Health

• what are the six basic nutrients

  carbs, protein, fat, water, vitamins, and minerals
• Importance of carbs

  primary source of energy when exercising. Stores carbs as glycogen in muscle and liver so you don't run out and "hit the wall"
• Importance of carbs content

  cannot burn fat whith out carbs.
• Are carbs fattening


  no, only when you add fat to them
• Steps for losing weight

  goal setting, nutritional plan that makes sense, limit food consumption, and exercise.
• 1st place carbohydrates

  whole grain bread, crackers, bagels, plain products without butter or sour creams, bran or whole grain cereals, whole wheat flour instead of white.
• Benefits of fruits and veggies

  aides in exercise recovery. improves healing. reduces risk of cancer, high blood pressure, and constipation. Provides nutrients fibers, carbs, potassium, and vitamin A and C.
• Cruciferous Veggies

  cabbage, cauliflower, brussel sprouts, callards, kale, mustard greens.
• Protein benefits

  needed for building and repairing tissue, red blood cells, hair, and other tissues. Used for energy when carbs are not available or is exhausting exercise.
• Benefits of fat

  source of stored energy. Used during low level activities like studying and sleeping.
• What is too much fat associated with

  disease, obesity, and some cancers
• Low fat diet benefits

  helps with performance and well being
• What diseases can be deterred by eating a low fat diet

  obesity, heart disease, cancer, hypertension. kidney failure, diabetes mellitus
• Avoid heart disease when eating red meat

  small portions are ok. pick lean selections like roast beef and rump roast. Good source of iron.
• Combating cancer


  high fiber, low fat performance diet, anti-oxidants like vitamin A,C,E and selenium.
• Importance of water

  stabilizes body temperature, carries nutrients to cells and waste away from cells. most important replacement fluid. Drink water before and after exercise.
• For every 300 kcals of heat produced

  2 cups of swat is produced
• Signs of dehydration

  headaches, fatigue, needlessly lifeless, dark concentrated urine.
• Role of dairy in nutrients

  Maintains strong bones, reduces risk of osteoporosis, protects against high blood pressure, and protects against muscle cramping.
• Dairy's main nutrients

  calcium, protein. riboflavin, and fortified milk provides vitamins A and D.
• Milk does not...

  cause stomach cramping unless lactose intolerant, and does not cause cotton mouth or sticky mouth. Does not heal brocken bones.
• Good sources of calcium

  dark green leafy vegetables, tofu processed with calcium sulfate, canned fish.
• recommended calcium intake

  800-1500 mg per day
• Vitamins

  substances that regulate chemical reactions and metabolic processes. Help use energy like spark plugs of car.
• Minerals

  regulate body processes, iron in blood cells carries oxygen. different minerals combine to form bodily structures like bones and teeth.
• Examples of minerals

  calcium, iron, magnesium, potassium, and zinc.