nutrition and healthy eating Flashcards
what right food do we need to live?
Macro Nutrients, Micro Nutrients, Antioxidants, Fiber & Probiotics, and water
what are macro nutrients?
Fats, Proteins, and Carbohydrates. They all provide energy for the body.
what are Micro Nutrients
Vitamins, Minerals. they are for efficiency, and act like enzymes
what are antioxidents?
Protect against free radical damage, aging.
why are macro nutrients important (fats, proteins, and carbohydrates)?
Necessary for all body functions.
We need all three for our body to work properly
why are vitamins and minerals important?
Necessary for efficient vital body function – act like enzymes
how much macro nutrients are in fats
9 calories/ grams
how much macro nutrients are in proteins and carbohydrates?
4 calories/ grams
what are considered good fats?
Essential Fatty Acids: Omega 6 & Omega 3
what does LCPUFA stand for?
long chain polyunsaturated fatty acids
what does LCPUFA make?
it makes make cell membranes and Various Hormones
what does fiber help in?
Helps decrease cholesterol & Toxins
why is fiber intake vital?
fiber intake is vital for proper body function.
what are the 2 types of fiber?
Soluble and InSoluble
what is soluble?
dissolves in water, helps move things along quicker.
what is InSoluble?
adds bulk, gathers waste along the way, cleans/scrapes walls of colon.
daily recommendations of fiber for youth 9-13 yrs old?
31g
daily recommendations of fiber for teenagers 14-18 yrs old?
38g
how to know if you need more fiber?
- Painful Poop - Constipation
- If poop doesn’t float
- If you strain too much to get it out
- If it takes forever to come out
what are good sources of fiber?
cellulose - corn, blueberries, apple
what are pre and probiotics?
Help build and maintain a healthy gut ecosystem called a Microbiome
things that affect your gut biome?
What you eat - Junk & processed foods
Sleep patterns - not enough
Air you Breathe - toxins/pollution
Antibiotics - kills bacteria good & bad.
if you have an extra 1 pound of fat you have over 4000 calories of energy stored…Then why does the body say it needs more?
the excess energy will eventually be stored as fat.
Why do we eat?
- Body requires energy
- . Because we are hungry
