Nutrition Study notes
What is the recommended protein intake for an average person?
.8/1kg per day
What is the recommended protein intake for adults?
.8g/kg.
What is the recommended protein intake for those trying to build muscle?
1.2-1.7g/kg per day
How many amino acids make up protein?
20.
What is borderline blood cholesterol?
201-239 mg/dL.
What is the calorie content of protein?
4 calories/g.
How much carb do we need?
40-65% of diet, 1 gram of carb has 4 calories
What are the recommended percentages for carbs, protein, and fat on My Plate?
45-65%, 10-30%, and 20-30%, respectively
What is the rating for low glycemic foods?
55 or lower
What is the rating for high glycemic foods?
70 or more
What is a food scavenger hunt?
A game or activity where participants search for specific foods or ingredients
What is cholesterol?
A lipid naturally produced in the liver.
What is a calorie?
A measurement of energy, turns into fat when not used
What is glucose?
A simple sugar that is the primary source of energy for the body
What is fiber?
A type of carbohydrate that aids in digestion and weight management
What is My Plate?
A visual guide to healthy eating
What factors affect the glycemic index?
Acidity, cooking time, fiber content, processing, and ripeness
What is nutrient density?
Amount of nutrients in a certain thing
What is normal blood cholesterol?
Anything less than 200 mg/dL.
What are nonessential amino acids?
Body makes them itself.
What are carbohydrates?
Body's primary source of energy
What are some examples of complex carbs?
Bread, cereal, pasta, vegetables like potatoes, peas, and corn
What is catabolism?
Break down molecules and release energy
What are some examples of added sugars?
Brown sugar, corn sweetener, corn syrup, fruit juice concentrates, high fructose corn syrup, honey, inverted sugar, malt sugar, massales, syrup ending in ose
What are amino acids?
Building blocks of proteins
What are some examples of simple carbs?
Candy, desserts, processed food, sodas, fruit, vegetable, or milk
What are some foods with unsaturated fats?
Canola oil, olive oil, peanut oil, sunflower oil, and avocado.
What are the 6 elements of nutrition?
Carbohydrates, Protein, Fat, Vitamins, Mineral, Water
What is anabolism?
Construct things and consume energy
What happens to excess carbs?
Converted and stored into fat
What is metabolism?
Describes every single metabolic reaction in the body
What are catabolic reactions?
Destroys reactants reducing big complex substances in molecular rubbles
What is fiber and how does it affect the body?
Fiber cannot be broken down by the body and helps you feel full
What are the benefits of good fats?
Good for heart and body.
What are the consequences of protein malnutrition?
Growth failure, loss of muscle mass, decreased immunity, weakened heart and respiratory system, even death
What is protein?
Helps build and repair muscle tissue and other structures.
What are the consequences of consuming too much sugar?
Increase of heart disease, blood pressure, chronic inflammation, weight gain, diabetes, and fatty liver disease
What are minerals?
Inorganic compounds required for various bodily functions
What is the glycemic index?
It identifies how foods affect blood sugar and insulin
What is protein malnutrition known as?
Kwashiorkor
What is dehydration?
Lack of water in the body
What are the benefits of fiber?
Lower cholesterol, weight control, constipation, blood sugar control, reduces risk of cancer, healthens digestion
What are some food substitutions?
Mashed potato - mashed cauliflower, Flour tortilla - corn tortilla, Sour cream - greek yogurt, Fruit juice - fruit water
What are some sources of complete proteins?
Mostly from animal sources.
What are some sources of incomplete proteins?
Mostly from fruits, vegetables, and grains.
What are essential amino acids?
Must be obtained through foods.
What is nutrition?
Necessary for health growth and development
What is water?
Necessary for health growth and development
What are proteins?
Nutrients required for growth and repair of body tissues
What are macronutrients?
Nutrients required in large amounts
What are micronutrients?
Nutrients required in small amounts
What are fats?
Nutrients that provide energy and help absorb vitamins
What are the risks associated with bad fats?
Obesity, cancer, and disease.
What are vitamins?
Organic compounds required for various bodily functions
What is high blood cholesterol?
Over 240 mg/dL.
What is fiber?
Part of plants that can't be digested
What is a simple healthy swap for white bread?
Pita
What are incomplete proteins?
Proteins lacking essential amino acids.
What are complete proteins?
Proteins that contain all 20 amino acids.
What is a simple healthy swap for rice?
Quinoa
What are anabolic reactions?
Reassembles that rubble into new and bigger products
What are the different kinds of fats?
Saturated, trans, monounsaturated, and polyunsaturated.
What are the three types of fats?
Saturated, unsaturated, and trans fats
What are the 10 rules for reading food labels?
See user's notes for detailed rules
What is the difference between simple and complex carbs?
Simple carbs are already broken down, while complex carbs are multiple layers of sugar and enter the bloodstream slowly
What are the types of fiber?
Soluble and Insoluble
What is fat?
Stored energy, 9 calories per gram, necessary for protecting organs, insulating nervous system and absorbing vitamins.
What are the three types of carbohydrates?
Sugars, starches, and fiber
What is the concern with cholesterol?
When there's cholesterol in the blood, low density lipoprotein can lead to plaque build up which contributes to heart disease or stroke.