Nutrition, Weight Management, and Exercise Study Guide

Nutrients

Substances in food that your body needs to grow, repair itself, and supply you w/ energy

Calorie

A unit of heat used to measure the energy your body uses and the energy it receives from food

Hunger

• Hunger- natural physical drive to eat, prompted by the body’s need for food

Appetite

the psychological desire for food

Carbohydrates

starches and sugars found in foods, which provide your body’s main source of energy

Proteins

nutrients the body uses to build and maintain its cells and tissues

Nutrient-dense foods

foods that have a high ratio of nutrients to calories

Healthful foods

Healthful foods provide not only energy, but keep you mentally alert and looking and feeling good. They can also help to prevent unhealthy weight gain, diseases like type 2 diabetes, cardiovascular diseases, osteoporosis, strokes, and some cancers.

Poor reasons for eating:

stress, depression, boredom, as a reward, “mindless eating” (like snacking while watching TV, etc.), time, money, and advertising

Nutrient types:

Vitamins, minerals, and water perform other functions. Carbohydrates, proteins, and fats provide energy

Simple sugars

Fructose, lactose, etc.

Carbs

Converted into glucosein the body and used for energy

Proteins

Animal products provide all essential amino acids, while plant sources may lack one or more. Proteins are macromolecules made up of amino acids, essential for growth, repair, and maintenance of body tissues. “building blocks”

Fats

Unsaturated fats- Healthier of the 3 types

Saturated fats-mostly found in animal products & should be limited

Trans fats- worst one

Vitamins, Minerals, & Water

Calcium- essential for bone strength and muscle function; Vitamin D aids calcium absorption.

Water- You need at least 64 oz a day

Foods that are good to eat

Fruits, veggies, grains, dairy.

What to Avoid

High fat foods, added salts, added sugars, fast foods

Exercise

Physical activity to improve fitness, health, and overall well-being. It includes activities like running, swimming, and strength training.

Anorexia, Bulimia, binge eating

Eating disorders characterized by unhealthy eating habits and behaviors.

Metabolism

How your body turns food into fuel. (exercise will keep your metabolism steady as you lose weight)

Body composition and Body Mass Index

methods for assessing body fat and overall health, indicating the proportion of fat and lean mass in the body.

Advantages

Lower fat and higher cholesterol, reduce risk for heart disease.

Drawbacks

Low in protein, calcium, etc, which may lead to nutrient deficiencies and impact muscle mass.

Fad diets

popular dietary trends that promise quick weight loss but often lack nutritional balance.

Fasting

Deprives body of nutrients

Sedentary

Involving little physical activity

Cardiorespiratory Endurance

Ability of your heart, lungs and blood vessels to send fuel and oxygen to your tissues during long periods or moderate to vigorous activity

Muscular strength

the amount of force your muscles ca exert

Aerobic exercise

All rhythmic activities that use large muscle groups for an extended amount of time

Anaerobic exercise

Intense, short bursts of activity

Muscle cramps

Sudden sometimes painful muscle contractions

Strains

Overstretching or tearing a muscle

Sprains

Injuries to the ligaments around a joint

Specificity

choosing the right types of activity to improve a given element of fitness

Progression

Gradually increasing the demands on the body

Warm up

Gentle cardiovascular activity that prepares the muscles

Cool down

Low level zctivity that prepares your body to return to a resting state

RICE term (treats from over-exercising)

R-Rest I-Ice (no longer than 20 minutes at a time) C-Compression E-Elevation