Why wouldn't a vitamin be considered a macronutrient?
Vitamins are only needed in small quantities making them a micronutrient not a macronutrient. Macron... [Show More] utrients are carbohydrates, fats, and proteins. Vitamins are a micronutrient.
Cholesterol is not required for consumption since the body manufactures its own. If you choose to add cholesterol to your diet, what should your maximum daily intake be?
Maximum daily intake of cholesterol should be less than 300 mg/day. Cholesterol is only found in animal products
What type of dietary fiber should you consume if you have cholesterol problems or diabetes?
Soluble fiber- dissolves in water.
What type of dietary fiber should you consume if you have issues with constipation or are hoping to prevent colon cancer?
Insoluble fiber- does not dissolve easily in water and cannot be digested by the body
Foods rich in vitamin C enhance the absorption of what?
-It enhances the absorption of Iron.
-Vitamin C is a water-soluble vitamin, meaning that if you do take it in excess, your kidneys strain to excrete all the extra vit. C out.
-Yes, it is possible to take too much of a vitamin or mineral and yes—this can hurt you.
How much more vitamin C per day does a smoker need to consume than a non-smoker?
40-35mg more than a non-smoker
-Nonsmokers need to consume 60 mg of vitamin C each day;
-a smoker must ingest 100 mg of vitamin C each day in order to gain the same nutritional benefits
It is extremely important for pregnant women to consume folic acid every day (to prevent neural tube defects). How much more folic acid per day should a pregnant woman consume than a non-pregnant woman?
A man or a nonpregnant woman should consume 180-200 mcg of folic acid, whereas a pregnant woman should consume approximately 400 mcg of folic acid per day
These types of minerals are needed in quantities less than 100mg per day.
-Trace minerals (microminerals): essential to healthy living, they are needed in smaller quantities (less than 100 mg per day) than macrominerals.
-Examples: chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.
What is the difference between a simple carbohydrate and a complex carbohydrate? What examples does your book give of both?
-Simple carbohydrates are sugars that have little nutritive value beyond their energy content. Sugars that are found naturally in milk, fruit, honey as well as artificially added to foods such as cereals, fruit juices, or candy are examples of simple carbohydrates
-Complex carbohydrates provide the body with a steady source of energy for hours. In healthy amounts, complex carbohydrates from whole grain sources are the preferred carbohydrate of choice for dieters as they promote a slower release of the growth-hormone insulin. Examples of complex carbohydrates include whole wheat breads, whole wheat pastas, brown
rice, quinoa.
What are essential amino acids? What are non-essential amino acids?
-Eleven of the twenty are nonessential amino acids—they are manufactured in the body if food proteins in a person's diet provide enough nitrogen.
-Nine of the twenty are essential amino acids—the body cannot produce these, and thus must be supplied through an individual's diet.
Why is it particularly harmful to consume "Trans fats?"
--- Trans fats and saturated fats are more difficult for your body to break down than mono & polyunsaturated fats
Because it raises LDL (low-density lipoproteins), "bad," cholesterol and increases the risk of coronary heart disease.
Vincent consumes a steak containing 62 grams of protein. How many calories from protein is Vincent consuming?
(62 * 4) = 248 calories
--- 1gr=4cals
Vincent's steak has 7.2 grams of fat. How many calories from fat are in Vincent's steak?
(7.2 * 9) = 64.8 calories
--- 1gr=9cals
Vincent eats a granola bar containing 24 grams of carbohydrates. How many calories from carbohydrates does Vincent consume?
(24 * 4)= 96 calories
--- 1gr=4cals
What are the roles of water in the body, per your textbook?
Water lubricates joints, absorbs shock, regulates body temperature, maintains blood volume, and transports fluids throughout the body, while comprising 60% of an individual's body.
Make sure you know the RDAs (recommended daily allowances) for pretty much everything. I'll be asking you guys about them on the test e.g. RDA for sodium, vitamin C, vitamin D, cholesterol, the minerals etc....
--Sodium: 2,300 mg per day
--Vit C: 60 mg per day (non smoking) and 100 mg per day for smokers
--Vit D: 1000-4000 IU or 25-100 mg
--Cholesterol: less than 300 mg a day
Folic acid: 180-200 mcg for non-pregnant women and 400 mcg for pregnant women
What are the fat-soluble vitamins?
A, D, E, K
Applying knowledge: Mr. Wallace wants to maximize his muscular strength, endurance, and growth so he can intimidate the neighborhood bullies and attract a lady. He currently weighs 77.1 kg. Per your book, how many grams of protein should he be consuming each day? How many calories from protein does this equal to? How many additional calories from complex carbohydrates should he be consuming every day?
--Individuals who are trying to maximize muscular strength, endurance, and growth should take in the recommended 1.5 g of protein per kilogram of body weight, as well as an additional 500 calories of complex carbohydrates. The recommended protein and additional complex carbohydrates will work together to provide the extra nutrients and glucose needed for the increased muscular work load.
--Grams of protein he should be consuming: (77.1 * 1.5 = 115.65 )
--Calories from protein= from question 12 on study guide (115.65 * 4 = 462.6 calories)
--Additional calories from complex carbohydrates= 500 additional complex carbohydrates
Jody is an ovolactovegetarian. What does she consume that vegans do not consume?
