Chapter 7: Eating Right to Fuel the Body

Which of the following is NOT one of the major roles of nutrients? a. Aid in weight loss b. Growth, repair, and maintenance of body cells c. Regulation of body processes d. Supply of energy cells

a. Aid in weight loss

diuretics

foods or chemicals that eliminate natural fluids from your body.

macronutrients

carbohydrates, fats, and proteins, which provide energy.

deficiencies

consuming an inadequate supply of nutrients eventually affects the cells' ability to function and disease results.

What should be consumed 2-4 hours before an event of physical activity? a. No food should be consumed 2-4 hours before an event of physical activity b. A small snack such as an energy bar c. A heavy meal rich in fats and protein d. A light meal rich in carbohydrates with extra water

d. A light meal rich in carbohydrates with extra water

What are the three main types of micronutrients? a. Carbohydrates, minerals, fats b. Vitamins, fats, proteins c. Carbohydrates, fats, proteins d. Vitamins, minerals, water

d. Vitamins, minerals, water

undernutrition

eating a diet that is borderline deficient in some nutrients.

overnutrition

eating too much food or taking too many supplements can have negative effects on your body.

nutrient dense

foods that contain considerable amounts of vitamins, minerals, and proteins in relation to their caloric content.

requirement

the amount of a nutrient needed to prevent that nutrient's deficiency disease.

recommendation

the requirement plus an extra amount referred to as a "margin of safety."

micronutrients

vitamins, minerals, and water, which regulate bodily functions.

foods you should eat before, during, and after an event

- Before: light meal (300 calories) rich in carbohydrates and extra water about 2-4 hours before the event. - During: if the activity is longer than 30 minutes, may require additional carbohydrates such as an energy bar or sports drink. - After: replace carbohydrates and protein with fruits, vegetables, chocolate milk, potatoes, oatmeal or pasta.

production of energy

- Energy is produced when cells break down the chemical units of glucose, fats, or amino acids to release energy stored in these compounds. - Cells cannot produce energy without oxygen - Breathing increases with physical activity, supplying more oxygen for the cells

minerals

- needed for forming strong bones/teeth, helping to generate energy, and maintaining water balance - Calcium, phosphorus, sodium, potassium

protein

- needed for growth, repair, and maintenance of all cells --> bones, muscles, organs, skin, hair and nails are made up of protein - Meat, chicken, fish, eggs, nuts

carbohydrates

- provide energy for the body - Beans, bread, rice, pasta, whole cereal

water

- single most essential nutrient - 8-10 glasses recommended per day

fats

- supply a major portion of energy used by muscles --> certain types of fats cannot be produced by the body, so they are essential (in moderation) - Oils, creams, cheese, cookies, doughnuts

nutrition

- the science of certain food substances. - By understanding the basics of nutrition you can identify "weak" areas of your diet. - your energy levels are affected by nutrition

basic principles of nutrition

1. Diet refers to your usual food selections (not just losing weight) 2. Three major roles of nutrients: - Growth, repair, and maintenance of body cells - Regulation of body processes - Supply of energy cells 3. Two main types of nutrients: - Macronutrients - Micronutrients

What are the three main types of macronutrients? a. Carbohydrates, fats, proteins b. Vitamins, minerals, water c. Vitamins, fats, proteins d. Carbohydrates, minerals, fats

a. Carbohydrates, fats, proteins

What is the single most important nutrient? a. Vitamins b. Protein c. Water d. Carbohydrates

c. water

vitamins

in very small amounts are essential for regulating the bodily processes.