Podcast
Questions and Answers
What are the 3 keys to nutrition?
What are the 3 keys to nutrition?
- Pay attention to what you eat
- How much you eat
- When you eat
- All of the above (correct)
Define nutrition.
Define nutrition.
The process by which the body takes in and uses food.
What is the definition of calories?
What is the definition of calories?
A measure of energy in food and in our body.
How many calories equals 1 lb of fat?
How many calories equals 1 lb of fat?
How many calories equals 1 lb of muscle?
How many calories equals 1 lb of muscle?
Define hunger.
Define hunger.
Define appetite.
Define appetite.
Define metabolism.
Define metabolism.
What effect do 5-6 small meals a day have?
What effect do 5-6 small meals a day have?
List 5 factors that affect metabolism.
List 5 factors that affect metabolism.
What are the 6 essential nutrients?
What are the 6 essential nutrients?
Define carbohydrates.
Define carbohydrates.
How many calories per gram do carbohydrates provide?
How many calories per gram do carbohydrates provide?
What are simple carbohydrates?
What are simple carbohydrates?
What are complex carbohydrates?
What are complex carbohydrates?
What role do carbohydrates play in the body?
What role do carbohydrates play in the body?
How many grams of fiber should you get daily?
How many grams of fiber should you get daily?
Fiber is found in many complex carbohydrates.
Fiber is found in many complex carbohydrates.
Proteins are essential to build muscle.
Proteins are essential to build muscle.
Proteins are made up of how many amino acids?
Proteins are made up of how many amino acids?
How many amino acids can your body produce?
How many amino acids can your body produce?
What are the other amino acids called that your body cannot make?
What are the other amino acids called that your body cannot make?
Complete protein contains how many essential amino acids?
Complete protein contains how many essential amino acids?
Complete proteins come from what type of source?
Complete proteins come from what type of source?
Incomplete protein lacks how many essential amino acids?
Incomplete protein lacks how many essential amino acids?
Incomplete protein comes from foods of what origin?
Incomplete protein comes from foods of what origin?
Although protein is not the major source of energy for the body, it does provide how many calories per gram?
Although protein is not the major source of energy for the body, it does provide how many calories per gram?
Consuming too much protein or too little can be dangerous to your health.
Consuming too much protein or too little can be dangerous to your health.
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Study Notes
Key Concepts of Nutrition
- Three essential keys to nutrition: what you eat, how much you eat, and when you eat.
- Nutrition defined as the process by which the body takes in and utilizes food, crucial for longevity.
Calories and Energy
- Calories measure energy in food and the body.
- 3,500 calories equal 1 lb of fat; 1,500 calories equal 1 lb of muscle.
Hunger and Appetite
- Hunger is a natural, inborn response that protects against starvation.
- Appetite refers to a desire to eat, not a necessity.
Metabolism
- Metabolism is the total calories burned for sustaining life.
- Increasing meal frequency (5-6 small meals) boosts metabolism.
- Factors affecting metabolism: age, body type, fasting, exercise, and meal frequency.
Essential Nutrients
- Six essential nutrients: carbohydrates, protein, fat, vitamins, minerals, and water.
Carbohydrates
- Carbohydrates are the body's main energy source; they provide 4 calories per gram.
- Simple carbohydrates, often referred to as "bad," include added sugars found in candies and snacks.
- Complex carbohydrates, considered "good," are found in whole grains, nuts, seeds, beans, and potatoes.
Functions of Carbohydrates
- Carbohydrates convert to glucose, the primary energy source, with excess stored as glycogen in liver and muscles.
- When glycogen is needed, it converts back to glucose; excess carbohydrates can turn into body fat.
Dietary Fiber
- Recommended daily fiber intake is 20 to 30 grams.
- Fiber is abundant in many complex carbohydrates and is crucial for digestive health.
Protein Essentials
- Proteins are vital for building muscle and overall health, composed of 20 amino acids.
- The body can synthesize 11 amino acids; the remaining 9 are essential and must be obtained from food.
Types of Protein
- Complete proteins contain all 9 essential amino acids and are primarily from animal sources.
- Incomplete proteins lack one or more essential amino acids and typically come from non-animal sources.
Protein Energy Contribution
- Proteins are not the main energy source for the body but provide 4 calories per gram.
- Excessive or insufficient protein intake can be detrimental to health.
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