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| Reasons to eat frequently |
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Definition
-helps appetite control
-protein absorption
-regulation of blood sugar levels
-people who eat more, drink more
-feel more energy |
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Definition
-Improves memory, learning, and cognition, creativeness/productivity
-Improves mental skills and grades (40% higher math scores)
-provides a jumpstart to meeting daily requirements of fiber and Vit C
-controls weight, thinner
- reduces risk of heart attack, blood less sticky |
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Definition
1. early: for refueling glucose, fluid, ruins appetite for a big dinner
2. often: helps appetite control, gives more energy
3. less: supersized portions = supersized people (300-500 more cals), eat until youre 80% full.
4. balanced: every meal should include whole food carbs and lean proteins, never take a food group out of a meal.
5. lean: protein is most efficient when eaten with complex carbs, too much protein can turn into fat.
6. bright: more color=better-more antioxidants, most common fruit is apple and orange.
7. variety: no single food can provide all essential nutrients, oranges have vit c but not b12; cheese has b12 but not vit c
8. slow: takes 20 minutes for brain to understand it needs to digest food, dont emotional eat; its 80% of overeating cases
9. fresh: dont eat dead, manmade food, dead vs. alive food=alive is fresh
10. whole: 5% are eating whole grain, 5% can identify whole grain |
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| PS: serving of fruit and veggies |
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1. beans
2. blueberries
3. brocoli
4. oats and whole grain
5. oranges
6. salmon
7. kiwi
8. tea
9. yogurt
10. apples |
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Term
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Definition
helps prevent hardening of arteries
endurance/performance |
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Definition
immune system
vision, skin |
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Definition
#2 source for calcium
immune system/vit C |
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| 10 best: oats and wholegrain |
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Definition
lowers cholesterol
breast cancer |
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has vit c
blocks free radicals |
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Definition
#1 heart protector
heart disease and cancer |
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#1 nutrient fruit
blood thinner |
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boosts immunity strength
depression |
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Definition
#1 calcium source
probiotics, protein |
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Definition
fiber
3rd highest antioxidant power |
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Term
| Ten facts about pregnancy |
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Definition
1. you can workout 6 weeks after birth, 8 weeks if it was a C- section
2. best way to lose all your baby fat is breastfeeding
3. you will have an easier labor if you workout throughout your pregnancy
4. Best exercises while pregnant are non weight bearing, cycling, water aerobics
5. avoid running, do not exhaust yourself, avoid exercises that change the center of gravity.
6. folic acid is essential and 600mg should be taken daily
7. calcium is essential, builds strong bones and nerves
8. 40 lb gain is normal during pregnancy
9. most important food group is fruits/veggies, whole grain, and protein
10. avoid drinking and smoking |
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Term
| List 4 artificial sweeteners |
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Definition
aspartame (nutri-sweet)
sucralose (splenda)
xylitol (ideal)
stevia (sweet leaf) |
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Term
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Definition
1.180x sweeter than sucrose
2.used in 6000 products, 60% of $ spent of sweeteners
3. most thoroughly tested and studied food additive approved by agency
4. causes seizures, headaches, joint pain, and brain disfunction |
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Term
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Definition
1. 300-1000x sweeter than sucrose
2. first discovered in 1975
3. processed in chlorine
4. only substitute made from sugar |
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Term
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Definition
1. classified as "sugar alcohol"
2. same sweetness as sucrose
3. discovered by French and German
chemists
4. found in gum, candy, yogurt, health products |
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Term
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Definition
1. over 200 years old
2. natural sweetener
3. from south american plant
4. used by Japan (#1 consumer) |
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Term
| Eating organically: dirty dozen foods |
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Definition
1. peaches
2. apples
3. celery
4. nectarines
5. sweet bell peppers
6. strawberries
7. cherries
8. lettuce
9. grapes
10. pears
11. spinach
12. potatoes |
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Term
| Eating organically: clean 15 |
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Definition
1. onions
2. avocado
3. sweet corn
4. pineapple
5. mango
6. asparagus
7. sweet peas
8. cabbage
9. kiwi
10. eggplant
11. papaya
12. watermelon
13. brocoli
14. tomato
15. sweet potatoe |
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Term
| Vegetarian Types and explain |
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Definition
Vegan: no animal products
Ovo: allows eggs
Lacto: allows foods from milk groups
Ovo-Lacto: allows milk and eggs
Semi: no read meat, but fish and poultry okay. |
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Term
| What are the biggest deficiences with vegetarians? (7) |
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Definition
Protein
Vit b12
iron
riboflavin
vit D
zinc
calcium |
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| What are the benefits of the Mediterranean health plan? |
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Definition
-Lengthens life
-defends from chronis diseases
-fights cancer
-lowers risk of HD,BP, and bad cholesterol
-protects from diabetes
-age/weight loss
-keeps away depression
-safeguard from alzheimers
-wards off parkinsons
-improves rheumatoid arthritis
-you can breathe better |
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| What are the characteristics of the Mediterranean health plan? |
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Definition
- no fried food
- no processed food
- no hydrogenated oils
- no transfats
- no fast foods
- no sodium
- no sodas |
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