quiz 3 fitness Flashcards
what are the 2 types of nutrients?
1- macronutrients
2- micronutrients
what are the 3 essential macronutrients?
1- carbohydrates
2- proteins
3- fats
what are the 3 essential micronutrients?
1- vitamins
2- minerals
3- water
what is the number of calories in carbohydrates?
4
what is the number of calories in proteins?
4
what is the number of calories in fat?
9
what is 1 nutritional benefit/function for carbohydrates?
it is the main source of energy
identify 1 nutritional benefit/function for proteins
it builds and repairs tissue
identify 1 nutritional benefit/function for fats
it supports cell function and hormone production
identify 1 food item high in carbohydrates
whole grain bread
identify 1 food high in protein
chicken breast
identify 1 food high in fats
avocados
what are 2 negative effects of excessive saturated fat intake?
1- it increases LDL (bad) cholesterol levels
2- it increases the risk of coronary heart disease (CHD)
what % of your daily caloric intake should come from fats?
20-35%
what % of your daily caloric intake should come from carbohydrates?
45-64%
what % of your daily caloric intake should come from protein?
10-35%
what are the 3 parameters required to calculate your protein requirements?
1- age
2- gender
3- activity level
identify the 3 highest plant0based protein sources and include the total grams/serving for each source
1- tempeh (1 cup/30g)
2- lentils (1 cup cooked/18g)
3- black beans (1 cup cooked/15g)
list 2 healthy food examples of complex carbohydrates
1- brown rice
2- quinoa
list 2 unhealthy sources of carbohydrate that are low in nutrients and fibre
1- candy
2- white bread
describe the make-up of lean body weight in relation to body composition
lean body weight = muscles, bones, tissues, and skin
these are all metabolically active components
describe the make-up of body fat weight in relation to body composition
body fat weight = fat stored under the skin, around organs, and between muscle fibre
provides energy storage & insulation
