Chapter 1- Nutrients Flashcards
what is nutrition ?
the total of the processes of ingestion, digestion, absorption and metabolism of food
what is a nutrient ?
a substance found in food that performs one or more specific functions in the body
on which days should fiber be consumed for athletes
training days
when should fiber be avoided for athletes and why
the day of and during a race because it reduces performance
what are the six main nutrients ?
carbohydrates fats proteins vitamins minerals water
what nutrient mainly promotes growth and development?
proteins
what nutrient mainly provides energy
carbs
what nutrients are micronutrients
vitamins and minerals
which 3 nutrients mainly regulate metabolism ?
vitamins, minerals, and proteins
how are macronutrients defined ?
need more than a few grams/day
how are micronutrients defined ?
need less than 1g a day
what elements do carbohydrates consist of ?
carbon and hydrogen
what is the general formula for carbs
(CH2O)n
a large percentage of carbs is from which carb in the Western world ?
sugar
what are the main ingredients of sports drinks ?
glucose and glucose polymers
what are the three functions of carbs
energy to muscle
energy to the brain (main source)
storage form of energy
what forms can starch have
amylose and amylopectin
what is the carb intake percentage in Western diet vs athletes
Western diet: 40-50%
athletes: over 60%
what are the three main categorizations of saccharide carbs
mono, di, poly
what are the three main monosaccharides and what do they do
glucose= blood sugar fructose= mostly in fruit galactose= breaks down into lactose
what are the three main disaccharides and what do they consist of
maltose= glucose + glucose sucrose= glucose + fructose lactose= glucose + galactose
what are three examples of polysaccharides ?
starch, glycogen, fiber
storage forms of carbs
what is the function of starch
storage of carbs in plants
what is the carb storage form in animals
glycogen
what are the two places that glycogen is stored
liver and muscles
can fiber be digested in humans
no
what are the two categories of fiber? describe them
soluble fiber and insoluble
how does soluble fiber affect cholesterol
lowers it
what does soluble fiber do to the gut bacteria ?
maintain it
how does soluble fiber affect satiety
increases it, therefore can help in weight loss
how does soluble fiber affect digestion
delays gastric emptying
what does insoluble fiber do in the intestine
adds bulk and helps retain water due to its water-attracting properties
insoluble fiber reduces the risk of which 4 GI diseases
constipation, hemorrhoids, diverticulosis, diverticulitis
what is diverticulosis
pockets in gut from excessive pressure on intestine walls; asymptomatic
what are the symptoms of diverticulosis
it is asymptomatic
what is diverticulitis
bacteria buildup, inflammation
how do you treat diverticulitis
slowly increase insoluble fiber intake
why would insoluble fiber reduce the risk of colon cancer
fiber attracts water and residue, therefore more cleaning up toxins
what is the recommended fiber per day for males (2 age groups)
19-50 years 38g
>50 years 30 g
what is the recommended fiber per day for females (2 age groups)
19-50 years 25g
>50 years 21g
why don’t a lot of people meet fiber requirements ?
bc they don’t know about them, and we eat a lot of processed food
what is specific about the structure of a saturated fat
all single bonds between the CH2
what is specific about the structure of a monounsaturated fat
one double bond between the CH2
what is specific about the structure of a polyunsaturated fat
several double bonds between the CH2
why is the trans fat arrangement bad for health
associated with cardiovascular disease and banned
what do triglycerides consist of ?
glycerol backbone and 3 fatty acids
what is a fancier word for omega 6
linoleic acid
what is a fancier word for omega 3
alpha linolenic acid
name 5 things that contains linoleic acid
sunflower oil safflower oil corn oil soy oil peanut oil
name 5 things that contains alpha linolenic acid
flaxseeds soybeans walnuts canola oil seafood
linoleic acid- why is it named like that ?
first double bond on 6th carbon from methyl end
what is the code for linoleic acid
18:2 w6
what is the code for alpha linolenic acid
18:3 w3
alpha linolenic acid: why is it named like that ?
first double bond on 3rd carbon from methyl end
what is adequate essential fatty acid intake for males (2 age group)
19-50 17g/day
50+ 14g/day
what is adequate essential fatty acid intake for females (2 age groups)
19-50 12g/day
50+ 11g/day
what is the adequate essential fatty acid intake for people male and female under 19?
male 1.6g/day
female 1.1g/day
what is the AMDR for linoleic acid (EFA)
5-10% total kcal
what is the AMDR for alpha linolenic acid (EFA)
0.6-1.2% total kcal
what are the two ways to prescribe adequate intake ?
g/day or %kcal (AMDR)
which is more individualized ? g/day or AMDR ?
