitamin B
What is the first food groups daily recommended servings?
2-4
What is the second food groups daily recommended servings?
Adults: 2
Pre-Adults: 3
What is the third food groups daily recommended servings?
2-4
What is the fourth food groups daily recommended servings?
3-5
What is the fifth food groups daily recommended servings?
6-10 (3+ from whole grain)
What is the sixth food groups daily recommended servings?
0-1
What are Empty Calories?
- high calorie foods with little nutritional value
- typically high in sugar
- not satisfying
- the more you have the more you want
Things to avoid a lot of
- sugar
*average American consumes 100+ lbs of sugar per year - sodium
- saturated fat
- processed/greasy foods
*high amounts of these can lead to fat gain, low energy, and high cholesterol/heart disease
Vitamin A Benefits
- Vision
- Growth
- Reproduction
- Immunity
Vitamin C Benefits
- Cardiovascular disease prevention
- Supports immune system
- Blood pressure regulation
- Can prevent vision issues
Vitamin D Benefits
- Bone and Immune health
- Muscle and Brain function
Vitamin E Benefits
- Cellular and Immune health
- Blood clot prevention
- Prevent inflammation
Sources of Vitamin A
spinach, carrots, sweet potatoes
Sources of Vitamin C
peppers, orange juice, broccoli
Sources of Vitamin D
sunlight, salmon, eggs
Sources of Vitamin E
sunflower seeds, almonds, spinach
What is Crash Diet?
- drastic measures for fast results
- can be effective in short-term, rarely effective in the long-term
Why do Crash Diets fail?
1.drastic changes are difficult to sustain long-term
2. do it to reach a “finish-line” for their physique
*the SLOWER person loses weight, the MORE likely they are to keep that weight off
*find a flow state where you can eat “healthy”
What are Servings/Calories?
total calories in a container = calories x servings
What are Servings/Other Nutrients?
Its… the same thing. Nutrient x amount of servings
How much is a Serving?
For food:
- generally, one serving is about the size of: a small fist
- cheese: 3-4 dice
- smaller spread/condiments: size of a ping-pong ball
What is Daily Value?
amount of nutrients in one serving
- 5% or less: low source (not good/significant)
- 20% or higher: high source (good/significant)
What is Nutrient Density?
how effectively nutrients is attained
What are Food Label Words?
Fortified: adding nutrients that do not normally occur
Enriched: nutrients that are already present but are boosted
Organic: has no synthetic fertilizers or pesticides and approved
