90-10 rule
90% of the time healthy choices
10% do what you want
What is moderation
Watching how much you eat
What is food
Anything that nourishes the body
What is an essential
The body cannot make nutrients they must be consumed. W/O an intake specific deficiency signs and symptoms occur
What is a nutrient
Nourishes cells
Calories=_____
Energy
What are the 6 basic nutrients
CHO’s, proteins, lipids, vitamins, minerals, water
What does it mean if something is organic
Has carbon, living
What does it mean if something is inorganic
Doesn’t have carbon, not living
What are macro nutrients
Measured in large amounts-grams
What are micro nutrients
Measure in small amounts-milligrams, micrograms
Which of the 6 nutrients are organic? Inorganic?
Organic- CHO’s, proteins, lipids, vitamins
Inorganic- minerals, H2O
Which of the 6 basic nutrients are macro nutrients? Micro nutrients?
Macro- CHO’s, proteins, lipids
Micro- vitamins, minerals
Water is measured in such large amounts it is neither macro or micro
What are the leading causes of death
Heart disease, diet &health
Cancer
Stroke
Diabetes
Why are carbohydrates organic compounds?
It contains carbon and has more than one element in its structure
Carbohydrates are the most preferred _____ _____ for the body
Energy fuel
Carbohydrates produce ___ at the ______ rate
ATP, fastest
What are the simple sugars
Monosaccharides, Disaccarides
What are monosaccharides
Glucose, fructose, galactose
What are Disaccarides
Maltose, sucrose, lactose
What kind of sugar is glucose
Blood sugar
What kind of sugar is fructose
Fruit sugar
What kind of sugar is sucrose
Table sugar
What kind of sugar is lactose
Milk sugar
What kind of milk is maltose
Malt sugar
What is the most common type of fiber
Cellulose
Beta linked glucose molecules cannot be broken apart by human enzymes so no ____ is produced
Energy
What are the carbohydrate food sources?
- Grains, cereals, legumes
- fruits and vegetables
- starchy vegetables
What are plant carbohydrate food sources
•simple carbohydrates
-fruit, table sugar, sugar sweetened cereals
•complex carbohydrates
-vegetables, starchy vegetables, grains, legumes, whole grain cereals
What percent of calories should come from carbohydrates?
45-65%
How much fiber do you need
1.4 gram per 100 cal consumed
How many cal/gram does alcohol provide
7
What kind of depressant is alcohol
A CNS depressant
