nutrition unit final

Question 1

calories in = calories out

Answer 1

maintain weight

Question 2

calories in> calories out

Answer 2

gain weight

Question 3

calories in < calories out

Answer 3

lose weight

Question 4

how many calories should an average person consume daily

Answer 4

2000 - 2500

Question 5

how many calories should elite athletes consume daily

Answer 5

5000

Question 6

what are macronutrients

Answer 6

carbohydrates, fats, proteins

Question 7

carbohydrates contain __ calories/gram

Answer 7

4

Question 8

fats contain __ calories/gram

Answer 8

9

Question 9

protein contains __ calories/gram

Answer 9

4

Question 10

simple carbs

Answer 10

white sugar, fruit, milk
high GI index

Question 11

complex carbs

Answer 11

bread, crackers, pasta, rice
low GI index

Question 12

what is the glycemic index

Answer 12

scale that ranks carbohydrate foods acording to how much they raise the glucose levels

Question 13

what is cholesteral

Answer 13

a waxy fat like substance thats found in all cells of the body

Question 14

what is good cholesteral and what is bad

Answer 14

LDL = bad
HDL = good

Question 15

saturated fats

Answer 15

approach with caution, animal meats, butter, etc eating to much can raise blood cholesterol levels

Question 16

unsaturated fats

Answer 16

we need them

Question 17

polyunsaturated fats

Answer 17

liquid at room temp, found in oils

Question 18

monounsaturated fats

Answer 18

liquid at room temp, found in oils and corn, helps decrease blood cholesterol levels

Question 19

transfats

Answer 19

dont need at all, found in processed food, linked with cardiovascular disease

Question 20

what are micronutrients

Answer 20

vitamins and minerals

Question 21

what is a vitamin

Answer 21

compound essential for natural growth ad development

Question 22

functions of vitamins

Answer 22

healthy skin
growth of bones
resistance to infection and night vision

Question 23

fat soluble vitamins

Answer 23

A,D,E,K

Question 24

roles of minerals

Answer 24

provide structure in forming bones and teeth
help maintain normal heart rythym
help regulate cellular metabolism

Question 25

major minerals

Answer 25

magnesium - energy supplying reactions and cellular metabolism sodium and potassium - nerve impulse transmission and fluid balance iodine - hormonal production

Question 26

what is a calorie

Answer 26

unit of energy

Question 27

how many extra calories to gain weight

Answer 27

500+ calories a day

Question 28

weight gain =

Answer 28

more protein, low GI, less carbs

Question 29

how much weight is healthy to lose a weel

Answer 29

1 - 2 pounds weekly

Question 30

deficit of 500 calories a day =

Answer 30

losing 1 pound a week

Question 31

weight loss =

Answer 31

more protein, low gi, less sugar

Question 32

results of poor nutrition

Answer 32

obesity iron deficiency anemia low calcium intake high blood cholesterol dental problems eating disorders

Question 33

why hydrate?

Answer 33

help replenish water loss during exercise help regulate core body temp improves performance during physical activity reduces risk of heat illness and dehydration

Question 34

how many cups of water should you drink daily

Answer 34

7 to 8 cups (2 litres)