Nutrition and weight management 101

Question 1

List the six (6) classes of nutrients

Answer 1

Water
Carbohydrates
Protein
Fat
Vitamins
Mineral

Question 2

Functions of water

Answer 2

1. Transport nutrients in the body
2. Aids in digestion and elimination
3. Maintains our body temperature

Question 3

What are the results of dehydration?

Answer 3

1. Muscle spasms
2. Dizziness
3. Kidney problems
4. Headaches

Question 4

How much water should we drink?

Answer 4

2.5 to 4 liters per day = 8 to 12 cups

Question 5

Which nutrient is important for both aerobic and anaerobic energy pathways?

Answer 5

Carbohydrates

Question 6

What form of carbohydrates is found in the blood?

Answer 6

Glucose

Question 7

Where is glycogen stored in the body?

Answer 7

In the muscles and liver

Question 8

What are the two main types of carbohydrates?

Answer 8

Simple and Complex

Question 9

What are some examples of simple carbs?

Answer 9

1. Fructose (found in fruits)
2. Sucrose (found in table sugar)
3. Lactose (found in milk)

Question 10

What are some examples of complex carbohydrates?

Answer 10

Whole-wheat bread, black beans, broccoli

Question 11

What major benefit does soluble fiber provide?

Answer 11

Lowers cholesterol

Question 12

What major benefit does insoluble fiber provide?

Answer 12

Helps with intestinal and colon health

Question 13

What are some sources of soluble fiber?

Answer 13

Fruits, vegetables, oat bran

Question 14

What are some sources of insoluble fiber?

Answer 14

cereal grains, seeds, edible skin of fruits and vegetables

Question 15

How much of our daily calories should come from carbohydrates?

Answer 15

45 - 65%, mostly complex carbs

Question 16

What function does protein serve?

Answer 16

It builds and repairs tissue.

Question 17

True or False. Protein is an excellent energy source

Answer 17

False. Not a good thing for the body to use protein for energy. Carbs and fats should provide fuel for energy.

Question 18

How much of our daily calories should come from protein?

Answer 18

10 - 20%

Question 19

Functions of Fat

Answer 19

Main source of stored energy
Transports vitamins
Protects our internal organs
Provides insulation
Adds flavor to food

Question 20

How much of our daily calories should come from fats?

Answer 20

20-35%. Best to consume heart-healthy fats.

Question 21

What are the least healthy type of fats?

Answer 21

Chemically processed hydrogenated and trans fats

Question 22

How do chemically processed fats and trans fats affect the body?

Answer 22

They increase bad cholesterol levels, which increase the risk of heart disease.

Question 23

Minerals are inorganic compounds necessary for…

Answer 23

Enzyme regulation, acid base balance and cell structure.

Question 24

The difference between water and fat soluble vitamins is …

Answer 24

Fat-soluble vitamins can be stored in the liver.

Water-soluble vitamins are not able to be stored; the kidneys excrete excess intake.

Question 25

Dietary guideline for consuming whole grain products per day is …

Answer 25

3 ounces

Question 26

Dietary guideline for consuming sodium equals

Answer 26

3200mg or 1 teaspoon of salt.

Question 27

Dietary guideline for consuming dairy products is …

Answer 27

3 cups of fat-free milk per day or equivalent product.

Question 28

The BMI formula

Answer 28

weight (kg) / height (m) squared

Question 29

BMI greater or equal to 25 is considered…

Answer 29

Overweight

Question 30

BMI greater than or equal to 30 is considered…

Answer 30

Obese

Question 31

What does ‘energy in’ refer to?

Answer 31

The calories from food and beverages we eat each day

Question 32

What does ‘energy out’ refer to?

Answer 32

The calories we burn for basic bodily functions, activities of daily living and exercise.

Question 33

Tips for managing weight include:

Answer 33

1. Learn what to eat from each food group
2. Watch portion sizes
3. Choose nutrient dense foods
4. Get moving
5. Monitor food intake and physical activity