Nutrition and weight management 101 Flashcards
List the six (6) classes of nutrients
Water Carbohydrates Protein Fat Vitamins Mineral
Functions of water
- Transport nutrients in the body
- Aids in digestion and elimination
- Maintains our body temperature
What are the results of dehydration?
- Muscle spasms
- Dizziness
- Kidney problems
- Headaches
How much water should we drink?
2.5 to 4 liters per day = 8 to 12 cups
Which nutrient is important for both aerobic and anaerobic energy pathways?
Carbohydrates
What form of carbohydrates is found in the blood?
Glucose
Where is glycogen stored in the body?
In the muscles and liver
What are the two main types of carbohydrates?
Simple and Complex
What are some examples of simple carbs?
- Fructose (found in fruits)
- Sucrose (found in table sugar)
- Lactose (found in milk)
What are some examples of complex carbohydrates?
Whole-wheat bread, black beans, broccoli
What major benefit does soluble fiber provide?
Lowers cholesterol
What major benefit does insoluble fiber provide?
Helps with intestinal and colon health
What are some sources of soluble fiber?
Fruits, vegetables, oat bran
What are some sources of insoluble fiber?
cereal grains, seeds, edible skin of fruits and vegetables
How much of our daily calories should come from carbohydrates?
45 - 65%, mostly complex carbs
What function does protein serve?
It builds and repairs tissue.
True or False. Protein is an excellent energy source
False. Not a good thing for the body to use protein for energy. Carbs and fats should provide fuel for energy.
How much of our daily calories should come from protein?
10 - 20%
Functions of Fat
Main source of stored energy Transports vitamins Protects our internal organs Provides insulation Adds flavor to food
How much of our daily calories should come from fats?
20-35%. Best to consume heart-healthy fats.
What are the least healthy type of fats?
Chemically processed hydrogenated and trans fats
How do chemically processed fats and trans fats affect the body?
They increase bad cholesterol levels, which increase the risk of heart disease.
Minerals are inorganic compounds necessary for…
Enzyme regulation, acid base balance and cell structure.
The difference between water and fat soluble vitamins is …
Fat-soluble vitamins can be stored in the liver.
Water-soluble vitamins are not able to be stored; the kidneys excrete excess intake.
Dietary guideline for consuming whole grain products per day is …
3 ounces
Dietary guideline for consuming sodium equals
3200mg or 1 teaspoon of salt.
Dietary guideline for consuming dairy products is …
3 cups of fat-free milk per day or equivalent product.
The BMI formula
weight (kg) / height (m) squared
BMI greater or equal to 25 is considered…
Overweight
BMI greater than or equal to 30 is considered…
Obese
What does ‘energy in’ refer to?
The calories from food and beverages we eat each day
What does ‘energy out’ refer to?
The calories we burn for basic bodily functions, activities of daily living and exercise.
Tips for managing weight include:
- Learn what to eat from each food group
- Watch portion sizes
- Choose nutrient dense foods
- Get moving
- Monitor food intake and physical activity
