Basic Nutrition Factors in Health Flashcards
Reference values regarding optimal nutrient intake and the reduction of chronic disease
Dietary Reference Intake (DRI)
The average daily nutrient requirement adequate for meeting the needs for most healthy people
Recommended Dietary Allowance (RDA)
The average daily nutrient intake recommended when an RDA cannot be established
Adequate Intake (AI)
The maximum average daily nutrient level not associated with any adverse health effects
Tolerance Upper Intake Level (UL)
The average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population
Estimated Average Requirement (EAR)
What nutrients are of primary concern due to population-wide low intake levels?
Fiber, potassium, calcium, Vitamin D, magnesium, and Vitamin E
What is the RDA for protein for adults?
0.8 g per kg of bodyweight
What is the recommended protein intake for aerobic Endurance athletes?
1.0 - 1.6 g per kg of bodyweight
What is the recommended protein intake for strength athletes?
1.4 - 1.7 g per kg of bodyweight
What is the recommended protein intake for athletes on a calorie-restricted diet?
1.8 - 2.7 g per kg of bodyweight
What ratio of carbs: protein is recommended to be consumed immediately post-workout to optimize muscle synthesis and replenish muscle glycogen?
3:1 or 4:1
3 Types of Monosaccharides
Glucose, fructose, and galactose
3 Types of Disaccharides (two-sugars)
Sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose, typically found in alcohol and when glycogen is broken down)
3 Types of Polysaccharides
Starch, fiber, and glycogen
Ranks carbohydrates according to how quickly they are digested, absorbed, and therefore raise BG within 2 hrs post-meal
X = Area under the curve for BG response / Area under the curve for BG response of reference food x 100
Glycemic Index
Takes into account the amount of carbs in a given portion of food
X = GI of a food x grams of carbs per serving of food/ 100
Glycemic Load
Recommended carb intake for aerobic endurance athletes
8 - 10 g per kg of bodyweight per day
Recommended carb intake for strength and sprint athletes
5-6 g per kg of bodyweight per day
How much carbohydrate should be consumed within 30 mins post-workout?
1.5 g per kg of bodyweight
Type of fatty acids that have no double bonds and all carbon atoms are fully saturated with hydrogen ions
Saturated fatty acids
Type of fatty acids that contain one double bond
Monounsaturated fatty acids
Type of fatty acids that contain 2 or more double bonds
Polyunsaturated fatty acids
What are the 2 essential polyunsaturated fatty acids that must be consumed through food?
Omega -6 and omega-3
Type of Omega-3 fatty acids found almost exclusively in seafood and linked to improvements in blood triglycerides, blood pressure, etc
EPA and DHA
True or False: the omega-3 fatty acid, alpha - linolenic acid (ALA) can be converted into EPA and DHA but the process is highly inefficient and only a small percentage ends up getting converted
True
It is recommended to limit saturated fat intake to ___% of total calories per day
10%
Vitamin necessary for vision, healthy skin, teeth, body tissues, and skin; precursor is beta-carotene
Found in meat, milk, and cheese
Vitamin A
Vitamin that aids in calcium absorption, helps maintain blood levels of calcium and phosphorous, building bone mass, preventing bone loss
Found in fish, milk, fortified cereal, egg yolks
Vitamin D
An antioxidant; needed for immune functioning and metabolism
Found in oils (wheat germ and vegetable); fortified cereal, nuts & seeds
Vitamin E
Vitamin needed for blood clotting; supports tissue and bone health
Found in dark leafy green vegetables
Vitamin K
Serves an antioxidant; promotes healthy cell development, wound healing, and resistance to infections; necessary to convert folic acid to the active form and makes iron available for hemoglobin synthesis
Found in peppers, citrus fruits, broccoli, tomatoes
Vitamin C
Coenzyme for carb metabolism; needed for normal functioning of the nervous system and muscles
Found in breakfast cereals; peas, pork, oranges, lima beans, pecans
Thiamin (B1)
Coenzyme in red blood cell formation; nervous system function, and metabolism of carb, protein, and fat. Needed for vision; may protect against cataracts
Found in liver, wheat germ, brewers yeast, almonds, cheese, cereals, milk, eggs, meat
Riboflavin (B2)
Coenzyme for carb, protein, and fat metabolism; proper nervous system function; high intakes can help lower cholesterol
Found in soy protein, whey protein, beef, peanuts, sunflower seeds, cereals
Niacin
Coenzyme for protein metabolism and nervous and immune system function; involved in the synthesis of red blood cells
Found in liver, bananas, cereals, soy beans, meat, nuts, beans, eggs, avocados
Vitamin B6
Needed for normal growth and development and red blood cells formation; reduces risk of neural tube defects
Found in brewers yeast, cereals, beans, peanuts, greens, eggs, oranges
Folate
Vital for blood formation and healthy nervous system
Found in liver, oysters, lamb, eggs, beef, fish, and fortified breakfast cereals
Vitamin B 12
Which water soluble vitamin is the only one that is stored in the body (the liver) for years instead of excreted?
Vitamin B 12
Mineral essential for developing and maintaining healthy bones and teeth; assists with blood clotting, muscle contraction, and nerve transmission
Found in cheese, milk, sardines, cottage, cheese, yogurt
Calcium
Works with calcium to develop and maintain strong bones and teeth; essential for energy metabolism, DNA structure, and cell membranes
Found in fish, cheese, meat, seeds, and almonds
Phosphorous
Activates nearly 100 enzymes and helps nerves and muscles function. A component of bones and teeth
Found in bran, cereals, seeds, soybeans, nuts, spinach
Magnesium,
Part of the thyroid hormones; helps regulate growth, development and energy metabolism
Found in salt, fish, and seafood
Iodine
Necessary for red blood cell formation and function; component of myoglobin
Found in meat, clams, oysters, fortified cereals, nuts, beans, and brewers yeast
Iron
Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and wound healing
Found in oysters, meat, and beans
Zinc
What is the most prevalent nutrient deficiency in the world?
Iron deficiency
True or False: The elderly, children, and untrained athletes have a greater risk of dehydration
True
Athletes should aim to prevent water weight losses exceeding ___% during exercise.
2%
Fluid intake guidelines prior to exercise
USG reading of < 1.020. Athletes should pre-hydrate several hours prior to exercise to allow for fluids absorption and urine output
Fluid intake guidelines during exercise (children)
Young children should drink 5 oz every 20 mins; older children should drink 9 oz every 20 mins
Fluid intake guidelines during exercise (adults)
During exercise in hot weather; recommended to consume a drink with 20-30 mEq of sodium, 2-5 mEq potassium, and a carbohydrate concentration of 5-10%
True or False: Ingestion of a sports drink containing multiple types of carbohydrates (vs. a singular type) will lead to greater gastric emptying, carbohydrate absorption, oxidation, and possibly better performance
True
Fluid intake guidelines after exercise
Athletes should consume adequate food, fluids, and sodium to restore hydration. If dehydration is significant or the athlete has < 12 hours before the next exercise session, the athlete should consume 1.5 L of fluid (with electrolytes) for each kg of body-weight lost.
