KIN 162 Final Exam Review (Cummualtive)

Chocolate sweet abusers and why may consuming a lot choclate cause you to skip breakfast. (just read)

"Sweet abusers"( eat sweets 3x a time or more) — High consumption of sweets = poor diet because sugar lacks vitamins and minerals Why might this cause you to skip breakfast? — Snacking on chocolate at night not hungry in the morning — (Should eat less chocolate for snack at night to eat wholesome breakfast)

Enriched and fortified and Refined foods and risks and benefits of having them or reducing them Increase refined diet = ? • Increase whole grain diet = ?

(Germ and bran (is a fiber) removed in milling process •Contain most of vitamins and minerals) • Enriched = 1943 FDA mandated that nutrients lost be replaced • Fortification: addition of vitamin or mineral to foods it was not originally present • Refined: strips grains of their bran and germ (removes fiber, antioxidants, minerals, other compounds) • Increase refined diet = increased risk of chronic diseases • Increase whole grain diet = 20-40% decrease risk of heart disease and stroke

Fish and Heart Health If good health is you wish, get hooked on fish. Research indicates that fish may guard against (question on quiz) What does Omega-3 help with, and can you eat too much fish?

(Guards against heart disease, hypertension, cancer, arthritis, etc). Omega-3 fatty acids → What do these help with? Block many harmful biochemical reactions that can cause blood to clot and heart to beat irregularly Don't eat too much fish (Be cautious) because of the methylmercury from pollution in oceans (Fish highest in Omega-3 = methylmercury)

Diet and Heart Health You should have a diet rich in ___, ___, ___,____, and ___ Limit ___ fats (what %) and ___ fats (what %)

- Maintain a healthy weight - Diet rich in veggies, fruit, whole-grains, high fiber, 8oz oily fish/wk - Limit saturated (≤7%) and trans fats (≤1%), and Cholesterol (<6% of calories per day) for heart health - (Limit beverages and foods with added sugar, use little to no salt, alcohol in moderation if at all_

Protein and fat/oils (only study) ) For most people, INCLUDING most athletes, _____ ounces (oz)of protein intake per day (in addition to the protein obtained from daily dairy intake) is adequate to meet all of the general nutritional needs.

- Protein: 5 to 7oz (or 150 to 200g) - Fats/oils: no limit on total calories from fat, saturated fats 0-10%

What is calcium and vitamin D needed for in the body?

- What is it needed for in the body? Calcium: maintaining strong bones (for men and women of all ages/growing for kids) Vitamin D: help the body absorb and retain calcium

Hypertension (high blood pressure)- Causes (only study blue) Why do regular exercisers typically not have these predispositions? • What are some uncontrollable factors? • What percentage of people over 65 have high blood pressure? • What percent of hypertension cases have known causes?

- Why do regular exercisers typically not have these predispositions? Exercise helps with burning calories = overweight are more likely to have high blood pressure. • What are some uncontrollable factors? Age, race, and genetics • What percentage of people over 65 have high blood pressure? 70% • What percent of hypertension cases have known causes? 10%

Calculate grams of fat to include in a healthy diet. DCC

1. Determine your total daily calories: There are several ways to do this, including consulting a registered dietitian, using online calculators, or following a general guideline based on your age, sex, activity level, and goals. 2. Calculate the percentage of fat you should consume: Multiply your total daily calories by the recommended fat intake range (20-35%). For example, if you need 2,000 calories per day, you should consume 400-700 calories from fat. 3. Convert calories to grams of fat: Divide the calories from fat by 9, the number of calories per gram of fat. For example, 400 calories is equal to 44 grams of fat, and 700 calories is equal to 78 grams of fat. Therefore, for a 2,000 calorie diet, the recommended range for fat intake is 44-78 grams per day.

counting calories (concept)

1. Estimate your RMR (resting metabolic rate) :calories your body need to live multiply healthy weight by 10 (If you are significantly overweight use an adjusted weight; halfway from where you want to be and where you are Example healthy weight at 120, person ways 160Ib, half = 140Ib (120+160)/2)) 2.Add calories for your acts of daily living (adl) 60-80% for very active; 41-59% for moderately active; 20% - 40% for sedentary Equation (excluding purposeful exercise)= RMR*(active or sedentary) + RMR Ex: RMR = 1,200*50% (moderately active) + 1200 = 1,800 cal/day 3.Add calories =purposeful exercise (exercising/working out on purpose, not walking around the house) Based on how many calories burned Subtract 20% to lose weight Equation =Calories of daily diet - calories of daily diet*20% Example = 2,200 calories- 400 (2,220*0.20) = 1,800 People under 150 pounds try to lose 0.5-1 pound per week over 150Ib 1-2Ib Calories come from carbohydrate (4 cal/g), protein (4 cal/g), alcohol (7 cal/g), and fat (9 cal/g) a day

Glycemic loading How can this help manage blood sugar levels? How can this help manage blood sugar levels? Does research show performance benefits from GI theories?