AMDR
what will baby have with a fatty acid deficiency ?
dermatitis, eczema
are fatty acids hydrophobic ?
yes
does fiber work as a laxative ?
yes
can humans make essential fatty acids ?
no which is why omega 6 and omega 3 nutrition is so important
order chylomicrons, VLDL, LDL, HDL by density
chylomicron < VLDL
what do chylomicrons do
transport fat into liver
what does liver VLDL do
delivers fat to muscles and tissues
what does LDL do
VLDL becomes LDL (becomes denser by collecting fatty acids and bringing them to muscles)
what does HDL do
produced by liver, collects fats, therefore “good due to its function”
what is the function of lipids in the body’s anatomy ?
cushioning: organs encased in fat layer to be protected
what is the function of lipids in transport ?
transport of fat-soluble vitamins
why will a fat-free diet affect vitamin deficiency ?
because fat is responsible for transporting fat-soluble vitamins
what is the function of fat in a cell ?
cell membranes
how does fat affect digestion ?
precursor for bile
fat is a precursor/ involved in the formation of two things:
hormones (steroid)
eicosanoids (vasodilation and vasoconstriction)
a low fat diet can have what kind of lipid profile effect ?
increased LDL and decreased HDL, predisposing to CHD
can all lipids be used for fuel ?
no
which lipids can be used for fuel ?
fatty acids and triglycerides
what is the avg North American fat intake ?
35%
what lipid is mostly consumed by North Americans?
95% triglycerides
where is cholesterol mostly synthesized ?
liver
the liver synthesized how much cholesterol per day ? when will that amount increase
0.5-2.9 g/day
more in vegan diet
where do we get cholesterol from in our diet
animal based foods (4% of diet)
how many different amino acids are there ?
20
how many aa are essential or non essential ?
11 nonessential
9 essential
what distinguishes aa properties ?
side chains
what are the 4 molecules attached to the carbon in aa ?
amine (NH2), H, carboxyl (COO-), side chain
which nutrient provides structure to all cells in the human body, including organelles and cytoskeleton
protein
what is the link between protein and cancer ?
none
what is the main component of muscle skin and hair
protein
what is the range of recommendations for protein ?
0.8-1.2 g/kg BW
what is the range of recommendations for protein for athletes ?
endurance: 1.2-1.4 g/kg BW
resistance: 1.6-1.7g/kg BW
how many grams /day do we have of protein in our Western diet ? what are the implications ?
80g/day so more than enough
what are the effects of high protein diet on kidney function for healthy ppl ?
inconclusive research
in the case of preexisting kidney problems what dietary recommendation would you give
no high protein diet
do all proteins contain all the a.a ?
no
the adult body is what percent water
60
what % water in muscle
72
how much water should we have per day in fluids and in food
2-2.8L/d total
1-1.5L/d fluids
rest from food
water requirements are dependent on sweat rates therefore how would you know how much water you need depending on kcal expended ?
1 mL/kcal
athletes training in hot conditions need how many liters/day of water
15
vitamins have which element at their base ?
carbon (they are organic)
are minerals organic or inorganic ?
inorganic
how many vitamins are there
13
what are the two groups of vitamins
fat or water soluble
what vitamins are not considered essential?
D and K but body still doesn’t make enough
after how many weeks will a vitamin deficiency start
3-4 weeks
what are three examples of macrominerals
Ca, Na, K
what are macromineral requirements
> 100 mg/day or >0.01% body weight
what are micromineral requirements
<100 mg/day or <0.01 % body weight
what are three examples of microminerals
Fe, Se, Zn
what are the two main roles of vitamins and minerals
regulators in process of energy release from food
cofactors in chemical reactions
are phytonutrients essential ?
no
what are 4 examples of phytonutrients
carotenoids, flavonoids, phytates, lignans
what is the main health benefit of phytonutrients
antioxidants
phytonutrients have an effet of which hormone ?
estrogen
which disease can be prvented by phytonutrients ?
cancer
how are phytonutrients different from vitamins ?
non essential therefore ppl will not develop deficiency
what is the main consequence of a low carb diet
fatigue
