Chapter 17 Flashcards
Nutrition
The process by which a living organism assimilates food and uses it for growth and repair tissues
Examples of Nutrition Topics of Discussion for the Fitness Professional
Food prep methods - Food guidance systems, i.e., food guide pyramid, MyPlate
Healthy snacks - Carbohydrate, protein, and fat basics
Statistical info on the relationship between chronic disease and the excesses or deficiencies of specific nutrients - Nutrients contained in food or supplements
Vitamins and minerals as essential nutrients - Importance of water and hydration status
calorie
The amount of heat energy required to raise the temp of 1 gram of water (1 degree celsius)
Calorie
A unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temp of 1 kilogram or liter of water (1 degree celsius)
Kilocalorie
A unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temp of 1 kilogram or liter of water (1 degree celsius)
Total Energy Expenditure (TEE)
The amount of energy (calories) spent, on average, in a typical day. The sum total is split into 3 different energy components:
- Resting metabolic rate (RMR) - amount of energy expended while at rest; represent the minimal amount of energy required to sustain vital bodily functions such as blood circulation, respiration, and temp regulation; RMR account for 70% of TEE
- Thermic effect of food (TEF) - the amount of energy expended above RMR as a result of the processing of food (digestion) for storage and use; TEF typically accounts for approximately 6 - 10% of TEE
- Energy expended during physical activity - the amount of energy expended above RMR & TEF associated with physical activity. Physical activity accounts for approx. 20% of TEE.
TEE calculation
130 lb. heavily active woman
- Weight X 10 = RMR
130 X 10 = 1,300 - RMR X Activity factor = TEE
1,300 X 2.1 = 2,730 calories expended per day
Protein
Amino acids linked by peptide bonds; the body uses approximately 20 amino acids to build it’s many different proteins
Essential:
- Isoleucine
- Leucine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Nonessential:
- Alanine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
Semiessential
- Arginine
- Histidine
Complete protein
When a food source supplies all of the essential amino acids in appropriate ratios
Incomplete protein
When a food source is low or lacking in one or more essential amino acids
Complete Protein Food Sources
Whole egg, Yogurt & granola, Milk & milk products, Oatmeal with milk, Meat and poultry, Lentils & bread, Fish, Tortillas with beans or bean burritos, Rice & beans, Macaroni & cheese, Peanut butter on whole wheat bread, Hummus w/ bread, Sunflower seeds & peanuts, Bean soup with whole-grain crackers
Gluconeogenesis
When amino acids are used to assist in energy production during a negative energy balance
Recommended protein intakes
Sedentary - 0.8 (0.4g/lb)
Strength athletes - 1.2 -1.7 (0.5 - 0.8 g/lb)
Endurance athletes - 1.2 - 1.4 (0.5 - 0.6 g/lb)
Carbohydrates
Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal goods
Glycemic index
The rate at which infested carbohydrate raises blood sugar and its accompanying effect on insulin release
