Ch. 13 - Nutrition Flashcards
Intro to nutrition
Founded in disciplines such as biochemistry, physiology, psychology and food science
—it is important to rely on licensed professionals, such as registered dietitians and nutritionists, to correctly interpret the science
—in most states, only licensed or registered dietitians can provide nutritional counseling and diet prescription!!
Critical for instructors to stay current - bc people may ask questions about latest nutritional trends
—networking and maintaining relationships with registered dietitians will ensure a go-to source when making referrals
Dietary Guidelines
The Dietary Guidelines for Americans from the Department of Health and Human Services (HHS) and the u.S. Department of Agriculture (USDA) summarize science-based advice to promote health through diet and physician activity and reduce risk for major diseases such as heart disease and stroke
—recommendations reflect the knowledge that the major causes of death and disease in the U.S. are related to an unhealthy diet, a sedentary lifestyle and obesity
The overall purpose is to encourage most Americans to eat fewer calories, be more active and make healthier food choices
Dietary Guidelines and DRI - Dietary Reference Intake
The nutrition label found on food can be used to implement these guidelines on a daily basis
—Dietary Guidelines are intended to be general - do not provide info. On the specific requirements of each nutrient
Dietary Reference Intake (DRI) - framework of dietary standards used to plan and evaluate diets
—the requirements for essential nutrients are reported with DRI values
—DRIs provide recommended intakes for specific nutrients and can be used by registered dietitians to plan diets for indiv. Or groups
The overall purpose is to encourage most Americans to eat fewer calories, be more active, and make healthier food choices
Estimated average requirement (EAR)
The average daily nutrient intake level estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group
Recommended dietary allowance (RDA)
The average daily nutrient intake sufficient to meet the nutrient requirements of neatly all (97-98%) healthy individuals who are in a particular life stage and gender group
Adequate intake (AI)
A recommended avg. daily nutrient intake level based on observed (or experimentally determined) approximations or estimates of nutrient intake assumed to be adequate for a group of healthy people
—this measure is used when RDA cannot be determined
Tolerable Upper Intake Level (UL)
The highest avg. daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group
—as intake increases above the UL, the potential risk of adverse health effects increases
Food labels
Tool for meal planning
—can help indiv. Make healthy food choices by listing info. About nutrient content of food and how it fits into an overall healthy diet
—the “overall diet” that the nutrient content of a specific food is compared to is called the DAILY VALUE
—it is like the DRI but is just one avg. value for each nutrient - bc the label is not large enough to show values for diff. Ages and genders and is based on a 2,000 calorie diet
Macronutrients
Macronutrients - the nutrients that provide calories
—provide the body’s energy and mass
—carbs, fats and proteins
—used by the body for energy metabolism, tissue growth and healing. And cellular function
Calories - a scientific unit of heat energy representing the amount of heat required to raise the temperature of one kilogram of water 1 degree Celsius
Kilocalorie - a unit of energy equal to 1,000 calories
—calories used to measure food energy
—kcals
—shortened to calories for use in food labeling
Macronutrient intake recommendations
—carbs
CARBS
General population
—45-65% total daily calories OR 3 g/kg body weight
Those exercising more than 1 hour per day
—4-5 g/kg body weight
Athletes or high-intensity exercisers training more than 4 hours per day
—8-12 g/kg body weight
Macronutrient intake recommendations
—proteins
PROTEINS
General population
—0.8 g/kg OR 10-25% total daily calories
Endurance athletes
—1.2-1.4 g/kg body weight
Strength athletes
—1.6-1.7 g/kg body weight
Macronutrient intake recommendations
—fats
FATS
Total consumption
—20-35% total daily calories
Saturated fat
—less than 10% total daily calories
Macros video
—The more we know about the things that go into our bodies, the better we can be at helping people get the best out of their bodies
Macronutrients provide the body’s ENERGY and MASS
—used by the body for energy metabolism, tissue growth, healing and cellular function
Recommended intake of macros is this
—carbs - 45-65%
—proteins - 10-35%
—fats - 20-35%
(But if talking saturated fats, it’s only supposed to be less than 10% of your daily intake)
Macros video - 2
—carbs
Carbs
1. Complex carbs - starches - wheat, potatoes, brown rice, beans, buts, quinoa, vegetables and fruits
2. Simple-carb - sugar, candy, white rice, chips, white bread, pastries, cookies, fruit roll ups
—carbs are critical for optimal performance
—the human body stores a limited amount of carbs in the liver and the skeletal muscle in the form of glycogen
—liver glycogen helps to maintain blood glucose, which is the sugar transported in the blood to supply energy to the body - this includes fueling the brain and other cells in the body that can’t use fat as fuel
