Health and Wellness - Diet and Nutrition

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Health and Wellness - Diet and Nutrition
2013-08-01 17:49:38

Diet and Nutrition Chapter
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  1. What are the 6 Basic Nutrients?
    • Carbs
    • Proteins
    • Fats
    • Vitamins
    • Minerals
    • Water
  2. What is the breakdown of the percentage of Calories?
    • 45 - 65% carbohydrates
    • 20% fat
    • 10-20% protein
  3. How many calories are in 1 pound?
    3500 calories
  4. How many calories per 1 gram are in Carbohydrates?
    4 cal/gr
  5. How many calories are in 1 gram of Proteins?
    4 calories per gram
  6. How many calories are in 1 gram of fat?
    9 Calories per gram.
  7. Vitamins - Which vitamins are water soluble?
    C, B-group 

    Niacin, Thiamine, roboflavin, pyridoxine, biotin
  8. Vitamins
    Which vitamins are Fat soluble?
    A, D, E and K
  9. Vitamins 
    Which vitamins are antioxidants?
    A, C and E
  10. Where are fat soluble vitamins stored?
    Fat soluble vitamins are stored in fat.
  11. What do antioxidants fight?
    Antioxidants fight free-radicals. 

    *Free-radicals can damage your blood vessels.
  12. What did the Dietary Supplement Act of 1994 do?
    The act deregulated dietary supplements.
  13. What is the definition of a dietary Supplement?
    1. Does not provide caloric value

    2. Must have a label that says it does not diagnose, prevent,  or do anything else.
  14. Most dietary supplements lead to what type of effect?
    Placebo effect.
  15. What is LDL?
    Low density lipoproteins
  16. What is HDL?
    High density lipoproteins
  17. What state is Saturated fat at room temperature?
  18. What state is unsaturated fat at room temperature?
  19. What does the 3:1 ration breakdown to?
    • 150 HDL (high density lipoproteins)
    • 50   LDL (low density liproproteins)
  20. Is cholesterol over 200 ml/dl bad?
  21. What is the normal cholesterol level?
    200 ml/dl
  22. What are transfats?
    • 1. manmade
    • 2. your body does not know how to process them. 
    • 3. they are unsaturated hydrogenated fats. (The hydrogen was put back into them (liquid) state to them solid). Example: margarin
  23. What are proteins?
    Chains of amino acids.
  24. How are carbohydrates measured?
    By the glycemic index
  25. On the Glycemic index, which end is which?

    1. Low 

    2. High
    1. Low glycemic is good

    2. High glycemic is bad
  26. Give an example of a mineral:



  27. What is the best source of minerals?
  28. What form do we need from minerals?
  29. What is physical fitness?
    The ability to get through the day.
  30. What is Health related fitness?

    muscular strength

    muscular endurance


    body composition
  31. What are the risk factors for metabolic syndrome?
    waist size (>40M; >35F) 

    Triglycerides over 150

    Blood glucose over 110

    HDL <40M; <50F
  32. People with 3 factors of metabolic syndrome are:
    2x more likely to have a heart attack;

    3x more likely to develop heart disease
  33. What is the FITT principle?



  34. How do you measure your target heart rate?
    220-age x .6
  35. What is the overload principle?
    In order to get a change you need to do aerobic excercise as hard and as possible.
  36. What is aerobic vs anaerobic?
    anarobic = power lifting at 100% max

    aerobic = log walks at 50% - stable