11. True Athletes muscles can readily take up carbs from the bloodstream (How quickly the amount of carbs in a portion of food raised glucose levels) — (Based on standard serving) How can this help manage blood sugar levels? Low levels of exercise reduce the body's ability to metabolize sugar well and high levels of exercise metabolize sugar well and strong muscles take up carbs without much sugar. No, evidence varies

Example: Sally weighs 140, but 130 healthfully. She is moderately active and burns 350 calories on the treadmill each day. How many calories should she consume if she is trying to lose weight? (concept)

130 X 10 = 1300C (RMR) • 1300C RMR + (1300C X .50) = 1950C/DAY (for daily living) • 1950C + 350 (purposeful exercise = 2300C/DAY • 2300C X .20 = 460C (calories you should lose 460C) • 2300C - 460C = 1840C/DAY (how much you should lose)

Lunch (study blue) The ___ most important meal of the day Hunger occurs every ___ hours or less (True or False: Hunger occurs every 4 hours for most active people). Eat according to ____ not ___

2nd most important meal of the day (breakfast most important) • Hunger occurs every 4 hours or less • Eat 2 lunches if you get hungry early, had a small breakfast, etc. • Eat according to hunger not time - (Breakfast, lunch 1, lunch 2, dinner) (25% of C each) • Pack lunch = ~500 C

According to the author, adults should have how many minutes of physical activity on most days of the week to maintain a healthy heart 10, 30, 50 or 90

30 mins

4. What releases to the blood to help maintain a normal blood level? Pancreas Liver Kidney Gall Bladder

4. What releases to the blood to help maintain a normal blood level? Pancreas Liver Kidney Gall Bladder

Calculations for weight gain (increasing calories) Review it: 6"1 athlete who weighs 160lbs and wants to gain 15-20lbs. He eats 3,500 Calories and need to increase his intake by 20%. What percent of his diet should be Carbohydrates, Protein, Fats?

5"10 athlete who weighs 140lbs and wants to gain 15-20lbs. He eats 3,000 Calories and need to increase his intake by 20%. 20% x 3000 = x; x + 3000 = total Calories Carbs = 4g x 140lbs (body weight) = y; (y x 4)/total Calories (140 is body weight and y is answer (4x140) = 560) Protein = .8g x 140 = z; (z x 4)/total Calories Fat = 100-(% carb + % protein) Total calories = multiply intake increase by intake before 3,000*0.20+3000 = 3,600 For carbs multiply 4g*body weight, then multiply that by 4/total calories For protein = 0.8g*body weight, then multiply answer by 4/total calories = 20% x 3000 = x (600); + 3000 = total Calories = 3,600 Carbs = 4g x 140lbs = y; (560 x 4)/3,600 = 62% Protein = .8g x 140 = z; (112 x 4)/3600 = 448/3600 = 12.4% Fat = 100-(% carb + % protein) = 100 - 62.2%+12.4% = %25.4 Review it: 6"1 athlete who weighs 160lbs and wants to gain 15-20lbs. He eats 3,500 Calories and need to increase his intake by 20%. What percent of his diet should be Carbohydrates, Protein, Fats? 20%*160 + 3,500 = 700+3500 = 4,200 total calories Carbs= 4g*160Ib = 640*4 = 2569/4,200 = 61.16 Protein = 0.8g*160 = 128*4 = 512/4200 = 12.19 Body Fat = 61.16-12.19 = 48.97%

7. It is not a good idea to skip lunch even if you are on a diet. Some good ideas are: Try eating about 500 Calories A peanut butter sandwich is okay, in fact it is good for you. Leftovers from the night before are better than frozen prepared foods. All are good ideas.

All are good ideas.

10. Eating out at restaurants can pose a challenge. However, it is possible to get a healthy meal if you read the menu carefully and consider the following: Broth based soups are great, but you should avoid creamy chowders All of these. Tomato juice, fruit juice, or shrimp cocktail are great starters.

All of these

What should a person who's unhappy with their appeance do?

All of these

Sugar and glucose (just read) Is glucose digested at different rates and is it a type of sugar

All sugars are converted to glucose by the body and travels in the blood to fuel the muscles and brain. — Digest at different rates. — Glucose is a type of sugar.

Antioxidants or free radicals 11. ------ are formed daily during normal body function, but can also be generated by pollutants (at least its precursors). Therefore, to avoid harm to your body, you should consume -----, such as Vitamin E which protects the cell walls from damage done by these.

