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* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
NAME ___________________________________ HR ________ SCORE ________/87 points NUTRITION ANALYSIS The six nutrients are:__________________, _______________________, _________________, _____________________, _______________________, _______________________ . 1. ___________________ are the energy value of food. Comes from four sources: ___________4 cal/gm(15%), ______________4 cal/gm (60%), ________9 cal/gm (25%) _____________7 cal/gm (0%). 1.5 DIETS: When you eat: Food is stored as ____________ in the liver and muscle. When food energy has been spent you should start to feel hungry! When you skip a meal: A person starts to feel hungry ______________ from the liver's glycogen stores and _________ ____________ flow into the cells for energy. We cannot burn stored fat unless it is paired with _____________. Hours later when liver's glycogen store is gone the body starts to break down _________ _____________ as a last resort to provide glucose for the brain. Brain uses 2/3 of glucose you take in per day. If you lose 7 pounds of weight in two days on a high protein diet or a low calorie diet: ________ lb . was fat ________ lbs. was muscle ___________ _____________ is the only thing that can burn calories! So, the less muscle you have the less __________you can burn which will make you _______ in the long run. Caloric intake/expenditure affects metabolism and body composition. If calories consumed are less than your Basal Metabolic Rate this causes metabolism to ______________ becoming more efficient thus allowing the individual to maintain the same weight on less calories. Is this a good thing? Yes or No Methods to improve body composition: CIRCLE THE ONES THAT APPLY TO YOU!!! 1. Exercise _______________ to burn fat. 2. Lift ________________ to build muscle. 3. Eat less __________ and ______ ________ in your diet. 4. Cut back on your daily __________ but never skip _________. 5. Eat less foods ____________ at night. 1a. 1b. WHAT PERCENT OF YOUR TOTAL KILOCALORIES DID YOU CONSUME?_____ Kilocalories_______________ Basal Metabolic Rate_______________ Are your kilocalories less than your BMR? Yes or No WHAT EFFECT MIGHT THIS HAVE ON YOUR METABOLISM? _____________ 2. _______________ are made up of __________ ____________ and mainly used for ___________ and ____________ of all body tissues i.e. enzymes, antibodies, hormones, transport vehicles, oxygen carriers, tendons, ligaments, scars. Excess protein (AA) not used for energy, but stored as fat. There are ____ amino acids. The body can make and recycle _____, so you need to find ____ in foods you eat. SOURCES OF COMPLETE AMINO ACIDS: __________ ____________ ___________ (proteins continued) SOURCES OF INCOMPLETE AMINO ACIDS: __________ ____________ ___________ ____________ ______________ PROBLEM: many people eat ______ _protein than required and _________ of it comes from animal sources which are high in _______________ and _________________. 2a. MY PROTEIN COMES FROM a) ______________ b)______________ (list 2 food sources) 2b. WHAT PERCENT OF YOUR REQUIRED PROTEIN DID YOU CONSUME? ____ % Potential Long Term Effects of too much protein: a. ___________________ (clogs arteries) b. ___________________ (loss of bone tissue, bones break easily)-too much protein increases the acidity of the blood so calcium is drawn from the bones to lower acidity. c. ___________________ / kidney failure (formation of calcium stones that are painful)- more calcium is processed through the kidneys and may form stones over long periods of time. d. _________________ (growth of cells that is out of control) 2c. WHAT CAN BE FOUR OF THE LONG TERM EFFECTS OF EATING TOO MUCH PROTEIN?---hint: (we just talked about them) 1. _______________ 3. _______________ 2. _______________ 4. _______________ 3. ___________________ are the body's preferred source of ___________. They are broken down into ____________, a simple sugar, which is absorbed in the blood. It is the only source of fuel for the brain and nervous system, allows protein to not be used for fuel, and can combine with fatty acids to access long-term energy stores. Glucose is absorbed in the blood and stored in the ___________ & _________ as glycogen. TWO TYPES OF CARBOHYDRATES: a. _________________ - comes from starch, fruits, vegetables—whole grains, whole wheat, oats _____________ is the tough stringy part of ________________, ______________ , & __________ __________________ Fiber cannot be digested so it helps move waste through digestive system and prevents colon cancer, constipation, appendicitis, hemorrhoids, and other intestinal problems. 1. It promotes a feeling of fullness by absorbing ____________. 2. Fiber combines with _____________ and carries it out of the body. To be considered a high fiber packaged food it needs to contain _____ grams of fiber per serving 3. I need_______ grams of fiber per day. 3a. I got______ grams of fiber. 3b. 3 foods I could eat on a regular basis that are high in fiber are: ______________, _________________, ______________ b. ________________ -comes from sugars--candy, pop, cookies, etc., white rice, and white flours, white pastas PROMOTES tooth decay, obesity, constipation, deficiency of some vitamins and minerals (see “Sweet Nothings” article). 