All notes Flashcards
Median daily energy intake of energy for males in NZ (80kg)
10,380 kJ
Median daily energy intake for females in NZ (80kg)
7448 kJ
What are the 3 components to energy expenditure?
- BMR (basal metabolic rate) 50-60% 2. TEF (thermic effect of food) 10% 3. Physical Activity 20-40%
What are the 3 main types of nutrient?
Macronutrients
Micronutrients
& Water
What are Macronutrients? (3)
- Carbohydrates 2. Fats/lipids 3. Proteins - needed in greater amounts - build/maintain body tissue - provide energy
What are Micronutrients? (2)
- Vitamins 2. Minerals - needed in smaller amounts - essential for many processes including cellular function
What is the definition of Nutrition?
The science of food and how the body uses it in health and disease.
(Fahey, Insel, & Roth, 2011, p.214)
What is the definition of digestion?
The process of breaking down foods in the gastro-intestinal tract into compounds the body can absorb.
(Fahey, Insel, & Roth, 2011, p.214)
Definition of Kilocalorie?
A measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1 degree Celcius; commonly referred to as calorie.
(Fahey, Insel, & Roth, 2011, p.214)
Also known as KCal
Which of the following is not a whole grain?
- brown rice
- wheat flour
- popcorn
- Wheat flour
Unless labeled “whole wheat,” wheat flour is processed to remove the bran and germ and is not a whole grain.
What are the six classes of essential nutrients?
- Proteins
- Carbohydrates
- Fats/Lipids
- Vitamins
- Minerals
- Water
(Fahey, Insel, & Roth, 2011, p.215)
A diet that provides enough essential nutrients is vital because they provide e_____, help b____ & m____ body tissues, and help r_____ body functions
- Energy
- Build
- Maintain
- Regulate
Major source of nutrient found in meat, fish, poultry, eggs, milk products, legumes, nuts
(Fahey, Insel, & Roth, 2011, p.215)
Proteins
Forms important parts of muscles, bone, blood, enzymes, some hormones, and cell membranes; repair tissue; regulate water and acid-base balance; help in growth; supply energy
(Fahey, Insel, & Roth, 2011, p.215)
Protein
Major source of nutrient found in grains (breads and cereals), fruits, vegetables, milk.
(Fahey, Insel, & Roth, 2011, p.215)
Carbohydrates
Supplies energy to cells in brain, nervous system, and blood; supplies energy to muscles during exercise.
(Fahey, Insel, & Roth, 2011, p.215)
Carbohydrates
Major source of energy found in animal foods, grains, nuts, seeds, fish, vegetables.
(Fahey, Insel, & Roth, 2011, p.215)
Fats
Of the six classes of essential nutrients, three supply energy. Fat, Protein and Carbohydrate.
How many calories are there per gram for each?
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrate = 4 calories per gram
What are the building blocks of protein called?
(Fahey, Insel, & Roth, 2011, p.215)
Amino Acids
An essential nutrient; a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen.
(Fahey, Insel, & Roth, 2011, p.215)
Protein
Most absorbtion of nutrients occurs in the ________
(Fahey, Insel, & Roth, 2011, p.216)
Small Intestine
The _______ reabsorbs excess water; remaining solid wastes are collected in the _______ and excreted through the anus
- Large intestine
- Rectum
Name 3 key roles of lipids/fats
- Energy
- Vitamin absorption
- Insulation
- Protects
What is a triglyceride?
Triglycerides are formed from glycerol with three fatty acid chains attached to it.
Within a triglyceride, differences in fatty acid structure result in different types of fats. Depending on this structure, a fat may be…
(Fahey, Insel, & Roth, 2011, p.217)
- Unsaturated
- Monounsaturated
- Polyunsaturated
- Saturated
Red meats (hamburger, steak, roasts), whole milk, cheese, hotdogs, and lunch meats are examples of ________ fat
(Fahey, Insel, & Roth, 2011, p.217)
The leading source of Saturated fat in our diet
Food fats containing large amounts of monounsaturated and polyunsaturated fatty acids usually come from _____ sources and are ______ at room temperature.
