Podcast
Questions and Answers
What is a key characteristic of water-soluble vitamins?
What is a key characteristic of water-soluble vitamins?
- They dissolve in water and are not stored in the body. (correct)
- They are stored in the liver for long durations.
- They require dietary fat for absorption.
- They can be found in high amounts in dairy products.
Which food sources are rich in trace minerals?
Which food sources are rich in trace minerals?
- Fruits and nuts
- Whole grains and lentils
- Dark leafy greens and dairy products
- Chicken and beans (correct)
What is the role of zinc in the body?
What is the role of zinc in the body?
- It is essential for energy production.
- It helps store carbohydrates.
- It helps in the absorption of fat-soluble vitamins.
- It encourages the production of enzymes. (correct)
How do fat-soluble vitamins differ from water-soluble vitamins?
How do fat-soluble vitamins differ from water-soluble vitamins?
What type of minerals does the body require in larger amounts?
What type of minerals does the body require in larger amounts?
Which vitamin is essential for maintaining cognitive function?
Which vitamin is essential for maintaining cognitive function?
What is a common consequence of excessive consumption of water-soluble vitamins?
What is a common consequence of excessive consumption of water-soluble vitamins?
Which of the following is a function of carbohydrates?
Which of the following is a function of carbohydrates?
What is the primary purpose of counting macros in your diet?
What is the primary purpose of counting macros in your diet?
What formula is used to calculate the total daily energy expenditure?
What formula is used to calculate the total daily energy expenditure?
Which of the following factors is NOT necessary for calculating BMR for women?
Which of the following factors is NOT necessary for calculating BMR for women?
Using the Harris-Benedict Equation, what is the BMR calculation for a woman who is 50 kg, 154 cm tall, and 18 years old?
Using the Harris-Benedict Equation, what is the BMR calculation for a woman who is 50 kg, 154 cm tall, and 18 years old?
Which component is NOT included in the BMR formula for men?
Which component is NOT included in the BMR formula for men?
What does a serving size indicate?
What does a serving size indicate?
If a serving size of crackers is 4 and contains 70 calories, how many calories are in 12 crackers?
If a serving size of crackers is 4 and contains 70 calories, how many calories are in 12 crackers?
How much fat is consumed when eating 12 crackers if each serving of 4 contains 3 grams of fat?
How much fat is consumed when eating 12 crackers if each serving of 4 contains 3 grams of fat?
What is the total carbohydrate content in 12 crackers if a serving of 4 contains 10 grams of carbohydrates?
What is the total carbohydrate content in 12 crackers if a serving of 4 contains 10 grams of carbohydrates?
How many grams of protein are present in 12 crackers if each serving of 4 contains 1 gram of protein?
How many grams of protein are present in 12 crackers if each serving of 4 contains 1 gram of protein?
How many ounces of fluid should you consume 2 to 3 hours before working out?
How many ounces of fluid should you consume 2 to 3 hours before working out?
What should you consider when determining how much water to drink while exercising?
What should you consider when determining how much water to drink while exercising?
How many ounces of water should you drink immediately after working out?
How many ounces of water should you drink immediately after working out?
What is the recommended daily fluid intake for most people according to Harvard Health?
What is the recommended daily fluid intake for most people according to Harvard Health?
How much fluid should be consumed during exercise every 10 to 20 minutes?
How much fluid should be consumed during exercise every 10 to 20 minutes?
What additional fluid should be considered for every 30 minutes of planned exercise?
What additional fluid should be considered for every 30 minutes of planned exercise?
Which method can help establish how much water you should drink based on your weight?
Which method can help establish how much water you should drink based on your weight?
What happens to your hydration needs if you are exercising in very hot conditions?
What happens to your hydration needs if you are exercising in very hot conditions?
What is the primary difference between macronutrients and micronutrients?
What is the primary difference between macronutrients and micronutrients?
Which of the following is considered a macronutrient?
Which of the following is considered a macronutrient?
Why is the role of nutrition considered vital in physical fitness?
Why is the role of nutrition considered vital in physical fitness?
Which statement best describes micronutrients?
Which statement best describes micronutrients?
What factor is crucial in maintaining lifelong health alongside nutrition?
What factor is crucial in maintaining lifelong health alongside nutrition?
What is the main function of carbohydrates in the diet?
What is the main function of carbohydrates in the diet?
Which of the following is NOT a dimension of wellness?
Which of the following is NOT a dimension of wellness?
How do macronutrients differ in energy provision?
How do macronutrients differ in energy provision?
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Study Notes
Water-Soluble Vitamins
- Dissolve in water and are not stored in the body for long periods
- Flushed out through urine when consumed excessively
- Crucial for energy production and various bodily functions
- Need to be consistently consumed from different sources
Fat-Soluble Vitamins
- Dissolve in fat and are stored in the liver and fatty tissues
- Essential for various bodily functions
- Require dietary fat for proper absorption
Macro-Minerals
- Required in larger amounts than trace minerals
- Vital for maintaining overall health
- Found in dairy products, dark leafy greens, almonds, and black beans
Trace Minerals
- Required in small amounts
- Play significant roles in maintaining health
- Iron preserves red blood cells, immunity, and cognitive function
- Zinc encourages the production of enzymes
- Good sources include dairy, whole grains, lentils, chicken, and beans
Macros
- The right ratio of macronutrients can help people make smart, healthy food choices and maintain a moderate weight
Harris-Benedict Equation
- A formula to calculate Basal Metabolic Rate (BMR)
- BMR is multiplied by an activity factor to determine total daily energy expenditure (calories)
Serving Size
- Tells how much people typically eat and the nutrition in that amount
- When eating more than the recommended serving size, multiply the nutritional information on the label by the number of servings consumed
Water Intake
- The rule-of-thumb equation for how much water to drink is to take half your body weight and drink that amount in ounces of water.
- Add 12 ounces (355 ml) of water to your daily intake for every 30 minutes of exercise.
- Consider factors, including sweat rate, heat and humidity, clothing, and exercise duration and intensity
- Sports drinks can help maintain energy balance during exercise.
Exercise Hydration
- Drink 17-20 oz of water 2-3 hours before exercising
- Drink 8 oz of water 20-30 minutes before exercising
- Drink 7-10 oz of water every 10-20 minutes while exercising
- Drink 8 oz of water after a workout
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