3c. My body would like no more than 40 added grams of sugar. I take in an extra _________grams! What simple sugar sources would you find on a food label? Examples of artificial sugars are: Aspartame is ____________ times sweeter to the tongue than sugar. Artificial sugars actually make people ______________ once consumed. 3d. MY SIMPLE CARBOHYDRATES COME FROM: (list 3 food sources) _____________, _______________, AND ___________________ 3e. My Carbohydrate % is _________ (bar graph) 3f. My Fiber % is ______ 3g. I have a higher % of ___________ than __________ so most of my carbohydrates are coming from complex/simple (circle one) sources. 3h. THE PROBLEM OF CONSUMING TOO MUCH SIMPLE SUGARS AND TOO LITTLE FIBER IN DIET IS (list at least 6 problems) 1. _________________________ 4. _________________________ 2. _________________________ 5. _________________________ 3. _________________________ 6. _________________________ 4. _______________ - stored energy source, cushioning, insulation, myelin sheaths in nervous system, used to absorb fat soluble vitamins (A, D, E, K), hormones. Your fat calories should be less than 25% of your total calories to help prevent heart disease. 4a. My percent of total calories coming from fat is_____% (look at the pie chart) STRUCTURE: a. ___________________ solid at room temperature. Most are from meat and dairy and contains cholesterol. EXAMPLES: (a) ____________ (b) ___________ (c)___________ (d)______________ 1. Saturated fat should be less than ______ % of total fat consumption. 4b. My total fat grams _______ My saturated fat grams________ 4c. Percent of my total fat that is Saturated ________% 2. Cholesterol is produced by the body so we want to minimize consumption. 3. A healthy amount of cholesterol consumption is less than ______ mg. 4d. My cholesterol intake was ___________ Mg. 4. _________ (low density lipoproteins) carry cholesterol throughout the body. 5. _________ (high density lipoproteins) clear cholesterol out of body. b. ______________________ liquid at room temperature from plant sources and contains cholesterol. EXAMPLES: (a) ____________ (b) ___________ (c) _____________ (d) _____________ (e) ______________ (f) _________________ less 1. Consumption of monounsaturated fats has been shown to reduce the risk of heart disease. EXAMPLES:(a) __________ (b)__________ (c)_____________ 4e. MY GRAMS OF MONOUNSATURATED FATS IS GREATER THAN/LESS THAN SATURATED FAT (circle one). 2. Consumption of __________ fatty acids (polyunsaturated fat) has been shown to _________ total cholesterol and __________ HDL's. 7 EXAMPLES ARE: 4f. My Omega 3 grams were_______ My Omega 6 grams were_______ c. _________________ solid at room temperature contains no cholesterol though these _____ fats have been shown to increases body's production of cholesterol and may increase risk of cancer. TONS OF EXAMPLES: 4g.MY HYDROGENTATED FAT CONSUMPTION IS: _______GRAMS PROBLEMS: high levels of fats and cholesterol in blood are cause for concern. The more fat you eat; increases bile production which increases the cholesterol in the system. 1. _____________________ (fats and cholesterol clogs arteries) 2. _____________________ (especially breast, prostate, colon) 3 _________________________ (insulin becomes less effective) 4h. MY DIET MAY PREVENT / PROMOTE / DO BOTH (circle one) HEART DISEASE BECAUSE...... (be sure to include at least 4 different factors having to do with your answers from 4a-4g to demonstrate your point). 1. _________________________________________________________ 2. _________________________________________________________ 3. _________________________________________________________ 4. _________________________________________________________ 5. What types of fast foods do you eat that are high in fat? AND what type of fat is in this food? (1) _____________---______________ (2) _____________--____________ If one of the first 5 ingredients in a food label is _________________, ________________, __________________, ________________, or _______________ according to Dr.Oz “don’t eat it” 5. ___________________ - Do not give you energy! They work with enzymes by triggering specific chemical reactions that allow the digestion, absorption, metabolism, and use of other nutrients. Vitamins ____ (from vegetable sources known as ____ __________), __, and __ are___-______________ which may prevent cancer and slow the aging process. 5a. My % of Vitamin A _____ 5b. My % of Vitamin C _____ 5c. My percent of vitamin E _____ TYPES: a. __________ ______________ (8 B's and C) 1. not stored, easily destroyed by processing, excess is excreted from body VITAMIN C IS FOUND IN_____________________________________________ b. ________ _______________(A, D, E, K) 1. can be stored in body, they can build to toxic levels VITAMIN A IS FOUND IN_____________________________________________ VITAMIN E IS FOUND IN_____________________________________________ **SUPPLEMENTS: They are NEVER a replacement for a well-balanced diet. If you are going to take them make they are complex (all vitamins and minerals) and eat with other food. sure ** PHYTOCHEMICALS: Naturally occurring biochemicals that give plants their color, flavor, smell, and texture. They may help prevent diseases that are responsible for over 60% of all deaths annually in the United States. Phytochemical Name Food Check off Action in the Body Lycopene _______________ ____ reduces the risk of prostate cancer Lutein _______________ ____ helps prevent