- Plant
- Liquid
Olive, canola, safflower, and peanut oils are examples of _______ fatty acids.
(Fahey, Insel, & Roth, 2011, p.217)
Monounsaturated
Corn, soybean, and cottonseed oils contain mostly ________ fatty acids.
(Fahey, Insel, & Roth, 2011, p.217)
Polyunsaturated
A process by which hydrogens are added to unsaturated fats, increasing the dgree of saturation and turning liquid oils into solid fats.
(Fahey, Insel, & Roth, 2011, p.217)
Hydrogenation
A type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity.
Trans fatty acid (trans fat)
A waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones.
(Fahey, Insel, & Roth, 2011, p.217)
Cholesterol
What does LDL stand for?
(Fahey, Insel, & Roth, 2011, p.217)
Low Density Lipoprotein
Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls
What does HDL stand for?
(Fahey, Insel, & Roth, 2011, p.217)
High Density Lipoprotein
Blood fat that ehlps transport cholesterol out of the arteries, thereby protecting against heart disease
Saturated and trans fatty acids ____ blood levels of LDL, or ‘bad cholesterol, thereby increasing a person’s risk of heart disease.
(Fahey, Insel, & Roth, 2011, p.217)
Raise
Unsaturated fatty acids ____ blood levels of LDL, or ‘bad cholesterol’, thereby reducing a person’s risk of heart disease.
(Fahey, Insel, & Roth, 2011, p.217)
Lower
Monounsaturated fatty acids, such as those found in olive and canola oils, may _____ levels of HDL, or ‘good cholesterol’, providing greater benefits for heart health.
(Fahey, Insel, & Roth, 2011, p.217)
Increase
For heart health, it’s important to limit your consumption of both _______ and _______ fats
(Fahey, Insel, & Roth, 2011, p.218)
- saturated
- trans
The best way to reduce saturated fat in your diet is to eat less…
- meat
- whole milk
- cream
- butter
- cheese
- ice cream
To lower trans fats, eat fewer _______ foods and baked goods made with _______ vegetable oils
- deep fried
- hydrogenated
Polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health are called what?
(Fahey, Insel, & Roth, 2011, p.219)
Omega-3 fatty acids
Polyunsaturated fat found primarily in fish?
(Fahey, Insel, & Roth, 2011, p.218)
Omega-3 fatty acids
They reduce the tendency of blood to clot, inhibit inflammation and abnormal heart rhythms, and reduce blood pressure and risk of heart attack and stroke.
(Fahey, Insel, & Roth, 2011, p.218)
Omega-3 fatty acids
_____ and _____ levels rise following a meal or snack containing any type of carbohydrate
- Insulin
- Glucose
A food that has a rapid effect on blood glucose levels is said to have a _____ _______ _______
(Fahey, Insel, & Roth, 2011, p.222)
High glycemic index
Is a high glycemic index food considered fast or slow releasing energy?
(Fahey, Insel, & Roth, 2011, p.222)
Fast
Is a low glycemic index food considered fast or slow releasing energy?
(Fahey, Insel, & Roth, 2011, p.222)
Slow
Nondigestible carbohydrates made mainly by plants are also known as what?
Fiber/Fibre
Fiber that does not dissolve in water and is not broken down by bacteria in the large intestine
(Fahey, Insel, & Roth, 2011, p.223)
Insoluble fiber
Fiber that dissolves in water or is broken down by bacteria in the large intestine
(Fahey, Insel, & Roth, 2011, p.223)
Soluble fiber
A vitamin A deficiency can cause…
(Fahey, Insel, & Roth, 2011, p.224)
Blindness
A vitamin B-6 deficiency can cause…
(Fahey, Insel, & Roth, 2011, p.224)
Seizures
A low intake of folate and vitamins B-6 and B-12 has been linked to…
(Fahey, Insel, & Roth, 2011, p.224)
Increased heart disease risk
Inorganic compounds needed in small amounts for the regulation, growth, and maintenance of body tissues and functions.