Ovolactovegetarians consume eggs and dairy products.
Vegans completely void meat, chicken, fish, eggs or milk products.
Applying knowledge: John wants to maximize his muscular strength, endurance, and growth. He weighs 68 kg. How many grams of protein should he be consuming in a day? How many calories from protein does this equal? How many additional calories from complex carbohydrates should he be consuming every day?
--(68 * 1.5) 102 grams of protein
--(102 * 4) 408 calories
=500 additional calories
For a 2000 calorie/day diet, about how many slices of bread should someone consume if they want to meet their daily requirement for grains?
6 slices of bread (1 oz.= 1 slice of bread and you need to eat 6 oz. of grains every day.)
For a 2000 calorie/day diet, how many cups of milk should someone consume if they want to meet their daily requirement for milk? What if the person is a child between 2-8 years old?
Get 3 cups every day; for kids age 2-8 its 2 cups
What is the set point theory?
The set point theory postulates that the body regulates metabolism to maintain a certain weight, much the same as a thermostat regulates temperature.
--If fat stores fall below the "set" point, then the body responds by increasing appetite. If we overeat, then appetite may be reduced or all of the calories available may not be stored
What is "essential fat" and what are the ranges for a healthy college-aged woman and man?
Essential fat is that fat which is necessary for normal physiological functioning. If a female gets below 11%-13% of essential body fat, she typically experiences hormonal disturbances and may have menstruation cessation. Essential fat for men is around 3% body fat.
What are healthy ranges of body fat percentage for a healthy college-aged woman and man?
The ideal range for college-aged females is 18%-23% body fat and 12%-18% body fat for college-aged men.
What percent of a person's weight problems can be attributed to his/her genes?
40%
Define yo-yo dieting.
Losing weight faster often signifies a short-term fix, indicating that the weight loss will be difficult to maintain. Fast weight loss is often followed by fast weight gain. often the weight gain is a bit more than what was initially lost. Repeated bouts of weight loss/gain like this can gradually add unwanted excess weight.
How does weight gain occur? (hint: think of the term positive caloric balance).
Weight gain occurs when you regularly eat more calories than you use through normal bodily functions and physical activity.
--When your total caloric requirements are in excess of 3500 calories, you gain 1 lb
Dieting is considered "severe" when you consume less than how many calories per day?
Dieting or cutting back on calories is considered "severe" when an individual ingests fewer than 800 calories in a day.
negative caloric balance
a state in which the amount of calories consumed in food falls short of the amount of calories expended through metabolism and physical activity
Per your textbook, consuming less than what range of calories per day makes it impossible to acquire all your nutrients?
It is impossible to get all the nutrients you need with less than 1000-1200 calories daily.
How do we define overweight vs. obese?
-Overweight is defined as an excess of body weight to some height standard, or a BMI between 25 and 30.
-Obesity is a term that refers to excess fat with an accompanying loss of function and an increase in health problems, or a BMI of 30 or more.
What is one flaw about the BMI system?
It does not take in count the composition of the body. Fat, muscle, bone density, water, etc
According to your book, what did weight loss pills in the 1920s contain?
In the 1920s, weight loss pills were found to contain tapeworm eggs.
Per your book, how wide should "healthy plate" be?
A "healthy plate" is typically smaller in size, about 9″ in diameter, than a typical dinner plate found in most homes and is certainly smaller than the average size plate served in restaurants.
- it takes about 20 min for your stomach to signal is full, to the brain
How can severe restriction of calories negatively affect your appearance? Hint: Think "muscle mass" and "long term weight goals"
Muscle mass is lost with the rapid weight loss of severe caloric restriction. Muscle helps the body burn fat so without it weight will be gained back over time, but in the form fat. Not only will this cause you to be more overweight than before, but also you will have a less toned appearance.
The first step to having a healthy relationship is to focus on yourself and develop a positive self-worth. What questions might you ask yourself when trying to achieve positive self-worth?
(1) Whom do you see in the mirror? and (2) Would you want a relationship with you?
How is a positive self-worth represented?
A positive self-worth is represented in confidence, a healthy body, and a positive attitude about yourself and others.
Read the true-life story titled, Man Indicted in Death of A&M Student. You should be able to recognize its summary in a list of multiple choice answers and answer any question I ask about it.
A San Antonio man accused of posing as a woman on the Internet and luring a Texas A&M University junior to an out-of-town rendezvous was indicted Wednesday on charges of murdering the student. Lockwood has been in the Hays County Jail on $500,000 bail since April 27, when he was arrested for Kujawa's murder.
Abuse phases: The tension phase
typically builds slowly over time. This phase may consist of small insults that build into public humiliation and belittling.
Abuse phases: The explosion/Incident ("acting out) phase
typically happens in the privacy of a home or away from witnesses. Behaviors during this phase can include but are not limited to hitting, throwing down stairs, rape, and in some cases death. This is a dangerous cycle with high stakes.
Abuse phases: The honeymoon phase
may consist of flowers, apologies, and acting in a manner that originally attracted the abused to the abuser. This phase may last a day, a week, or sometimes longer. [Show Less]