heart disease Flavinoids (2) _______________ ____ inhibits blood clotting, lowers BP, ______________ ____ improves mood, improves brain function, reduces colon cancer risk Carotenoids _______________ ____ protects against several cancers Sulfiraphane, iberin, cynaohydroxybutene _______________ ____ reduces risk for breast, stomach and colon cancer Capsaicin _______________ ____ interferes with cancer development Ellagic Acid _______________ ____ Omega 3 Fatty acid--not a phytochem._______________ ____ Polyphenols (2) _______________ _____ reduces genetic damage caused by tobacco decreases LDL, protects against alzheimers lowers risk of stomach, esophageal, and liver cancer _______________ ____ Anthocyanins _______________ ____ contains more anti-oxidants than any other food Saponins _______________ ____ reduce risk of colon cancer; lowers blood pressure Resveratrol _______________ ____ lowers cholesterol and reduces risk of skin cancer Lignans _______________ Diallyl Disulfide _______________ ____ protect against cancer ____ stops tumor growth, reduces cholesterol, has anti-bacterial and anti-fungal powers 5d. BASED ON YOUR VITAMIN / PHYTOCHEMICAL CONSUMPTION, ARE YOU REDUCING YOUR RISK FOR CANCER? YES, NO, or BOTH (circle one) 5e. WHY? (1. Address your consumption of the three vitamins that are anti oxidants and could reduce your risk AND 2. comment on your phytochemical consumption) 1. _________________________________________________________ 2. ________________________________________________________ 6. _____________________ - inorganic substances that the body cannot manufacture. They act as catalysts, regulating many body functions (ashes left behind -about 5 lbs-from cremation are the minerals) TYPES: they are equally important a. _______________ - calcium, magnesium, sodium, chloride, potassium, phosphorus b. _______________ - iron, zinc, copper, arsenic PROBLEMS: a. Calcium plays a role in _____________________ Female daily calcium requirement ___________mg Male daily calcium requirement _________mg NUTRITIONAL ISSUES THAT COULD PLAY A ROLE PROMOTING OSTEOPOROSIS: 6a. My mg of calcium________ My calcium comes from_____________________________ 6b. My mg. of phosphorous _______ 1. soft drinks: phosphoric acid, citric acid 2. calcium and phosphorus need to be eaten in equal amounts or more calcium than phosphorus. If consumption of Ph > Ca, calcium is taken from the bones to maintain a 1:1 ratio thus increasing the risk of osteoporosis. 6c. My required grams of protein ___ 6b. Grams of protein taken in___ (protein bar --# of grams on the right) b. Iron plays a role in ______________ (protein bar-# of grams on the left) Mg of iron needed___________ 6e. Mg of iron consumed___________ My iron comes from mostly green veggies or animal products (circle one)_______________________ c. Sodium plays a role in _______________ Healthy amount of sodium to take in is______mg 6f. Mg of sodium I consumed________ d. _________________ and ________________ foods, i.e. whole wheat ---> white flour, causes major loss of minerals 6g. I CONSUME FOODS THAT MIGHT PREVENT / PROMOTE / DO BOTH (CIRCLE ONE) OSTEOPOROSIS LATER IN LIFE BECAUSE I... please discuss (1) your consumption of phos. and cal. And (2) your amount of protein 1. ____________________________________________________ 2. ____________________________________________________ 7. ___________________ - your body's most essential nutrient. You can't live without it for more than a couple days. Only oxygen is more important to life. FUNCTIONS: body is made up of 2/3 water, it is a regulator and is vital to every body function a. __________ nutrients to cells AND wastes from cells b. ___________ joints and mucous membranes c. enables you to __________ and ___________ foods d. through perspiration, water helps keep your body_________ and prevents build up of internal heat WATER REQUIREMENTS: a. average INACTIVE person needs _______ your body weight in ounces 7a. OZ OF WATER I NEED IF I'M INACTIVE _________ (your body wt. divided by 2) OZ OF WATER I NEED IF I'M ACTIVE _______(8 oz. of water for every 15 minutes of exercise) 7b. AVG. OUNCES OF WATER (water, milk, juice) I CONSUMED PER DAY __________ NOTE: to figure this out, you need to convert your grams of water on your printout to ounces by multiplying your grams by .035274 b. ideally 70% of foods you eat would be ________ and unprocessed foods (whole grains). ___________ ______ foods i.e. milk, fruits, vegetables DEHYDRATION: #1 nutritional problem in America!! a. ________________ is the first sign of dehydration -- also headaches and fatigue b. ________________ remove water from your cells and cause dehydration 1. ____________________ 2. ____________________ 7c. If caffeine is consumed it should be less than _______MG./day I took in _____________MG. OF CAFFEINE c. processed / refined foods d. high fiber diets 7d. BASED ON THE ABOVE INFORMATION, I NEED TO INCREASE/DECREASE/MAINTAIN (circle one) MY WATER CONSUMPTION BECAUSE: (provide at least three reasons) hint: what about your Caffeine intake, activity level, amt. of water 1. _________________________________________________________ 2. _________________________________________________________ 3. ________________________________________________________ 8. STATE THE THREE CHANGES I COULD MAKE TODAY THAT WOULD MAKE THE MOST SIGNIFICANT IMPACT ON MY NUTRITION AND OVERALL HEALTH 1) 2) 3)