FINISHED - Nutrition and Metabolism: Key Concepts for Health and Diet

Metabolism

the process of converting the components of the food we eat into the energy needed to power everything we do.

basal metabolism

the minimum amount of energy required to maintain vital functions in an organism at complete rest.

How much grains in a 2000 calorie diet?

6 ounces

How much vegetables in a 2000 calorie diet?

2.5 cups

How much fruit in a 2000 calorie diet?

2 cups

How much dairy in a 2000 calorie diet?

3

How much protein in a 2000 calorie diet?

5.5 ounces

What two nutrients help us build and maintain strong bones

calcium and vitamin D

What is the benefit of lowfat/fatfree foods

Less saturated fat

Benefits of vegetables

They provide vitamins, minerals, and fiber. They are low in calories and high in nutrients.

veggies/fruits in relation to disease

can prevent heart disease, diabetes II, and some forms of cancer

Benefits of protein

Helps with tissue maintenance and repair. Helps to provide energy.

How many calories is 1 gram of protein

4 calories

what to look for in protein?

Low saturated fat (fish, nuts, beans, chicken)

What do grains help with

provide body with energy

What should half your daily intake of grains be

whole grains (high in fiber)

first ingredients in refined grains

"enriched wheat flour" or "wheat flour"

Cons of refined grains + examples

Processed as a sugar (high energy leading to crash). Low nutrients, high calories. Examples - white rice, white bread, pasta, chips, donuts

First ingredient in whole grains

"whole" grain/oat/wheat

What does fiber do

helps with digestion, lowering cholesterol levels, and lowering blood pressure

What does a diet high in sodium increase a person's risk of?

Hypertension, heart disease, stroke

Recommended amount of salt/sodium

FDA = 2300mg, AHA = 1500mg

how to reduce sodium intake

choose lower sodium foods, don't salt when cooking, don't salt fries, eat less canned food

What can a diet high in sugar do?

Weight gain. Increases a person's risk of heart disease, type 2 diabetes, and cancer.

Recommended amount of added sugar

FDA = 50g, AHA = 20g

how many calories is one gram of sugar

4 calories

Over ____% of processed foods contain added sugar

70

Other names of added sugar

brown sugar, fruit juice concentrates, high fructose corn syrup.

What does saturated fat/trans fat do

Increase LDL cholesterol. Increase a person's risk of heart attack and stroke.

Recommended amount of saturated fat

FDA = 20g, AHA = 13g

Recommended amount of trans fat

0g

How many calories is one gram of fat

9 calories

What does unsaturated fat do + examples

lowers ldl choleserol/raises hdl cholesterol. Decreases person's risk of heart attack/stroke.

Examples: avocado, nuts, olive oil, fish

Daily value of fat

78g on a 2000 calorie diet

What does FDA recommend in fat intake

Less than 10% of total daily calories. (22 grams/200 calories on a 2000 calorie diet)

whats a fad diet

a short-term quick fix approach to weight loss putting dieter at risk

Signs of a FAD diet

rapid weight loss, no need to exercise, rigid menus, not FDA approved.

How many americans will die of heart disease?

1/3 (stroke/hypertension)

main contributors to obesity

poor diet, phsyical inactivity, genetic disposition

Obesity related diseases

type 2 diabetes, heart disease stroke, cancer, hypertension, arthritis.

how to prevent obesity

cardio workouts, lifting weights, healthy diet (lower calorie intake)

What is hypertension

chronic high blood pressure

What can high blood pressure do

damages eyes, kidneys, liver, nervous system, and increases risk of heart attack/stroke

How to lower risk of high blood pressure

lose weight, regular exercise, reduce stress, no smoking, reducing alcohol intake, low sodium intake.

What causes type 2 diabetes

too little insulin/resistance to insulin

how to reduce risk of type 2 diabetes

eat less calories, lower sugar, more fiber, exercise.

cancer is the what leading cause of death

2nd

How to reduce risk of cancer

Exercise, Regular medical care, monthly self screenings, lots of antioxidants.

What does high cholesterol lead to?

leads to heart disease and stroke

Limit of cholesterol?

300mg

How to prevent high cholesterol

Avoid foods like full fat dairy, red meats, baked goods, and fried goods

What does vitamin c do

boosts immune system.

benefits of a balanced diet

sufficient energy, healthy weight, promote good health, and prevent disease.

benefits of whole grains + examples

maintains constant energy throughout day. controls hunger. Examples - whole grain bread, whole wheat pasta, brown rice.

Benefits of oils

contains essential fatty acids

oils low in saturated fats

olive oil and vegetable oil

limit what in regards to oils

limit solid fats such as butter, lard, shortening, which are high in saturated fat

anemia

lack of iron --> lack of oxygen in blood

symptoms of anemia

feeling tired throughout the day with a weakened immune system

iron-rich foods

beans, lentils, meats, spinach

sources of Vitamin C

Citrus, bell peppers, strawberries, tomatoes, broccoli, brussel sprouts

BMI

Body Mass Index; measures height vs weight. tells what weight range and if they are at risk for diseases.

why is BMI outdated

only takes one of mnay factors when determining an individual's health risks (also muscle vs. fat isnt differentiated).

How to lose weight the healthy way

choose foods low in calories/high in nutrients, 5 meals instead of 3 large meals, eat breakfast, eat lots of fruits/veggies, grill/bake instead of frying, limit sugars, don't drink calories, drink water, eat whole grains, plan ahead and prepare meals, eat at home, slow down when u eat, keep record of food intake and exercise, exercise daily.