—you need those carbs for MUSCLE CONTRACTION and to FEED your CENTRAL NERVOUS SYSTEM, ESPECIALLY THE BRAIN
—they are the predominant source of fuel before, during and after workouts
—carbs are naturally present in milk and in almost all plant based foods - fruits, veggies, grains and legumes - primarily as complex carbs
—most of your daily intake should come from those sources
Macros video - 3
—nutrient density
Nutrient density - the concept of consuming more nutrients per calorie
—individuals are advised to center their meals around all of this
—high, nutrient-dense foods are the good days
—while delicious and a good treat sometimes, in moderation, those low-nutrient density times are the bad guys
Nutrient dense
—carrots, apples, corns, grains, broccoli, beans, rice, blueberries
Middle
—chicken, potatoes, eggs, fish, salmon
Calories dense
—butter, cheese, popsicles
Macros video - 4
—fats
—fats are actually really important
—also called “lipids” are are defined as substances that are insoluble in water
—there are lots of substances that don’t dissolve in water, and that’s because their molecules won’t mix
—ex. In jar - water and oil will separate into different layers
—when added food coloring - at first was stuck in oil layer and then moved to water - the water portion turned blue but oil at top stayed separated and yellow
Fats are another primary source of energy
—they actually provide over twice as much energy as carbs
—the fat stored in the human body is mostly in the form of triglycerides
—while fats are typically the long-term storage mechanism for energy in the body, they also service additional functions
20-35% of total calorie intake should be fats - but which kinds of fats are you eating is they key
—strong evidence suggests a higher intake of saturated fats are associated with increased risk factors for heart disease
—recommended adults consumer less than 10% of their total calories from saturated fats - replacing them with polyunsaturated and monounsaturated fats
Saturated fats
—meat, cheese, butter, egg yolks, whole milk, creamy sauces
Polyunsaturated fats
—vegetable oils such as soybean, corn, sunflower oils, salmon, cold water fish, flaxseed, walnuts, nuts
Monounsaturated fats
—olive oil, canola oil, peanut oils, safflower sesame oils, nuts, avocados
Macros video - 5
—protein
—proteins contain carbon, hydrogen and oxygen (just like carbs and fats)
—but secret to protein is that they also contain nitrogen
—proteins are made of amino acids linked together - and essential amino acids cannot be made by the body - we HAVE TO EAT THEM
—if essential amino acids are not consumed in adequate amounts, the body can’t make the proteins it needs for growth, maintenance, repair or other functions w/o breaking down skeletal muscle
—although protein is best known for its role in muscle growth, it is also important for fluid balance, blood clotting, enzyme production, immune function and hormone regulation
Similar to fats and carbs, there are some that are better than others
A high-quality protein is called a “complete protein” — provides all of the essential amino acids and is easy to digest and absorb
—typically, animal proteins found in meats, eggs and dairy products are all considered highly digestible complete proteins
Foods that don’t contain all of the essential amino acids are called “incomplete proteins”
—beans, legumes, grains and vegetables
—people who don’t eat meat and dairy products can still consume an adequate intake of essential amino acids by combining incomplete proteins, called “complementary proteins”
Everything we put in our body affects it on a cellular level
Carbohydrates - text
Carbs supply energy (4 calories per gram), they spare protein for more efficient uses in the body, and they help to maintain blood sugar
—diverse class of nutrients - type of carbs one consumes are important
Carbs are made of carbon and water and are categorized as simple or complex based on the carbon-water units they contain
Complex carbohydrate
—a carb with more than 10 carbon-water units
—include the fiber and starch found in whole grains and vegetables
Complex vs. simple carbs chart
Complex carbs
1. Starches
—grains, wheat, rice, corn, oats, potatoes, pasta, pease
2. Fiber
—soluble: nuts, apples, blueberries, oatmeal, beans
—insoluble: bran, brown rice, fruit skins
Simple carbs
1. Disaccharides
—table sugar (sucrose), milk (lactose), ice cream (lactose), beer (maltose), sweet potatoes (maltose), molasses (maltose)
2. Monosaccharides
—glucose, fructose, galactose
Nutrient density - text
—the concept of consuming more nutrients per calories
—nutrient content of a food relative to its calories
—individuals are advised to center their meals around nutrient dense foods - especially when trying to lose weight
High-nutrient density (ideal)
—nonstarchy vegetables (raw leafy green veggies > solid green veggies > all other nonstarchy veggies)
—beans
—fresh fruit
—starchy vegetables
—whole grains
—raw nuts and seeds
—fish
—fat-free dairy
—poultry
—eggs
Less nutrient density (less ideal)
—red meat
—full-fat dairy
—cheese
—refined grains - crackers, chips, white pasta, etc.
