Wellness and Nutrition (1 & 2)

Question 1

why is nutrition important short term(8)

Answer 1

• improve well being
• maintain healthy weight
• maintain strong immune system
• delay effects of again
• provide energy
• improve mood
• prevent vitamin and mineral deficiencies
• manage digestive problems

Question 2

why is nutrition important long term (5)

Answer 2

can prevent..

• obesity
• type 2 diabetes
• heart disease
• cancer
• osteoporosis

Question 3

what is a healthy diet

Answer 3

• enough calories, vitamins, and mineral
• avoid excess of these and other nutritional factors
• satisfies and energized

Question 4

nutrients

Answer 4

• substances essential for health that the body cannot make or makes in small quantities

Question 5

nutrients serve to

Answer 5

• provide energy
• support growth and development
• regulate body processes

Question 6

6 essential nutrients

Answer 6

• carbohydrates
• lipids
• proteins
• vitamins
• minerals
• water

Question 7

to be an essential nutrient it must…

Answer 7

• have specific biological function
• decline human function when removed form diet
• restore normal aspects when added back into diet

Question 8

macronutrients

Answer 8

• sources of energy

- carbohydrates, protein, lipids

Question 9

micronutrients

Answer 9

• essential in small amounts

- vitamins, minerals

Question 10

environmental facilitators to healthy eating

Answer 10

• availability to pre washed fruits and veggies
• nutrition facts table
• nutrition info on menus
• availability of ethnically diverse foods

Question 11

environmental barriers to healthy eating

Answer 11

• busy schedules
• conflicting messages
• food is always readily available around us (unhealthy)

Question 12

more healthy eating challenges (10)

Answer 12

• lack of time
• financial concerns
• dining hall
• unhealthy work environment
• lack of cooking skills
• picky eater
• body dissatisfaction
  health conditions
• stress
• holidays
• new immigrants

Question 13

healthy eating recommendations

Answer 13

• eat plenty of fruits and veggies, whole grain foods and protein foods from plants
• limit highly processed foods
• make water drink of choice
• use food labels
• be aware of marketing

Question 14

food portions

Answer 14

• 1/2 fruits and veggies
• 1/4 protein
• 1/4 whole grain
• water

Question 15

types of fibre

Answer 15

• insoluble: keeps you regular. in some fruits and veggies, whole grains, and wheat bran
• soluble: in apples, oranges, carrot, oats, beans, and lentils

Question 16

healthy fat

Answer 16

• helps lower risk of heart disease
• nuts/seeds
• avocado
• fatty fish
• vegetable oils

Question 17

calcium

Answer 17

• important for healthy bones, teeth, muscles, nerves, and hormone function
• milk
• dark green veggies
• fish with soft bones

Question 18

vitamin D

Answer 18

• important for healthy bones, teeth, muscles, nerves, and hormone function and immune system
• egg yolks and fatty fish
• milk
• orange juice

Question 19

healthy eating (where, when, why, and how) (7)

Answer 19

• be mindful of your eating habits
• take time to eat
• cook more often
• know your hunger cues
• plan what you eat
• enjoy your food
• eat meals with others

Question 20

dangers of dieting

Answer 20

• leading cause of eating disorders
• highly restrictive
• leads to feelings of guilt/shame/failure
• obsession of food

Question 21

mindful eating

Answer 21

• process o paying attention to your actual eating experience, without judgement

Question 22

intuitive eating

Answer 22

• like working out because it feels good

- using nutrition info without judgement and respecting your body regardless of how you feel about its shape

Question 23

3 core characteristics of intuitive eating

Answer 23

• eat for physical rather than emotional reasons
• rely on internal hunger and satiety cues
• unconditional permission to eat