He ed 110

is sugar intake associated with obesity?

no!!!!

are ultra-processed foods associated with obesity?

yes!!!!

Canada’s food guide: foundations for healthy eating

nutritious foods, plant based, no saturated fats, water!

Canada’s food guide: Foods and beverages that undermine healthy eating

processed foods, alcohol, sweets

Canada’s food guide: food skills

cooking and food prep, food labels, helps decrease waste

what is eating with family associated with?

more produce, better health, lower obesity rates

how does watching t.v. affect your eating?

it can lead to overeating

examples of saturated fats

animal products like butter, cheese, and meat

examples of unsaturated fats

olive oil, avocado, some nuts

what is cholesterol?

waxy stuff in your blood and cells

how do cholesterol affect you?

low density lipoprotein, high density lipoprotein, heart disease

what do vitamins do?

producing red blood cells, maintaining body systems (nervous, immune)

what do minerals do?

regulate body function, tissue growth

what does sodium do?

fluid balance, helps movement, don’t eat too much!

how does calcium help you?

bones, blood clotting

how does iron help you?

transportation of oxygen

how does potassium help you?

fluid balance, muscle activity

why is protein important?

promotes growth and development, healthy muscles and bones, muscle recovery after workouts and injuries, supports a healthy immune system

difference between animal and plant-based proteins

animal products have complete proteins because they have all EAA, plant-based are incomplete

why are carbs important?

they are our main source of energy

what do soluble fibers do?

slows digestion and helps nutrient absorption

what is the difference between simple and complex carbs?

complex take longer to digest

what do essential fats do?

helps with the nervous system and hormonal function

what are stored fats for?

insulation, cushion organs, regulate function

what are sedentary calories?

sitting at a desk all day, going home and watching t.v.

what are low active calories?

sitting at a desk but you walk to work for 30 minutes

physical activity vs exercise

physical activity: any body movement that expends energy more than resting

exercise: leisure time, performed repeatedly with specific objectives

what is RMR?

resting metabolic rate: energy needed to maintain body at rest

what is BMR?

basal metabolic rate: minimum energy required to function

what is TEF?

thermic effect for food: energy required to digest food

what is EEA?

energy expenditure of activity: energy required for muscular work

how much moderate-vigorous exercise should you do per week?

150 minutes

how often should you do resistance training per week?

2 times/week

what does it mean to be healthy?

elongating your life while also increasing your quality of life

different health models: medical model

no diseases and high functioning

different health models: holistic model

physical, social, and mental well-being

different health models:

why is it hard to avoid gaining weight as we age

metabolism slows down

BMR

basil metalabolic rate: minimum energy required to function at a base level