—oils
—refined sweets - sugar, baked goods, candy, soda
Fats
—lips
—triglycerides
Fats function as another primary source of energy for the body
—fats are also called LIPIDS — a group of compounds that includes triglycerides (Fats and oils), phospholipids, and sterols (e.g. cholesterol)
TRIGLYCERIDE - chemical or subtracted form in which most fat exists in food as well as in the body
—the fat stored in the human body is mostly in the form of triglycerides
—while fats are typically the long-term storage mechanism for energy in the body, they also serve additional functions
Fats part 2
—lipids provide over twice as much energy as carbs (9 calories per gram)
—one pound of body fat constitutes about 3,500 calories
—fatty acids are chains of carbon linked together
Fats are classified based on their SATURATION - the extent to which all possible carbon-hydrogen bonds are filled
—a SATURATED FAT - consists of a chain of carbons bonded to all of the hydrogen atoms it can hold
—a chain of carbons saturated w/ all of the hydrogens it can hold; there are no double bonds
—unsaturated fatty acids are those that have areas not completely saturated w/ hydrogen atoms
—a fatty acid w/ just one missing hydrogen is a MONOUNSATURATED FATTY ACID
—if several spots have hydrogen missing, it is called a POLYUNSATURATED FATTY ACID
The level of saturation has important healthy implications
There are 2 types of polyunsaturated fatty acids in the human diet
- Omega-3
—fatty acids have anti-inflammatory effects and help to decrease blood clotting - Omega-6 fatty acids
—promote blood clotting and cell membrane formation
Ex. Of fat types
Saturated fats
—meat, poultry, lard, cheese, butter, egg yolks, whole milk, and creamy sauces, cream, many baked goods
—tropical oils: coconut oil, palm oil, palm kernel oil
Polyunsaturated fats
—vegetable oils such as soybean, corn, and sunflower oils; fish (especially salmon and cold water fish); and flaxseed and walnuts are all good sources of polyunsaturated fats
—omega 3-fatty acids: herring, mackerel, salmon, sardines, flaxseeds, walnuts
Monounsaturated fats
—olive, canola, peanut, safflower, and sesame oils - as well as nuts (peanuts, almonds, pistachios) and avocados, are all good sources of monounsaturated fats
Proteins and amino acids
Proteins are long chains of amino acids w/ nitrogen attached that serve many essential functional roles in the body
—it is an imp. Part of a balanced diet and a vital macronutrient
—like carbs and fats, proteins contain carbon, hydrogen and oxygen - but they also contain NITROGEN
Amino acids - building blocks of proteins (proteins are made of amino acids linked together)
—composed of a central carbon atom, a hydrogen atom, an amino group, a carboxyl group and an R-group
- Essential amino acids
—cannot be made by the body and must be acquired in food
—if essential amino acids are not consumed in adequate amounts, the body cannot make the proteins it need for growth, maintenance, repair or other functions without breaking down skeletal muscle - Nonessential amino acids
—can be made by the body, so they do not have to be consumed
Examples of essential vs. nonessential amino acids
Essential (body can’t produce)
—histidine
—isoleucine
—leucine
—lysine
—methionine
—phenylalanine
—threonine
—tryptophan
—valine
Nonessential
—alanine
—arginine
—asparagine
—aspartic acid
—cysteine
—glutamic acid
—glutamine
—glycine
—proline
—serine
—tyrosine
Complete, incomplete, and complementary proteins
Complete protein
—a high-quality protein - provides all of the essential amino acids in the amount the body needs and is also easy to digest and absorb
—typically, animal proteins (found in meats, eggs, and dairy products) are all considered highly digestible complete proteins
Incomplete proteins
—foods that do not contain all of the essential amino acids in the amount needed by the body
—includes beans, legumes, grains, and vegetables
Complementary proteins
—two or more incomplete proteins that combined together provide all essential amino acids
—people who do not eat meat and dairy products can still consume an adequate intake of essential amino acids by combining incomplete proteins
—ex. Combining beans and rice
Examples of complete vs. complementary proteins
Complete
—eggs
—milk and milk products
—meats and poultry
—fish
—soy beans
Complementary
—beans and rice
—beans and tortillas
—rice and lentils
—rice and black-eyed peas
—hummus (chickpeas and sesame paste) w/ whole grain pita
