Ch. 10 Nutritional Factors in Health and Performance Flashcards
Food Guide Pyramid
a tool designed to provide guidance for evaluating nutrient adequacy of the diet
Dietary Reference Intakes
recommendations for 50 nutrients (14 vitamins, 18 minerals, and 18 macronutrients and related food components)
proteins
like carbs and fats, are composed of carbon, hydrogen, and oxygen atoms, but they also contain nitrogen
amino acids
the molecules that, when joined in groups of a few dozen to hundreds, form the thousands of preteens occurring in nature
polypeptide
several amino acids together
protein quality
whether or not the protein supplies amino acids in amount proportionate to the body’s needs
vegans
those who consume only plant proteins
complementary proteins
a variety of plant foods that provide different amino acids
cell turnover
the constant breakdown and regeneration of cells
negative calorie balance
when fewer calories are consumed than are expended
carbohydrate
primary role is to serve as an energy source
monosaccharides
glucose, fructose, and galactose, are single-sugar molecules
disaccharides
sucrose, lactose, and maltose, are composed of two simple sugar units joined together
polysaccharides
also known as complex carbohydrates, contain up to thousands of glucose units
glycogen
glucose it is synthesized to form glycogen when glucose enters the muscles and liver and if it is not metabolized for energy
glycogenesis
the process of converting glucose to glycogen
glycemic index (GI)
classifies a food by how high and for how long it raises blood glucose
fiber
found in fruits, vegetables, nuts, seeds, legumes, and whole-grain products such as whole-grain bread, oatmeal, and popcorn
ketosis
high levels of ketones in the bloodstream
lipids
includes triglycerides (fats and oils)
saturated fatty acids
fatty acids containing no double bonds
monounsaturated fatty acids
fatty acids containing one double bond
polyunsaturated fatty acids
fatty acids containing two or more double bonds
cholesterol
has many essential functions, necessary for the production of bile salts, vitamin D, and several hormones
vitamins
organic substances that cannot be synthesized by the the body
electrolytes
play a fundamental role in the regulation of water distribution in various fluid compartments in the body, sodium chloride
osteoporosis
deterioration of bone tissue leading to increased bone fragility and risk of fracture
voluntary dehydration
the fact that most athletes replace only about two-thirds of the water they sweat off during exercise
precompetition meal
for many this is a ritual
carbohydrate loading
a technique used to enhance muscle glycogen prior to long-term aerobic endurance exercise
energy
commonly measured in kilocalories
kilocalorie
the work or energy required to raise the temperature of 1 kg of water 1 degree Celsius
diet induced thermogenesis
the thermic effect of food, the increase in energy expenditure above the resting metabolic rate that can be measured for several hours following a meal
Nutrient density
the nutrients present per calorie of food
energy density
refers to the calories per weight or volume of food
anorexia nervosa
self-imposed starvation in an effort to lose weight and achieve thinness
bulimia nervosa
characterized by recurrent consumption of food in amounts significantly greater than would customarily be consumed at one sitting
obesity
a complex, multifactorial condition, with genetic, physiological, metabolic, social, cultural, environmental, and psychological components
Body Mass Index (BMI)
the preferred body composition assessment for obese individuals
binge eating disorder
a syndrome related to obesity
