Nutrition

NUTRITION 101: KISSKEEP - IT – SIMPLE - STUPID

• EASY AS PIE – NOT

• BREAKFAST OF CHAMPIONS

•What is Nutrient Density–How does it apply to you & your

nutritional choices

Energy Sources:

Proteins (10-35%)Carbs (45-65%)Fats (20-35%)

Proteins =4Cal/GramCarbs =4Cal/GramFats =9Cal/Gram

Sources break down to:

• Protein Amino Acids

• Carbs Glucose • Fat Monoglycerides

Triglycerides LD&HD cholesterol Fatty acids

Pick a Team

A. PackersB. VikingsC. LionsD. Bears

Packers

VikingsLio

nsBears

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A 9 ounce piece of Steak has 75 grams of protein. So a 9 ounce piece of steak has how many calories?

A. 75x4 Calories / gram = 300 Calories

B. 75x9 Calories / gram = 675 Calories

C. Depends which butcher cuts the steak

D. Not enough information is provided to know this answer.

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Which is not a symptom of Metabolic Syndrome?

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1. Belly Fat2. High Blood Pressure3. High Fasting Blood

Sugar levels4. High HDL Cholesterol

When the heart is contracting to pump blood

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1. Blood Pressure2. Systolic3. Diastolic4. Heart Arrhythmia5. Heart Attack6. It’s Love

Free floating fat in the bloodstream that is stored if not used.

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1. Trans Fat2. Cholesterol3. Saturated Fat4. Triglycerides5. Whale Fat

Which of the previous food choices will raise your Triglycerides the most?

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1. Big mac2. Glass of Beer3. Candy4. Pasta Dish

A type of fat that you can easily measure yourself to see if you are at a health risk

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1. Abdominal Fat2. Saturated Fat3. Trans Fat4. Unsaturated Fat5. Subcutaneous Fat6. Minnesota Fats

Essential Fat is what percentage of body weight for women?

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1. 10-12%2. 14-20%3. 21-24%4. 25-31%5. 32% +

% of body fat categories

WomenMen• Essential Fat 10-12% 2-4%• Athletes 14-20% 6-13%• Fitness 21-24% 14-17%• Acceptable 25-31% 18-25%• Obese 32%+ 25%+

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What is the normal range for blood pressure?

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1. 90/602. 100/803. 130/804. 120/905. 120/80

Which one is the bad cholesterol?

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1. HDL2. LDL3. CIA4. MIA5. DOA6. VPL’s

Which is NOT one of the five food ingredients you don’t want to see on a

food label?

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1. High Fructose Corn Syrup

2. Unsaturated fat3. Sugar4. Enriched Flour5. Trans Fat

On a food label, food ingredients are listed by

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1. Calorie content, most to least

2. Name, in alphabetical order

3. Volume, from least to greatest

4. Weight, from most to least

Dailey values are calculated for the average person that consumes

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1. 1,500 calories a day2. 2,000 calories a day3. 2,500 calories a day4. 3,000 calories a day

When extra hydrogen is added to vegetable oil you get

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1. Triglycerides2. Saturated fat3. Cholesterol4. Trans-fat5. Dirty bomb

Which of the following is an example of a nutrient dense food?

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1. Cake2. Candy3. Low-fat Yogurt4. Soft Drinks5. Rocks

When you add hydrogen to oils to make them more solid you get

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1. Trans Fat2. Unsaturated Fats3. Saturated Fats4. Triglycerides5. Metabolism6. Silly Puddy

Pay Attention to Serving Size

Remember:

Protein/Carbs=4 Cal / g

Fat = 9 Cal/g

Ingredients listed byWeight in product(avoid bad ones in

Listed in top 5)

Which is not used as a source of energy?

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1. Vitamins2. Carbohydrates3. Fats4. Proteins

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Which is used most as an energy source at rest?

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1. Minerals2. Fats3. Proteins4. Carbohydrates

Which energy source does your body use as a last resort?

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1. Fats2. Carbohydrates3. Metabolites4. Proteins

Burning Calories

• When we exercise or do strenuous labor we burn more calories than at rest.– The key is to understand the fat to carbohydrate ratio

during activity.

During Rest & Low Activity During Intense Exercise

Carbs Fat Carbs Fat

The chemical process by which your body breaks down food to release energy is…..

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1. Nutrition2. Metabolism3. Saturation4. Constipation5. Socialism

What is your basal Metabolic rate?

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1. The rate in which you use energy when your body is at rest

2. Your resting heart rate3. Your metabolism after

you exercise4. The rate in which you eat

food

Which type of exercise effects your over-all metabolism the most?

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1. Aerobic Exercise2. Weight Lifting3. Flexibility4. Any exercise will

increase your metabolism

Metabolism

• Basil metabolism – The release of energy that keeps the vital organs functioning.

Weight training has a greater effect on long-term metabolism than aerobic training.

Types of food eaten will increase metabolism.

Nutrients made of living things, that are required only in small amounts, and assist in many chemical reactions are…

1. 2. 3. 4. 5.

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1. Minerals2. Vitamins3. Electrolytes4. Supplements5. 5 hour energy

Types of Nutrients

Vitamins – Come from living things and assist in chemical reactions (Assist in the body using other nutrients).

Minerals – Come from rocks and soil

Carbohydrates – Energy (Brain)Fats – Energy (Insulation, organ protection)Proteins – Energy (muscle)

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If a person does not get enough iron, they may get….

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1. Anemia2. Scurvy3. Ricketts4. Dehydration5. Athlete’s Foot

Health Problems and the lack of vitamins and minerals.

• Anemia – Low iron

• Osteoporosis – low calcium

• Scurvy – Lack of Vitamin C

The process of maintaining a balance with-in your body is….

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1. Dehydration2. High Metabolism3. Anemia4. Homeostasis5. Exorcism

One of the main functions of vitamins

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1. Provides raw materials for cells to be made

2. Provides you with energy

3. Help make Amino Acids4. Help the body use other

nutrients5. Keep the Flintstones in

business

What does NOT cause dehydration?

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1. Excess Sodium2. Caffeine3. Energy drinks4. Excess Iron5. Coffee6. Diarrhea7. Heavy Sweating

According to the MyPyramid plan, what should make up the smallest portion of a teen’s diet?

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1. Milk2. Meat and Beans3. Grains4. Oils

A feeling of physical discomfort when your body’s need for nutrients is

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1. Appetite2. Obesity3. Basal metabolic Rate4. Hunger5. Ulcer6. Heartburn

Generally more calories are needed by people who

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1. are older2. are less active3. have a higher basal

metabolism4. have less muscle mass5. have an underactive

thyroid gland6. Have a lower basal

metabolism

Vegans are people who

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1. Are characters on Star Trek

2. Eat meat3. Only eat food from

plant sources4. Are farmers in Las

Vegas5. Only eat organic food

Tips at looking at your own eating patterns to help with mood, energy and weight

• Don’t drink your calories, drink water or milk• Replace simple sugars with complex sugars or

proteins (Keep added sugars as low as possible)• Stay away from foods with a long list of additives

(Processed foods)• Add color to your diet (GREEN STUFF!)• Most people are malnourished!• Finally, ask yourself “why am I eating this food?”

Pleasure vs. Pain– Emotional eating, boredom

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