NUTRITION FOR HEALTH AND FITNESS Flashcards
a. Energy-dense foods include
sweets, deep-fried
foods, French fries, pasta, starchy vegetables, thick
sauces, cheese, nuts, and seeds.
Not getting enough physical activity can lead to
heart disease
c. Estimated amounts of calories needed to
maintain calorie balance for various gender and
age groups at three different levels of physical
activity. The estimates are rounded to the nearest
____ calories.
200
- Personality traits are another cause. In
____ are three personality traits often linked
to a higher risk of developing an eating disorder.
particular, neuroticism, perfectionism, and
impulsivity
- Anorexia Nervosa
generally develops during adolescence or young
adulthood and tends to affect more women than
men.
anorexia generally view themselves as
overweight, even if they’re dangerously
underweight.
the most well-known eating disorder
TWO TYPES:
1. Anorexia Nervosa
● The restricting type - loses weight solely through
dieting, fasting, or excessive exercise.
● The binge eating and purging type - may binge
on large amounts of food or eat very little. In both
cases, after they eat, they purge using activities
like vomiting, taking laxatives or diuretics, or
exercising excessively
- Bulimia Nervosa
tends to develop during adolescence and early
adulthood and appears to be less common among
men than women
frequently eat unusually large amounts of food in a
specific period of time. Each binge eating episode
usually continues until the person becomes
painfully full. During a binge, the person usually
feels that they cannot stop eating or control how
much they are eating
- Binge eating disorder
this disorder has symptoms similar to those of
bulimia or the binge eating subtype of anorexia
● do not restrict calories or use purging behaviors,
such as vomiting or excessive exercise, to
compensate for their binges
- Pica
involves eating things that are not considered food
can occur in adults, as well as children and
adolescents.
this disorder is most
frequently observed in children, pregnant women,
and individuals with mental disabilities
Rumination disorder
a condition in which a person regurgitates food
they have previously chewed and swallowed, re-
chews it, and then either re-swallows it or spits it out
This disorder can develop during infancy,
childhood, or adulthood. In infants, it tends to
develop between 3–12 months of age and often
disappears on its own.
- Avoidant/restrictive food intake disorder
Although ARFID generally develops during infancy
or early childhood, it can persist into adulthood.
What’s more, it’s equally common among men and
women
experience disturbed
eating either due to a lack of interest in eating or
distaste for certain smells, tastes, colors, textures,
or temperatures.
FOODS FOR FUEL AND EXERCISE
FUNCTION
Carbohydrates
Carbohydrates
* contain hydrogen
and oxygen in the
same ratio as water
(2:1) and typically
can be broken
down to release
energy in the body
* including sugars,
starch, and
cellulose
to provide energy.
key fuel for the
brain and for muscles during exercise
store carbohydrates
in the muscles and liver as glycogen,
and use these stores as a source of
fuel for physical activity
SOURCES
Carbohydrates
Starchy foods
Wholegrain(fber))
sugar
- Estimated carbohydrate needs for light activity is ____and for high level of activity it is
3-5g (per
kg body weight per day)
6-10g (per kg body weight per day)
FOODS FOR FUEL AND EXERCISE
FUNCTION
Protein
it can boost
glycogen storage, reduce
muscle soreness and
promote muscle repair.
SOURCES
Protein
- lean meats
-variety of plant
proteins
the current protein recommendations for the general
population are; ___g of protein per kg of bodyweight per
day for adults
0.75
For strength and endurance athletes, protein requirements
are increased to around ___g of protein per kilogram of
bodyweight per day.
1.2-2.0
FOODS FOR FUEL AND EXERCISE
FUNCTION
Fats
- a natural oily or
greasy substance
occurring in animal bodies - is essential for the body
in small amounts, but it is
also high in calorie
SOURCES
Fats
fatty cuts of beef, pork, and lamb. dark chicken meat and
poultry skin. high-fat dairy foods (whole milk, butter, cheese,
sour cream, ice cream) tropical oils (coconut oil, palm oil,
cocoa butter), lard
- Average sweat rates are estimated to be between ___
L/hour during exercise.
0.5–2.0
Rehydration would usually involve trying to drink around
____L of water for every kg of body weight lost during
exercise through sweat.
1.25-1.5
FOODS FOR FUEL AND EXERCISE
FUNCTION
Supplements
Sports supplements
can include
micronutrients,
macronutrients such as creatine,
sodium bicarbonate or
nitrate.
- supplements are to
correct or prevent
nutrient deficiencies that
may impair health or
performance;
SOURCES
Supplements
SOURCES
- B vitamins
- Iron
- Calcium and vitamin D Coenzyme Q10
Nutrients in promoting optimal bone health
Calcium
essential for both building bones and
keeping them healthy.
for calcium in 2010 to
___mg for kids aged 9 to 18;
____ mg for adults aged 19 to 50 and for men aged 51 to 70;
and ___ mg for women aged 51 to 70 and for
men and women over 70.
1,300
1,000
1,200
Nutrients in promoting optimal bone health
Vitamin D
- also is essential to bone health, as it promotes calcium
absorption in the gut, maintains adequate serum calcium
and phosphate concentrations for normal mineralization
of bone, and supports the process of bone remodeling by
osteoblasts and osteoclasts.
SOURCES
There are few sources of vitamin D
Fatty fish such as salmon, tuna, and
mackerel and fish liver oils are good sources.
Small amounts are found in beef liver, cheese,
and egg yolks. Some mushrooms that are
exposed to
__ consumption is therefore an
important nutritional factor in the development of
caries.
Carbohydrate