Antioxidants: Nutrients ability to deactivate harmful chemicals (free radicals) • Free radicals are harmful; can harm vital cell structures (unstable) - Formed daily through normal body processes - Can be generated by pollutants

What is BMI good for? What is BMI bad for?

BMI should be used to determine if you're too thin, athletes normal BMI is 18.5 to 24.9 Bad way to determine fatness in people/athletes because accounts for body mass, not body fat — (Football players who had lots of muscle mass were ranked obese, but they weren't ( a lot muscle not fat))

Eating at the right time (before strength training, immediately after post workout....

Before strength training: carb-protein snack — (I.e. yogurt, cereal, and milk) Post strength training: eat protein to repair/heal/build muscle + carbs to refuel depleted glycogen (Don't eat too much protein at 1 time because average human can only take in about 30g of protein at a time, skip) Eat throughout the day: eat every 4 hours for steady supply of glucose (fuel) and amino acids (growth)

Is BMI or body fat more accurate for determining if someone is overweight Body fat measurements Underwater (Hydrostatic) weighing: Bod Pod: Skinfold Calipers: Bioelectrical Impedance:

Body fat: Underwater (Hydrostatic) weighing: most accurate (and expensive) method of measuring body density Bod Pod: Measure body volume from air displacement Skinfold Calipers: convenient (cheap) method measuring thickness of (certain) fat layers Bioelectrical Impedance: Measures body composition, but the amount of water in your body may affect accuracy — Somewhat cheap

Where is Glycogen Stored? (Different form glucose ) What happens if the stores are too low? ◦ What is a limiting factor for endurance athletes? What biochemical changes can occur from training?

Carbohydrate in the) Muscle: used during exercise (Carbohydrate in the) Liver: releases glucose in bloodstream to maintain normal blood level (Biochemical changes that occur during training influence the amount you store in muscles) What happens if the glycogen stores are too low? Get fatigued and yearn to quit What biochemical changes can occur from training? Well-trained muscles store 20-50% more glycogen than untrained muscles 2. Well trained muscles can store 20-50% more glycogen than can untrained muscles. True False

Chapter 3: Eating to Stay Healthy for the long Run Breakfast and chapter 4: Lunch and Dinner — Understand the importance of consuming a nutritious breakfast. (CLO 1), (Assignment #4, Journal) • Discuss the importance of fueling during the day and eating less in the evening. (CLO 4), (D #4) Chapters 4 and 5 Between Meals Snacking and Lunch, Dinner and Snacks Calories: • Discuss how to eat balanced meals despite busy schedules. (CLO 4) (D #5) Review of Carbs (Important)

Carbs • Foundation of your diet • Carbs breaks down into glucose • 4 calories/gram of carbohydrates • Help fuel and refuel muscles (for excersie) • Whole grains are best • Use a variety of colors • Increase activity = increase # of servings At least 600 calories per day

Athletes should avoid low and/or no carb diets because

Carbs for energy

Storing Carbs. Are they fattening? Is the conversation limited? Body prefers to store fat and ________

Carbs not fattening, excess calories are, particularly excess calories from fat along with carbs. Carbs 16C/tsp v. 36C/tsp of fat — Conversion limited (burn during exercise) ◦ Body prefers to store fat and burn carbs because metabolic cost of converting excess carbs to fat is 23% of ingested C vs. 3% for fat ◦ Means if glycogen stores (carbs) are full = excess calories stored as body fat

Chapter 5: Snacking for Health and Sustained Energy Snacks • Discuss the challenges of socializing and eating healthy when dinning out. Snacks commonly take up ____ total C View snacks as ____ lunch Prevent _____ sensations and cravings?

Commonly take up 20-50% total C (most people undereat meals and overeat snacks) • Views as snacks as 2nd Lunch (so don't eat unhealthy) — Prevent hunger sensations and cravings (Get hungry every 4 hours)

2) How can you lose body fat? Myths about losing body fat: 1 If I start exercise program will I automatically loose fat?

Create a calorie deficit: By bedtime need to burn off more calories than consumed that day. Helps to prevent weight gain, maintain weight loss, and improve health, but not with losing weight —Just because you exercise doesn't mean you will not gain weight because eating more calories than losing.

• Type 2 - what is it? Who typically gets it?

Diabetes 2: Insulin dependent diabetes = body can't produce enough insulin to carry blood sugar into cells. People who are overweight and unfit • Overweight individuals who increase their activity and decrease their weight can reduce the risk of developing diabetes by 58% (prevention is key) • Increased risk of heart attack, stroke, kidney disease, blindness, amputation due to high levels of blood glucose

Winning eating plan (only study blue) Match terms You should aim to eat about 35 different foods in a week You should enjoy healthy foods, but not deprive yourself of foods you enjoy, eat 85-90% quality foods and allow yourself to have 10% of your diet consist of food that may have More nutritional value Not all foods should be eaten equally. There are different recommendations for the amount and types of carbs, protein, and fats you consume.

