Nutrition Basics Quiz

Nutrition Basics

• Food intake is essential for physical conditioning.
• Nutrients are substances in food that provide structure, function, and energy.
• Essential nutrients must be obtained from the diet because the body cannot produce enough on its own.

Food Groups

Carbohydrates

• Provide energy to the body.
• Rich sources include rice, whole grain, flour, potatoes, cereals, and seeds.
• Starch is the primary component, which is converted into energy-producing sugar.

Protein-Rich Food

• Essential for building and repairing body tissues.
• Act as energy reserves when carbohydrates are depleted.
• Sources include meat, fish, poultry, beans, milk, and eggs.

Fat-Rich Food

• Essential for body lubrication and insulation.
• Protect internal organs and provide essential fatty acids.
• Should be consumed in moderation to avoid excess intake.
• Avoid fried foods, mayonnaise, butter, and cheese.

Vitamins & Mineral-Rich Foods

• Regulate metabolic processes.
• Abundant in green leafy and yellow vegetables and fruits.
• Vitamins C and D are not stored in the tissues and require daily intake.

Maintaining a Balanced Diet

• Incorporate all food groups into meals and snacks to ensure sufficient nutrient intake.
• The quantity of food is crucial for maintaining a healthy weight.

Macronutrients

• Required in larger amounts by the body:
  • Carbohydrates
  • Protein
  • Fats
  • Water

Micronutrients

• Required in smaller amounts by the body:
  • Vitamins
  • Minerals

Calories

• "Food Energy"
• Measure of the energy provided by food.
• Measured in kilocalories (kcals).
• Essential for bodily functions such as breathing, blood circulation, and physical activity.

MyPlate

• USDA updated food guidelines.
• Half of the plate should be fruits and vegetables.
• The other half is divided between grains and proteins (grains slightly higher in quantity).
• Dairy products are represented by a drink.

Approximate Weight

• Suggested by Kenneth Cooper:
  • Male: Height in inches x 4 – 128
  • Female: Height in inches x 3.5 - 108

Nutrition

• Food intake is the key to good physical conditioning.
• Nutrients are substances in food that provide structural or functional components or energy to the body.
• Essential nutrients must be obtained from the diet because the body cannot produce them in sufficient quantities.

The Food Groups

• Carbohydrates are energy-giving foods.
  • They include rice, whole grain, flour, potatoes, cereals, and seeds.
  • Starch is their main component, which is turned into sugar to produce energy.
• Protein-rich foods are the building blocks of the body, repairing and building tissue.
  • They also provide energy reserves when carbohydrates are depleted.
  • Examples include meat, fish, poultry, beans, milk, and eggs.
• Fat-rich foods are needed for body lubrication and insulation.
  • They protect internal organs and provide essential fatty acids.
  • Minimizing fat intake is important. Avoid fried foods, mayonnaise, butter, and cheese.
• Vitamins and mineral-rich foods are body regulators of metabolic processes.
  • They are found in green leafy and yellow vegetables and fruits.
  • Vitamins C and D are not stored in the body, requiring daily intake.

Essential Nutrients

• Macronutrients: Nutrients the body needs in larger amounts.
  • Carbohydrates
  • Protein
  • Fats
  • Water
• Micronutrients: Nutrients the body needs in smaller amounts.
  • Vitamins
  • Minerals

Calories

• Calories are "food energy" and measure the energy provided by food.
• They are measured in kilocalories (kcals).
• The body needs calories to perform its functions, including breathing, blood circulation, and physical activity.

MyPlate

• The USDA's updated food guidelines.
  • Half of the plate should be fruits and vegetables.
  • The other half should be grains and proteins, with a slightly higher quantity of grains.
  • Dairy products are represented by a drink on the side.

Approximate Weight

• Suggested by Kenneth Cooper:
  • Male: Height (in inches) x 4 - 128
  • Female: Height (in inches) x 3.5 - 108