KW Test

What is the definition of a calorie?

A measurement of energy in food.

What factors determine how many calories you need each day?

Age, height, sex, activity level, weight, and more. Generally, 2,000 calories per day is recommended.

What can affect your metabolic rate?

Activity level and genetics.

What is energy balance?

The relationship between energy consumed (from food/drinks) and energy burned (through activity and body functions).

What are the recommended macronutrient percentages for an active lifestyle ('The Zone')?

40% carbs, 30% protein, and 30% fat.

How do you convert grams to calories to a percentage?

Multiply grams by calorie value (4 for carbs/protein, 9 for fat), then divide by total calories and multiply by 100.

How many calories per gram are in protein, carbohydrates, and fat?

Protein = 4, Carbs = 4, Fat = 9 calories per gram.

How does your body use carbohydrates for energy?

They are broken into glucose for energy; extra is stored as glycogen and eventually fat.

What are complete, incomplete, and complementary proteins?

Complete = all essential amino acids (animal products), Incomplete = missing some (plant-based), Complementary = two incomplete combined (e.g., beans and rice).

Which populations are at risk of not getting enough protein?

The elderly, the impoverished, and very active people.

What are 2 main functions of proteins, carbs, and 4 of fats?

Protein: energy and body repair. Carbs: energy and repair. Fats: backup energy, support immune system, skin/hair health, vitamin absorption.

What is the difference between simple and complex carbohydrates?

Simple = quick energy (sugars, fruits), Complex = slower energy (starches like potatoes, whole grains).

What are the effects of too much fiber?

Too much = stomach issues, nutrient loss;

What is the difference between ‘good’ and ‘bad’ carbohydrates?

Good carbs have more nutrients than calories; bad carbs have more calories than nutrients.

What’s the difference between saturated and unsaturated fats?

Saturated = solid at room temp, mostly animal-based. Unsaturated = liquid at room temp, mostly plant-based.

What are 4 ways to reduce saturated fat in your diet?

Avoid fried foods, check cooking oils, choose low-fat dairy, and eat more plant-based foods.

What process turns unsaturated fat into saturated fat?

Hydrogenation.

Which vitamins are fat-soluble?

Fat-soluble = A, D, E, K.

What is the energy order: carbs, fats, proteins?

Carbs and proteins are primary energy sources; fats are secondary.

How many extra calories are needed to gain one pound of body mass?

3,500 calories.

Name 3 vitamins with their functions and sources.

Vitamin D = bone growth, immune support; Vitamin K = blood clotting, strong bones; Vitamin B = metabolism, red blood cell formation.

What are the functions of calcium?

Calcium = bone health, clotting

What are the functions of sodium?

fluid balance, muscle contraction

What are the functions of potassium?

blood pressure, nervous system

What are the functions of iron?

red blood cell formation, energy.

What vitamins are water-soluble

Water-soluble = B, C.

What's the difference between fat and water soluble vitimans?

Fat-soluble dissolve in fat, water-soluble dissolve in water.

What are the effects of enough fiber?

Enough = healthy digestion and disease prevention.