Eat at least 3 kinds of meals/food groups (preferably 4 or 5): — 35 types of food per week — Allows you to (avoid repetition) and consume > vitamins, minerals and nutrients. — Choose food in their Natural state; (eat clean) — More nutritional value —Minimally processed; — (Think) Moderation — 85-95% nutrient dense foods; 10-15% less nutritional (healthy) Your diet should like a circle and not a line: (Not all foods should be eaten equally. There are different recommendations for the amount and types of carbs, protein, and fats you consume)

Increasing weight (what 2 things should you eat)

Eat larger meals + snacks ( 3-4 large meals + 1 or 2 snacks per day) Don't eat proteins with bad fats (like ice cream/cookies/grease on hamburgers) leaves muscles underfueled Instead, eat healthy fatty foods (like nuts, olive oil, fish)

Losing Weight By choosing.... (Study bold and underlined)

Eat the right amounts of foods (i.e. don't just have coffee or a Red Bull for breakfast) Watch portions and eat mindfully Eating mindfully: chew food slowly, enjoy each mouthful/don't need to eat as much(smaller portion) to be satisfied. Eat wholesome foods ("eat closer to the earth") Less processed/refined foods more fruits, veggies, unrefined/whole grains, and fiber-rich foods Wholesome foods are more filling and healthier By choosing wholesome food, lean meats/ low fat dairy (protein) you will also decrease your risk of cancer, heart disease, hypertension

What is a solution to 'snack attacks'?

Eating before feeling hungry can help prevent cravings.

Eggs and Heart Health: What effect does egg cholesterol have on people's blood cholesterol level? Why is this so? 5.You should watch the amount of eggs you consume because in studies egg cholesterol has been shown to have a large effect on people's blood cholesterol level.

Egg cholesterol little effect on cholesterol levels Has Omega-3 (like eggs (as a bonus) and salmon) = reduces cholesterol

Carbs Fruits/veggies/grains great for (just read)

Energy from vitamins/minerals, fiber, phytochemicals: fuel body needs to function best

2) To lose body fat you should do low intensity fat burning exercises

False

Test knowledge: Free radicals are substances that accumulate in the walls of the blood vessels, especially those in the heart and contribute to hardening of the arteries (true or false)

False

3. There are many adverse health effects seen with normal consumption of coffee, including dehydration and headaches. Only study blue Can you have too much? • What has more caffeine coffee or espresso? • What could happen if you cut out coffee? Who should lower their consumption? Why?

False. Can you have too much? ≥1000mg caffeine/day is linked to heart disease • What has more caffeine coffee or espresso? Express 2x as strong as coffee ounce by once, espresso is smaller, so coffee has more than caffeine. • Expresso 35-65mg ; Coffee135mg • Who should lower their consumption? Why? Pregnant women can cause premature birth and women breast feeding (caffeine) can make babies agitated poor sleeps

Types of Snack attacks Fast Snack, chocolate, premenstrual, and pre-dinner

Fast Snack: Include wholesome items from 3 food group to create a balanced diet. Chocolate: you may end up skipping breakfast due to eating too many Calories the night before. Premenstrual: may be due to hormonal changes and an increase in esterogen levels (can lead to carb cravings) Pre-dinner: Can cause you to eat unhealthy options when you get home, which can increase your Caloric intake for the day.

What are fast snacks? 2 main characteristics?

Fast snacks are consumed on the go instead of having a proper meal. Wholesome foods 3 food groups

What does cholesterol increase the risk of?

Heart disease and stroke

Diet and Heart Health and % of deaths of heart disease and stroke, what is the #1 killer of Americans?

Heart disease and stroke = 38% deaths in women in America; cancer = 22% #1 killer of men and women in America CVD (Cardio Vascular Disease) Cardio (heart), vascular (blood vessels)

Glycemic Index (GI) study blue Carbs can be categorized as also) quick v. slow (not counting fiber) How 50g (200C) of carbs will affect blood sugar levels, affect blood sugars after going to bed (overnight fast) ?

How 50g (200C) of carbs will affect blood sugar levels Answer to 2 and 4 question. High GI = quickly elevate blood sugar (glucose) — (Good for quick energy) Low GI = slow release of glucose (blood sugar) in blood stream = reduces high increase in blood sugar for people with diabetes and because Low GI is more gradual it sustains athletes energy for longer periods of time.

9. Eating a well-balanced diet Including the 5 basic foods groups, in reasonable amounts, in our daily diet Eating an appropriate number of Calories for our size and level of activity Eating at regular intervals throughout the day Eating an equal amount of protein, carbs, and fat at each meal

Including the 5 basic foods groups, in reasonable amounts, in our daily diet

Fiber Define insoluble and soluble fiber? • What can fiber help decrease the risk of?

