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Health > Nutrition > Flashcards

Nutrition Flashcards

1
Q

How do you eat to the glory of God?

A
  1. Eat with a thankful heart
  2. Having a proper attitude towards food
  3. Seeing food as fuel not pleasure
  4. Not an idol or an enemy
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2
Q

What is Nutrition?

A

study of the intake and function of food

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3
Q

What are Nutrients?

A

substance the body needs from food for optimal function

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4
Q

What are Calories?

A

a unit of energy from food

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5
Q

What is your Metabolism?

A
  • sum of all chemical reactions in the body
  • declines with age
  • 65 to 70% of calories burned in total
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6
Q

What does BMR stand for?

A

Basal Metabolic Rate

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7
Q

What is your BMR?

A

the speed that energy is used for functions

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8
Q

What is a Balanced Diet?

A

the proper quantity and quality of calories and nutrients

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9
Q

What is Malnutrition?

A

lack of quantity and quality food

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10
Q

What are the signs of Malnutrition?

A
  • low energy levels
  • underweight or stunted growth (in children)
  • weak immune system
  • hair loss
  • bloated stomachs
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11
Q

What does RDI stand for?

A

Recommended Dietary Intake

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12
Q

What did the 1990 Nutrition and Labeling Education Act do?

A

told people what the recommended intake of nutrients and calories are in any sold good

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13
Q

The FDA approves and regulates many things including…

A

food labels

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14
Q

The FDA doesn’t approve…

A

food products

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15
Q

What are the 3 essential nutrients?

A
  1. Water
  2. Vitamins
  3. Minerals
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16
Q

What does the FDA stand for?

A

Food and Drug Administration

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17
Q

___ of your body weight is water.

A

60%

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18
Q

Functions of Water

A
  • body temperature regulation
  • transports nutrients
  • food digestion
  • organs/joints function/protection
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19
Q

How much Water do you need?

A

125 oz Men, 91 oz Women

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20
Q

What are Vitamins?

A

Chemicals from living things

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21
Q

What is a Vitamin Deficiency?

A
  • when you have too little (most common)
  • the majority of Americans have a deficiency
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22
Q

Too much Vitamin intake can cause side effects ranging from mild things to…

A

Death

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23
Q

What are Minerals?

A

Chemicals from non living things

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24
Q

How many Macrominerals do you need per day?

A

100 mg
ex. calcium, chloride, sodium

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25
Q

What are the 3 big Macronutrients?

A
  1. Proteins
  2. Carbohydrates
  3. Fats
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26
Q

Facts about the 3 big Macronutrients

A
  • 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)
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27
Q

Facts about Protein

A
  • 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
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28
Q

What is the most abundant source of Protein?

A

animal meat

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29
Q

Where else is Protein found?

A
  • dairy/animal byproducts
  • legumes (many kinds of beans, lentils, peas)
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30
Q

How much Protein should you have?

A

everyone - at least 0.36g per lb of body weight
for muscle growth - 0.5-0.8g per lb

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31
Q

What are Carbohydrates?

A
  • 4 calories per gram
  • body’s preferred/quickest source of energy
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32
Q

What are the 2 kinds of Carbohydrates?

A
  1. Complex
    - digest slower
  2. Simple
    - digest faster
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33
Q

What are Fats?

A
  • 9 calories per gram
34
Q

What are the functions of Fats?

A
  • acts as an insulator/protection
  • transports nutrients
  • helps hormone production
35
Q

What Fats should be avoided?

A
  • Trans Fats (banned in the U.S in 2018)
    a. found in oils, popcorn, fried fast food
36
Q

What Fats should be limited?

A
  • Saturated Fats (not banned)
    a. butters, oils, cheeses, fried fast food, red meats
37
Q

What are Unsaturated Fats?

A
  • healthy within reason
  • liquid at room temperature; primarily from plants
38
Q

What benefits are there to Fats?

A

can improve blood cholesterol levels/ease inflammation

39
Q

What are some sources of Fat?

A

fish, nuts, avocados

40
Q

Won’t fats.. make you fat?

A

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

41
Q

What is the first food group?

A

Meat

42
Q

What is the second food group?

A

Dairy

43
Q

What is the third food group?

A

Fruit

44
Q

What is the fourth food group?

A

Vegetables

45
Q

What is the fifth food group?

A

Breads/Grains

46
Q

What is the sixth food group?

A

Sweets/Fats/Oils

47
Q

What is the first food groups primary macro source?

A

Protein

48
Q

What is the second food groups primary macro source?

A

Fat (but also carbs/protein)

49
Q

What is the third food groups primary macro source?

A

Carbs

50
Q

What is the fourth food groups primary macro source?

A

Carbs

51
Q

What is the fifth food groups primary macro source?

A

Carbs

52
Q

What is the sixth food groups primary macro source?

A

Refined Carbs/Saturated Fats

53
Q

What does the first food group supply?

A

Phosphorous

54
Q

What does the third food group supply?

A

Vitamin A/C

55
Q

What does the second food group supply?

A

Vitamin A/D

56
Q

What does the fourth food group supply?

A

Fiber

57
Q

What does the fifth food group supply?

A

Vitamin B

58
Q

What is the first food groups daily recommended servings?

A

2-4

59
Q

What is the second food groups daily recommended servings?

A

Adults: 2
Pre-Adults: 3

60
Q

What is the third food groups daily recommended servings?

A

2-4

61
Q

What is the fourth food groups daily recommended servings?

A

3-5

62
Q

What is the fifth food groups daily recommended servings?

A

6-10 (3+ from whole grain)

63
Q

What is the sixth food groups daily recommended servings?

A

0-1

64
Q

What are Empty Calories?

A
  • high calorie foods with little nutritional value
  • typically high in sugar
  • not satisfying
  • the more you have the more you want
65
Q

Things to avoid a lot of

A
  • 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
66
Q

Vitamin A Benefits

A
  • Vision
  • Growth
  • Reproduction
  • Immunity
67
Q

Vitamin C Benefits

A
  • Cardiovascular disease prevention
  • Supports immune system
  • Blood pressure regulation
  • Can prevent vision issues
68
Q

Vitamin D Benefits

A
  • Bone and Immune health
  • Muscle and Brain function
69
Q

Vitamin E Benefits

A
  • Cellular and Immune health
  • Blood clot prevention
  • Prevent inflammation
70
Q

Sources of Vitamin A

A

spinach, carrots, sweet potatoes

71
Q

Sources of Vitamin C

A

peppers, orange juice, broccoli

72
Q

Sources of Vitamin D

A

sunlight, salmon, eggs

73
Q

Sources of Vitamin E

A

sunflower seeds, almonds, spinach

74
Q

What is Crash Diet?

A
  • drastic measures for fast results
  • can be effective in short-term, rarely effective in the long-term
75
Q

Why do Crash Diets fail?

A

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”

76
Q

What are Servings/Calories?

A

total calories in a container = calories x servings

77
Q

What are Servings/Other Nutrients?

A

Its… the same thing. Nutrient x amount of servings

78
Q

How much is a Serving?

A

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

79
Q

What is Daily Value?

A

amount of nutrients in one serving
- 5% or less: low source (not good/significant)
- 20% or higher: high source (good/significant)

80
Q

What is Nutrient Density?

A

how effectively nutrients is attained

81
Q

What are Food Label Words?

A

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

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