(Fahey, Insel, & Roth, 2011, p.224)
Minerals
A condition in which the bones become thin and brittle and break easily
(Fahey, Insel, & Roth, 2011, p.224)
Osteoporosis
What are the four fat-soluble vitamins?
(Fahey, Insel, & Roth, 2011, p.225)
A, D, E & K
A fat-soluble vitamin found mainly in green leafy vegetables
(Fahey, Insel, & Roth, 2011, p.225)
Vitamin K
Major functions: Production of factors essential for blood clotting and bone metabolism
A fat-soluble vitamin found mainly in vegetable oils, whole grains, nuts and seeds, green leafy vegetables, asparagus and peaches
(Fahey, Insel, & Roth, 2011, p.225)
Vitamin E
Major function: Protection and maintenance of cellular membranes
A fat-soluble vitamin found mainly in milk and margarine, fish oils, butter, egg yolks. Sun light on the skin also produces this vitamin
(Fahey, Insel, & Roth, 2011, p.225)
Vitamin D
Major functions: Development and maintenance of bones and teeth; promotion of calcium absorption
A fat-soluble vitamin found mainly in liver, milk, butter, cheese, fortified margarine; carrots, spinach, and other orange and deep green vegetables and fruits.
(Fahey, Insel, & Roth, 2011, p.225)
Vitamin A
Major functions: Maintenance of vision, skin, linings of the nose, mouth, digestive and urinary tracts, immune function
Name all 9 water-soluble vitamins
(Fahey, Insel, & Roth, 2011, p.225)
- Biotin
- Folate
- Niacin
- Pantothenic acid
- Riboflavin
- Thiamin
- Vitamin B-6
- Vitamin B-12
- Vitamin C
Name all 4 fat-soluble vitamins
(Fahey, Insel, & Roth, 2011, p.225)
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Name all 10 minerals
(Fahey, Insel, & Roth, 2011, p.226)
- Calcium
- Fluoride
- Iodine
- Iron
- Magnesium
- Phosphorus
- Potassium
- Selenium
- Sodium
- Zinc
Vitamin D is necessary for bones to…
(Fahey, Insel, & Roth, 2011, p.227)
absorb calcium
Vegetables of the cabbage family, including cabbage, broccoli,brussels sprouts, kale, and cauliflower; the flower petals of these plants form the shape of a cross, hence the name.
(Fahey, Insel, & Roth, 2011, p.228)
Cruciferous vegetables
Name the four nutrient standards
AI
EAR
RDA
UL
(Fahey, Insel, & Roth, 2011, p.228)
Adequate Intake (AI)
Estimated Average Requirement (EAR)
Recomended Dietary Allowance (RDA)
Tolerable Upper Intake Level (UL)
The maximum daily intake that is unlikely to cause health problems is also known as what?
(Fahey, Insel, & Roth, 2011, p.228)
UL or Tolerable Upper Intake Level
What are trans fats and what are the applications for health with consumption of trans fats?
The process of hydrogenation, in which hydrogens are added to unsaturated fats, produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids
Explain the FITT principles and how you can use this principle for exercise.
Workout (FITT principle)
- Frequency (e.g., 3–5 times per week)
- Intensity (e.g., 50–85% of maximal heart rate)
- training threshold
- target heart rate (THR)
- heart rate reserve (HRR)
- Borg Rating of Perceived Exertion (RPE)
- Time/duration (e.g., 20–60 minutes per session)
- Type/mode of exercise (e.g., jogging)
What is the role of lipoprotein receptors?
A specific receptor that mediates the uptake of cholesterol from HDL by the liver is essentially required for the atheroprotective function of HDL.
Low-density lipoprotein receptors sit on the outer surface of many types of cells, where they pick up low-density lipoproteins circulating in the bloodstream and transport them into the cell. Once inside the cell, the low-density lipoprotein is broken down to release cholesterol. The cholesterol is then used by the cell, stored, or removed from the body. After low-density lipoprotein receptors drop off their cargo, they are recycled back to the cell surface to pick up more low-density lipoproteins.
