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Essential nutrients
- Caloric: proteins, carbohydrates, and fats.
- Noncaloric: vitamins, minerals, and water.
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Primary functions of protein, carbohydrates and fats
- Protein: Used for fuel and essenial growth. Make our cells (nails, hair, bones, teeth)
- Carbohydrates: Cells in out brain and blood used only carbs as fuel. Glucose for blood sugar and immediate/ready energy
- Fats: Maintains healthy skin and hair. Need fat to use Vitamins A, D, E, K. Monounsaturated improves blood cholesterols. Polyunsaturated keep heart beat steady and clots blood.
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Number of calories per gram in protein, carbohydrates and fats
- Protein: 4 calories/gram
- Carbohydrates: 4 calories/gram
- Fat: 9 calories/gram
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Number of calories in one pound of fat
3500 calories/lb. fat
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Complete and incomplete protein
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Characteristics and leading sources of saturated fats
- Solid at room temperature
- Fat that is a contributor to cancers
- Animal sources: meat, cheese, milk, eggs
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Sources of fats: monounsaturated, polyunsaturated and saturated
- Monounsaturated: Avocados, most nuts, oils (olive, canola, peanut, safflower)
- Polyunsaturated: Fish (salmon, tuna, trout, sardines), dark leafy greens, walnuts, and flax seeds
- Saturated: Animal sources (meat, cheese, milk, eggs)
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What type of fats have the most health benefits?
- Polyunsaturated fat
- Omega-3
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Glucose and glycogen
- Glucose: Your blood sugar. Immediate/ready energy.
- Glycogen: Stored in muscles and liver
- When needed. glycogen turns to glucose for energy to burn. Stored energy.
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Function of fiber in the diet
- Makes stool softer and easier to pass
- Prevent constipation
- Slows absorption of glucose with lowers risk of diabetes
- Attaches to cholesterol and flushes it out to lower risk of heart disease
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Good sources of dietary fiber
Wheat products, fruits, and vegetables
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Glycemic index
A measure of how the ingestion of a particular food affects blood glucose levels
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Function of vitamins and minerals in the body
- Convert food energy into body energy
- Helps with heart beat, blood clotting
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Which vitamins are water soluble? Which are fat soluble?
- Water-soluble: C & B complex
- Fat-soluble: A, D, E, K
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Anemia
A deficiency in the oxygen-carrying material in the red blood cells
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Mineral deficiency which can lead to osteoporosis
Calcium
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Primary source of dietary calcium
Milk
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The benefit of antioxidants
Prevent body from producing harmful free radicals
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Recommended number of daily servings from each food group for a 2,000 calorie diet, according to the DASH food plan
- Protein: 4 oz. (size of deck of cards)
- Fat: 67 grams (5 tbsp)
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The leading source of calories in the American diet
Saturated fat and sugars
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Dietary Guidelines for Americans
Promote health and reducce the risk of chronic disease
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Ways to reduce fat in your diet
- Eat chicken, turkey and fish, instead of red meat
- Low fat cheese
- Cut down on pastries, fried foods, mayonnaise, and salad dressing
- Recommend that we don't eat more than 67 grams of fat per day. (40-50 grams per day to lose weight)
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How much is considered moderate alcohol for men? For women?
- Men: no more than 2 drinks
- Women: no more than 1 drink
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Resting Metabolic Rate
- Energy required just to maintain body functions
- Dictated by genes and behavior
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Factors that affect metabolic rate
- Yo-yo dieting: Losing weight and gaining it back over and over again
- Restrictive dieting: depriving of certain foods. Leads to binge eating.
- Psychological, Social, and Cultural Factors: stress, obesity, lack of knowledge, families.
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Recommended number of meals/snacks per day for weight management
- Eat small frequent meals on a dependable schedule
- Keeps metabolism up
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How much weight should be lost each week to improve chances of maintaining the weight loss?
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Bulimia nervosa
- Binge-eating followed by purging
- Harder to detect
- Purging 2x a day 2x a week
- Menstrual problems
- Liver and kidney damage
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Anorexia nervosa
- Do not eat enough food to maintain a reasonable body
- Fear of getting fat
- Not eating, exercising excessively
- Affects 1.3 million Americans (95% women)
- 12-18 years old
- Affects heart rate, gastrointestinal system, hormones
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Stress, stressor and stress response
- Stressor: any physical or psychological event or condition that triggers stress. (Cause of stress)
- Stress response: emoitional and physical responses
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General Adaptation Syndrome
- Body releases hormones to prepare body to fight through this (cortisol and epinephrine)
- When a person perceives an event as stressful, the pituitary gland produces ACTH (goes into bloodstream to adrenal glands producing epinephrine, aka adrenaline)
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Effective and ineffective responses to stress
- Positive: talking, laughing, meditation, praying
- Negative: holding it in, angry, bitter, self-talk (easier to put yourself)
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Eustress and distress
- Eustress: Positive stress. Exercise, weddings, school, having a baby, performing on stage. Motivates us to make changes.
- Distress: Unpleasant stress. Work, relationships, parents, finals, traffic, financial problems. Can lead to sickness and even death.
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How stress may increase the risk of heart disease
High blood pressure most serious long-term effect of stress
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Stress management techniques
- Social support
- Communication
- Exercise
- Eating habits
- Tim-management
- Break long-term goals into short-term goals
- Consider doing you least favorite task first
- Give yourself a break
- Accept the fact that we all make mistakes
- Stop thinking about what you're going to do, "Just Do It"
- Cognitive techniques (modify expectations, laugh)
- Relaxation techniques (hypnosis, massage, slow deep breathing)
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Nutrition for coping with stress
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How exercise relates to stress management
Light exercise relieves stress
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