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23 Cards in this Set
- Front
- Back
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What does healthy eating provide? |
-energy for bodily functions (muscle contractions) -growth, repair and development -makes new body cells -maintains bodily functions (hormones) |
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What is nutrition? |
The science behind how your body uses the components of food to grow, maintain and develop itself. |
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Macronutrients |
Energy nutrients that provide us with calories, we need large amounts daily. -fat -carbohydrates -protein |
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Micronutrients |
Important for body functions but do not provide energy, we need very small amounts. -water -vitamins -minerals |
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What are carbohydrates? |
-carbohydrates are preferred source of energy for our bodies -body coverts carbs into glucose during digestion - this is a source of energy for cells -glucose is not needed for immediate energy and is stored as glycogen in the liver and muscle cells -the body can store only a certain amount of glucose as glycogen, anything above that is stored as fat -the body can convert glycogen and fat into glucose in blood when needed aim for 55-60% of your caloric intake to be carbs |
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Simple carbohydrates |
-simple chemical structure -quickly digested and available as glucose in the blood stream for a quick source of energy -fruit, milk, yogurt, candy |
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Complex carbohydrates |
-complex chemical structure -takes longer to digest and provides a slow and steady energy supply -helps receive vitamins, minerals, proteins, water and fibers -grain products, vegetables |
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Why is fiber so important in your diet? |
-helps to eliminate wastes from the bowels and the body -removes cholesterol -absorbs water to make you feel full to prevent overeating -aim for 30g / day -whole grain products, vegetables, fruit |
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Proteins |
-all body cells are composed of proteins -make up enzymes for digestion, fight infection and build blood -made up for 20 different amino acids -can be used as a source of energy but if only if short of carbohydrates -15% of daily caloric intake |
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Essential and non-essential amino acids? |
-our body makes 11 amino acids -the other 9 must be obtained from food |
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Complete proteins and incomplete proteins |
Foods that contain all 9 essential amino acids like: eggs, fish, milk... Foods that are missing one or more essential amino acids like: vegetables, grain products, nuts... |
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Fats |
-useful energy source for prolonged physical activity -an excess of dietary fat causes cholesterol to build up in blood: - blood cholesterol sticks and blocks arteries and blood flow increases the risk of suffering a heart attack, a stroke, diabetes and cancer -25-30% of caloric intake -fish, milk, nuts... |
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Monounsaturated fats |
-best type of fat -liquid -olive, peanut, canola oils |
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Polyunsaturated fats |
-a better type of fat
-liquid - corn, soybean oils, margarines (non-hydrogenated) |
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Saturated fats |
-bad fat -solid -meat, lard, butter... |
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Vitamins |
Organic compounds creates by the body that work with carbs, proteins and fats and water to help the body perform a task. |
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Water soluble vitamins and fat soluble vitamins |
-can be dissolved in water -any excess is eliminated in urine -must be consumed daily B complex, Vitamin C -stored in body fat -possible to store too much - poison A, D, E, K the easiest way to get the 13 essential vitamins, is to eat a variety of food |
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Minerals |
-inorganic compounds -function as structural elements -regulate body processes Iron - red blood cell structure Calcium - bone structure Potassium, sodium, chloride - nerve conduction |
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Calories |
The measurement of how much energy we get from carbohydrates, proteins and fats. 1g of carbohydrate = 4 calories 1g of fat= 9 calories 1g of protein = 4 calories |
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What influences the amount of calories you can consume in a day? |
gender, body size, genetics, age, physical activity |
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Calculate BMR |
655 + (4.35 X weight in pounds) + (4.7 X height in inches) - (4.7 X age) |
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What things should you consider when planning a meal plan? |
-the number of servings of each group -portion size -consumption -nutritional value of food -cultural or religious norms -methods of cooking |
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Why do we need to be aware of the internet when searching healthy products and diets? |
common sense reliable information: doctor, registered dietitians... |