Someone has told you that SAFA are bad for you and that you should avoid this type of fat. Analyse their statement and justify your point of view on this statement.
- Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods
- saturated fatty acids plus trans fatty acids: no more than 12 percent
- Important for controlling HDL and LDL
What factors influence your flexibility?
- Joint structure—joints vary in direction and range of movement
- Joint capsules = semi elastic structures that give joints strength and stability but limit movement
- Muscle elasticity and length
- Collagen = white fibers that provide structure and support
- Elastin = yellow fibers that are elastic and flexible
What does FITT stand for?
- Frequency (How often)
- Intensity (How hard)
- Time (How long)
- Type (Type of exercise)
What is SAFA short for?
Saturated Fats
What is athrosclerosis?
Atherosclerosis (also known as arteriosclerotic vascular disease or ASVD) is a specific form of arteriosclerosis in which an artery wall thickens as a result of invasion and accumulation of white blood cells (WBCs).
What is atheroprotection?
Something that protects against the formation of atherosclerosis
Describe the need for proteins, carbohydrates, and vitamins for physically active individuals.
- Protein builds & maintains body tissue and also provides energy
- Carbohydrates provides the main source of energy for the body
- Vitamins assist in maintaining overall cell function
Of 20 amino acids in food, how many are essential (required in our diet)?
8
Isoleucine, leucine, lysine,methionine, phenylalanine, threonine, tryptophan and valine.
Also depends on age eg. elderly and younger have 9 amono acids.
What is a protein?
A compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
What are the two types of proteins?
Complete & Incomplete
(Complete will have all 8 amino proteins, an incomplete protein will be missing one)
What is an incomplete protein?
Any plant-based protein will be missing some form of essential amino acid
Name 3 complete protein sources = foods that supply all the essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Name 3 incomplete protein sources = foods that supply most but not all essential amino acids
Plants, including legumes, grains, and nuts
What is the recommended daily protein intake?
- 0.75 gram per kilogram of body weight
- Males = 55g PRO
- Females = 45g PRO
- Or 11 – 15% of energy derived from PRO
How many non-essential proteins can you name?
- Alanine
- Arginine*
- Aspartic acid
- Cysteine*
- Glutamic acid
- Glutamine*
- Glycine*
- Proline*
- Serine*
- Tyrosine*
- Asparagine*
- Selenocysteine
(*) Essential only in certain cases
Describe positive nitrogen balance.
This is the optimal state for muscle growth - where the nitrogen intake is greater than nitrogen output. Essentially, it shows the body has sufficiently recovered from its last workout. The greater the nitrogen balance, the faster is workout recovery. This is the body’s anabolic state.
Describe negatibe nitrogen balance
Negative balance is state in which the amount of nitrogen is greater than that ingested.
Negative nitrogen balance can be caused by such factors as malnutrition, debilitating diseases and blood loss.
Name as many sources of Trans Fat in the diet as you can.
Sources of Trans Fat in the body
What is the difference between water-soluble and fat-soluble vitamins?
- Water-soluble vitamins are not stored in the body (B and C)
- Fat-soluble vitamins are stored in the body (A, D, E, and K)
What are the 3 key minerals?
calcium, iron, sodium
- Osteoporosis: calcium deficiency disease
- Anemia: iron deficiency health problem
- Hypertension (high blood pressure): tied to too much sodium
What are some of the dietary factors that build bone mass?
- Calcium
- Vitamin D
- Vitamin K
- Other possible dietary factors: vitamin C, magnesium, potassium, manganese, zinc, copper, boron
- Weight-bearing exercise and strength training also build and maintain bone mass
What are some of the factors linked to the loss of bone mass?
- Alcohol
- Sodium
- Caffeine
- Retinol
- Soda
- Protein (if intake of calcium and vitamin D is low)
What is amenorrhoea?
an abnormal absence of menstruation.
- high performance athletes
- malnourished children
Osteoporosis, Amenorrhoea & Anorexia. Put these into the Bone Density Triad.