Insoluble fiber: gives plants structure/absorbs water/, so helps with pooping (like wheat bran/whole grains/veggies) • Soluble fiber: forms a gel in water Lower risk of cholesterol/stabilizes blood glucose levels (like oatmeal, barley, kindey beans) • What can fiber help decrease the risk of? heart disease, helps control diabetes, weight control, and constipation (also health protective microbes that live in your gut thrive on fiber)

11. You are traveling by car and you are getting hungry. You decide to stop at a fast food resturant (not necessarily the best option). Which of the following would provide the lowest calories and lowest fat?

Kentucky Fried Chicken - Tender roast sandwich without sauce, macaroni and cheese McDonald's Filet O'Fish, Side Salad with Cesar Dressing and Milk Panera Bread- Bagel (whole grain), Asian sesame chicken salad, chai latte Taco Bell - Taco Salad Burger King- Veggie burger, grilled chicken garden salad, onion rings

3) Men tend to store fat around their _______; while women carry it around their _____

Men: waist Women: hips, thighs, and breasts.

simple and complex carbohydrates (only study blue and read rest)

Monosaccharides (a single sugar molecule) and disaccharides (double sugar molecules) Ex: of monosaccharides = table sugar — Common Disaccharides: Glucose, fructose, and galactose (a combination of lactose and glucose). — Examples of disaccharides are milk sugar, honey, and high-fructose corn syrups (all are galactose different combinations of glucose and fructose). — (Simple carbs are less healthy because they don't supply the body with needed nutrients and minerals unless fortified (added back into the food)._ Complex: (when many sugar molecules called complex chains link together) Complex carbs = ◦ Starch (plant form) and glycogen (muscles) —Plants store extra sugar in the form of starch. Fiber: (plant cells and walls) (part plant cells that humans can't digest/enhances carbs) ◦ Soluble: forms gel in water (oats, barley, legumes, some fruits/veggies) ◦ Insoluble: gives plants their structure/absorbs wate(whole grains, nuts, seeds, some veggies) ◦ Starches/complex carbs: Stored as muscle glycogen and liver glycogen (generally not as body fat) → available for energy during exercise. — So, complex carbs such as fruit and vegetables are healthier than simple carbs.

A skinny kid who wants to gain weight. Your 14 year old son asks if you would buy him some creatine since he heard it will help him bulk-up. Is this a good idea?

NO: because it could establish a risky attitude to performance enhancing drugs and because good nutrition and dedicated training could lead to natural weight gain. Benefits for adults = function similar to carbs, but for sho

Is honey better for you, then other sugars (don't study)

No (in any form; honey, maple syrup, corn syrup, brown sugar, raw sugar—offers insignificant nutritional value, and your body digests any type of sugar or carbohydrate into glucose before using it for fuel.)

Time is not an issue (just read)

On the go meal (i.e. peanut butter sandwich) • Doesn't have to be leisurely • Doesn't have to be a hot meal

Chapter 6: Carbs For 6 and 7 Recognize the nutrition benefits of carbohydrate, protein and fat. (CLO 1) (Assignment #6) • Calculate the number of grams you should consume from carbohydrate, protein and fat based on your activity level. (GEO), (CLO 4) (Assignment #6) Carbohydrate (Carbon and Water/H20) (just read)

Organic molecule consisting of carbon backbone (chain of carbon atoms linked together) with attached oxygen and hydrogen atoms (H20)

Fast Snacks energy bars (important example) 8. All are true regarding energy bars, EXCEPT: (ch.5) They tend to be very cheap. They are portable and can provide fuel that may help you increase your stamina and endurnace when working out. You can eat them during endurance exercise to help extend the amount of time you will be able to exercise. You have to see which ones agree with your stomach through trail and error

Portable Increase stamina and endurance (200-300 C pre-exercise) Eat during endurance exercises Trail and error Can be expensive

Pros and cons of scales What's the best time to weight yourself

Pros:Scales can provide motivation, can help you track process, help identity platues (when weight loss stalls) Cons: can be discouraging and inaccurate In the morning right after you wake up and go to the bathroom— Before you eat or drink anything

Review of Proteins (important)

Protein breaks down (converts) into Amino Acids • Helps build and repair muscles • 4C/gram of protein — 5 to 7oz of protein per day recommended

Dairy and Calcium (- What does Protein, Vitamin D (fortified), Calcium help prevent and lower the risk of?)

