Ch 17 - Nutrition Flashcards
Nutrition
process of using food for growth and tissue repair
Calorie
amount of energy needed to raise 1g of water by 1 degree C
TEE
Total Energy Expenditure: average number of calories spent in one day; TEE = RMR + TEF + physical activity; TEE = weight (lbs) x 10 x activity factor (1.2-2.1)
RMR
Resting Metabolic Rate: amount of energy expended while body is at rest to sustain vital functions; RMR = weight (lbs) x 10; around 70% of TEE
TEF
Thermic Effect of Food: amount of energy expended processing food; the increase in energy expenditure after a meal; approx. 6-10% of TEE
Protein
amino acids linked by peptide bonds; used to build and repair tissues
Essential amino acids
cannot be manufactured by the body in sufficient amounts, so must be consumed as food; 8 essential + 2 semi-essential
Non-essential amino acids
body can manufactured using nitrogen and carbohydrate & fat fragments; 10 non-essential
Complete protein
supplies all the essential amino acids in appropriate ratios
Incomplete protein
low or lacking in one or more amino acids
Biologic value
how well a protein source satisfies body’s needs for amino acids
Protein recommendation
10-35% of total calories; 0.8g/kg of body weight for sedentary people; 1.2-1.7 g/kg for strength athletes (most clients); 1.2-1.4g/kg for endurance athletes
Carbohydrate
neutral compounds of carbon, hydrogen, and oxygen, classified as sugar (simple), starches (complex), or fiber; body’s chief energy source
Monosaccharides
single sugar unit; glucose, fructose, galactose
Disaccharides
two sugar units; sucrose, lactose, maltose
Polysaccharides
long chain of monosaccharides linked together; found in foods with starches and fiber (complex carbs)
Glycemic Index (GI)
rate at which ingested carbohydrate raises blood sugar and its effect on insulin release; low is under 55, high is over 70
Soluble fiber
dissolved by water and forms gel-like substance in digestive tract; helps moderate blood glucose and lower cholesterol
Insoluble fiber
does not absorb or dissolve; passes through digestive tract in close to original form; usually from bran layer of cereal grains
Carbohydrate recommendation
45-65% of total calories; 6-10g/kg of bodyweight
Fiber recommendation
25-38g
Lipids
compounds including triglycerides (3 fatty acids attached to glycerol backbone - fats and oils), phospholipids, and sterols
Monounsaturated fatty acid
has 1 double bond in the carbon chain; raises HDL
Polyunsaturated fatty acid
has more than 1 double bond in the carbon chain; raises HDL
Saturated fatty acid
has no double bonds in the carbon chain because it’s saturated with hydrogen; raises LDL
Trans fatty acid
result of hydrogenation (adding additional hydrogen to unsaturated fatty acids to make them harder at room temperature); raises LDL and lowers HDL
Fat recommendations
20-35% of total calories
CCK
hormone that signals satiety
Metabolic syndrome/Syndrome X
cluster of symptoms including obesity, insulin resistance, hypertension, and dyslipidemia (high cholesterol), increasing risk of cardiovascular disease; associated with high-fat diet, sedentary lifestyle, and high concentrations of FFA (free fatty acids)
Water recommendation
3L/day for men, 2.2L/day for women; 8oz. extra per excess 25 lbs.; 14-22 oz. 2 hours before exercise, and 6-12oz. for every 15-20 min.