Protein, Vitamin D (fortified), Calcium - What does it help prevent and lower the risk of? • maintain strong bones, reduces the risk of osteoporosis, and protects against high blood pressure (hypertension)

BMI (body mass index)

Ratio of body weight to height

Losing weight and keeping it off (study underlined)

Sleep Check your weight (~1/wk) and (body fat occasionally_ Eat breakfast (not hungry throughout the day = less likely to overeat at lunch/dinner) Eat consistently 7 days a week Exercise around 1 hr/day (Remember, everyone is unique, so what works for you may not work for the next person)

More carbs soft drinks (Only study blue) Soft drinks/highly processed sport drinks, candies, and gels: 15. Many sports drinks (e.g., Gatorade, Powerade) are made with different types of sugars because your body absorbs them at different rates, which can improve absorption during exercise. True False

Soft drinks/highly processed sport drinks, candies, and gels: energy but no vitamins/minerals (unless fortified) 15. Many sports drinks (e.g., Gatorade, Powerade) are made with different types of sugars because your body absorbs them at different rates, which can improve absorption during exercise. True False

(Just read) Don't Like Cereal? Some breakfast is better than ____ breakfast Bigger is better than a _____ breakfast Alternative: Can you have dinner for breakfast and non-traditional foods like pizza

Some breakfast is better than NO breakfast • BIGGER is better than a skimpy breakfast Yes • Alternatives - Dinner for breakfast - Non-traditional foods (i.e. pizza)

Sterols; what amount can help lower LDL by at least One serving of nuts/peanut butter 5x/week can reduce the risk of heart disease by what %? Diabetes? 10%? What % of your diet should fats be? What if you have high cholesterol?

Sterols; what amount can help lower LDL by at least 10%? 2 grams of plant sterols a day can lower LDL cholesterol by about 10% One serving of nuts/peanut butter 5x/week can reduce the risk of heart disease by what %? Diabetes? Heart Disease 50% and diabetes 2, 25% What % of your diet should fats be? What if you have high cholesterol? Servings: 20-35% of diet If high in cholesterol less than 6% of total daily calories (from saturated fat)

Diets (Losing weight healthfully and successfully depends on)

Stop thinking of diets as eliminating foods (only bad diets, not foods) Diet = what you consume Losing weight How much you eat. There is an appropriate portion of any food. • When you eat. Fuel during the active part of your day • Why you eat. Eat when your body requires fuel, not when you are simply bored, stressed, or lonely. • How much you sleep. People who are tired often seek additional food f

Who may have a hard time gaining weight ? Why?

Teenage boys and young men (small amount of young women),why? because after their fastest growth spurt they can have enough male hormone to add muscle (before that hard to gain muscle/weight)

Organic foods 1) Free range refers to the way farmers grow and process a variety of foods; fertilizers and insecticides are not used on crops. True or False

The way farmers grow and process foods • USDA standards (doesn't mean pesticide free, has to be approved by USDA) • No chemical fertilizers, insecticides, weed killers, growth hormones, antibiotics, or medications to enhance animal growth and prevent diseases

5 basic foods groups

There are 5 food groups: protein, grain, fruit, vegetables, and dairy/calcium-rich food.

Chapter 15: Gaining Weight, the Healthy Way Increasing weight1Ib = ? Calories

To gain 1lb = need additional 500 Calories per day (above typical intake)

Cholesterol (Total, bad, and good)

Total Cholesterol: sum of the amount of "good" (HDL) and "bad" (LDL) cholesterol in your blood.should be <200mg/deciliter of blood. HDL (high density lipoprotein): Considered "good" cholesterol, carries cholesterol out of the arteries. You should have >60mg/deciliter of blood. LDL: This is considered "bad" cholesterol, can clog arteries. You should be between 160-100mg/deciliter of blood. Total Cholesterol HDL: You should have 25% come from HDL

1. Snacking is important; it provides fuel to energize you for your workouts and is a good way to make sure you are keeping a well balanced sports diet. (ch.4) True False

True

Ideally, athletes, excerisers and those trying to maintain or lose weight should consume _____of their daily Calories (Caloric intake) at breakfast

True; 1/4 to 1/3

• What has more nutritional value fruit or veggies? (for carbs) and what types of cooking them is better? (read not study)

Vegetables have slightly more nutritional value then fruits. — Fresh is best → frozen is good → canned is good, but rinse in water to eliminate sodium

Cholesterol: Waxy ______________ ____ of arties Limits ____ ... Is it in animal and plant products? Does your body naturally make cholesterol Foods with ____ fats, partially __ fats, can increase cholesterol levels in the blood.

Waxy substance that accumulates in the walls of blood vessels throughout the body •Hardening of arteries • Limits blood flow to heart muscles (heart attacks) — Only in animal products; NOT in plant products —Your body naturally makes cholesterol —Foods with saturated fats, particularly trans fats, can increase cholesterol levels in the blood.

Sugar Sensity only study blue What should you do if you cannot eat during an event? What if you can? What is celiac disease? What disease can this lead to? 14. If you have celiac disease you have trouble digesting lactose? True False

What should you do if you cannot eat during an event? What if you can? If you can't eat during the event, drink plenty of fluids, especially that contain sport drinks or coconut water — Avoid sugary drinks like soda and juice can cause blood sugar levels to spike and crash. If you can eat: — Eat regular meals and snacks throughout the day to avoid getting too hungry. — Choose foods that are low in sugar and high in complex carbohydrates, such as fruits, vegetables, and whole grains. — Avoid processed foods, sugary drinks, and excessive caffeine and alcohol. What is celiac disease? What disease can this lead to? Disorder when body can't tolerate gluten (protein found in wheat, rye, barley, and sometimes oat) — Can lead to increases in intestinal inflation/damages small intestine, and can interfere with absorbing nutrients of iron (anemia) and calcium (osteoporosis) 14. If you have celiac disease you have trouble digesting lactose? True False

Do men lose weight faster than women?

Yes

Is breakfast the most important meal? Should you skip breakfast, need to satisfy ____ Why might someone have No appetite (for breakfast) Dieters who skip breakfast tend to ____ over time

Yes, breakfast is the most important meal. (Breaks fast from sleeping; need to replenish glucose) - Need to eat to satisfy hunger (~500C) (especially if eat 20g to 30g of protein) You may have eaten too many calories the night before (not good) Gain weight

The best and simple weight gain diet follows

a pumped of version of healthy eating

6. The Center for Science in the Public Interest has developed a system for ranking veggies in their nutritional value and fiber content. If you want a salad for a meal, which combination of veggies would offer you the best nutritional value? Bib lettuce, green beans, cauliflower, cucumber (not good) Iceberg lettuce, beets, mushrooms, alfalfa sprouts Red pepper, carrot, romaine, green pepper Spinach, tomato (dark veggies/potassium rich), beets (protein), cucumber

b lettuce, green beans, cauliflower, cucumber (not good) Iceberg lettuce, beets, mushrooms, alfalfa sprouts Red pepper, carrot, romaine, green pepper Spinach, tomato (dark veggies/potassium rich), beets (protein), cucumber (I think not sure

Chapter 2: Eating to Stay Health for the Long Run

foods that contain all nutrients No, doesn't contain all amino acids (9 of 10), not a protein

Essential fat

minimum level of body fatness, should have more body fat Males: 150 lb about 4% of body fat, or 6 pounds fat pounds Females: 125 Ib female 12% body fat, or 15 fat pounds

Chapter 14: Assessing Your Body: Fat, Fit or Fine? Describe factors contributing to weight (and fat) loss regarding exercise and diet. (CLO 2), (D #1), (Assignment #1) • Discuss the pros and cons of using a scale, BMI, and body-fat measurements to assess weight. Which is the most useful and least useful in determining overall health? (CLO 4), (D #1) Body fat essential part of

nerves, spinal cord, cell membranes

Bone Health (oseoporosis) • How can you reduce the risk of developing oseoporosis?

oseoporosis: thinning of bones, results in weak bones and hunched backs (backs not straight) 4x > likely to get stress fractures. • Reduce the risk: - Calcium rich diet/low sodium - Regular exercise - Normal hormones

Increasing weight (positive energy balance and regular resistance training)

positive energy balance: Weight gain dependent on extra Calories consumed Regular resistance training (like weight lifting or push-ups): Increase muscle mass → challenge muscles to work against resistance to which they are not accustomed — Best exercises for increasing muscle

Functions of Carbohydrates. If you exercise more should you eat them more It is the only macronutrient that can do what? _____ Muscles Is it a primary nutrient for the nervous system

— (Higher intensity of sports = more reliant on carbs) — Only macronutrient that can provide energy for anaerobic activities (i.e. sprinting) Macronutrient: fat, protein, and carbs — Spare muscles (if carb intake is too low, body will turn to the breakdown of muscle protein, means will not build mucsle) — Primary nutrient for the nervous system (from the bloodstream)

Skipping Breakfast (What are the 3 main consequence; CWF)

— Concentrate less effectively in late morning — Work/study less efficiently — Fall short of energy for afternoon workout — (Out all nutrition mistakes you might make, skipping breakfast is the biggest)

Most accurate way to measure body fat is to be measured by the same (qualified) health professional. What is essential, very low, low above, above average % for men and women? 6) A male with 23% body fat would be considered?

— Didn't say BMI, so just body fat Above average Male essential fat: 3-5% Female essential fat: 11-13% Very low fat: 5-10% Very low fat: 12-15% Low fat: 11-14% Low fat: 16-24% Average: 15-20% Average: 24-30% Above average > 20% Above Average >30%

Chapter 1: Building a High-Energy Eating Plan Keys 8. Eating a well-balanced diet can help prevent hunger and fuel the body and brain throughout the day, but it does not curb physiological and psychological cravings and desires.

— Prevent Hunger — Eat throughout the day/evenly distribute calories = Curb (restrain) physiological desire to eat excessive treats and tame psychological desire to reward yourself. (Limit night snacking) 8. False

Protein (study only underlined and bolded) Are they in animal and plant producsts? Protein converted into ... Dark meat w/ ___ and ___: reduce risk of ___ Most Americans eat >? Dieters __ protein needs

—Animals and plant products Protein converted into amino acids that build and repair muscles - Darker meats w/ iron and zinc: reduce risk of anemia • Most American eat >5oz • Athletes eat 1-2x more than needed • Dieters neglect protein needs study only underlined and bolded

Review of healthy habits Is better to get vitamins and minerals from foods or supplements?

• (A healthy diet and activity should be included in all people's lives • Sleep is essential to function properly • Vitamins and Minerals are essential, but it is better to eat them from foods and not rely on a them because foods tend to have many vitamins while vitamins contain isolated)

Athletes and Salt (read not study)

• (Salt = 40% sodium, 60% chloride • Sodium: maintain proper fluid balance between water in and around your body's cells • Need 1000mg/day of sodium • Many Americans consume about 3,400mg/day - Less than 2,300mg/day recommended - 1,500mg/day in high-risk groups)

Basic Nutritional Guidelines (calories, what to reduce, what to eat more of)

• Balance calories to maintain weight • Reduce sodium, trans fats, solids fats, refined grains • Increase veggies, fruit, whole grains; variety of protein

Overall 3 and 4

• Balance fat with carbohydrates • You make the decisions • Don't skip meals

Review of Fats

• Fats essential part of your diet • Fat soluble (in stockpiles) Vitamins include K, A, D, E • Fat on your body helps keep you warm (external) and protects and pads your organs (internal) — 20-35% of total calories should come from fats

Diet and Health ____, ___, and ___ increase risk of _____, ____, ___, ____, ____, ____

• Saturated fats (fatty acids), refined sugars, and highly processed foods increased likelihood of obesity, heart disease, cancer, hypertension, diabetes, kidney failure

Dinner (study blue) Should it be similar size to breakfast and lunch?

• Time to refuel • Similar size as breakfast and lunch(es) • Home cooking - Don't arrive home too hungry

Breakfast (Typical breakfast foods are..) Just read

• Typical breakfast foods are high in nutrients and provide energy for the start of the day • Top off glycogen levels • (Energy for class, workouts)

Hypertension or high blood pressure (read not study) • What % of Americans does it affect? • What is the normal range? High?

• What % of Americans does it affect? 40% • What is the normal range? High? Blood Pressure Normal range = 120 (heart open) over 80 (close, and high) High = 140/90 or higher

Nature knows the best weight for you (when you're most healthy), but guidelines estimated of healthy range (+ or - 10% if you have larger or small bone). How much should a men or women weigh (5ft tall + what?) What should a 5'5" woman weigh? A 6'1" man?

• Women: 100 pounds for the first 5 feet of height + 5 pounds per inch thereafter (45 kg for the first 152 cm (5ft), 0.9 kg/cm thereafter) • Men: 106 pounds for the first 5 feet of height + 6 pounds per inch thereafter (48 kg for the first 152 cm (5ft), 1 kg cm thereafter) What should a 5'5" woman weigh? A 6'1" man? Women in pounds: 100+ 5 Ib x 5 (in) = 125 pounds In kg = 45 kg + 0.9 kg x 5 = 49.5 kg Men in pounds: 106 + 6 Ib x 13 in = 184 pounds — For bones + or - calculation multiply answer by 10% + answer

Fats and Your Diet (only study blue, rest read). What is the difference between butter and margarine?

•(Good fish oils and plant fat •Less saturated animal fats •Cut back on partially hydrogenated oils (trans fat), and coconut and palm oils (has a lot of lauric acid)) •Helps absorb vitamins K, A, D, E What is the difference between butter and margarine? Soft (liquid) vegetable oils have a higher % of unsaturated fat than harder (solid) fat Margarine are thicker = less healthy, then butter

Summary of chapter

•Plan 1 or 2 fruits and veggies into every means •Boost intake of good fat by choosing olive and canola oils •Eat smaller portions of lean meats and larger portions of beans and legumes •Exercise daily

How many American are dissatisfied with their appearance? (Body Image)

⅓, —(women > than men) Size and shape are unique to a person's genetic makeup People who are obsessed with imperfections typically have lowered self-esteem - 25% self-esteem is tied into how you look