Chapter 3 Flashcards
1 gram of CHO = __ calories
4
1 gram of protein = __ calories
4
1 gram of fat = __ calories
9
normal American diet is high in
- sat and trans fats
- cholesterol
- simple sugars
- salt
serving size for healthy fats
1-2 thumbs
serving size for lean protein
1-2 palms
serving size for fruits and veggies
1-2 fist
serving size for grains, beans, legumes
1/2-1 fist
healthy fats
nuts, olive and extra virgin oil, nut butters, avocados
lean proteins
poultry, skim milk, egg whites, cottage cheese, fish
healthy grains
- Whole or steel cut oats
- Brown, red or wild rice
- Whole wheat, corn and barley
10 Simple adages
- more natural = more better
- avoid prepared altered food
- eat serving of fruit and veggies
- 50% of EI from natural foods
- smoothie helps accomplish goals
- drink H2O
- lean protein w/ 2 meals/day
- for every sat fat eat 3 servings of healthy fats
- snack btwn lunch and dinner
- minimize fried foods
eye > mouth gap
- obese 50% off
- overweight 25% off
- normal / ideal 15% off
empty calories
lack vitamins and minerals
eat less CRAP
+Carbonated drinks
+Refined sugars
+Artificial sweeteners
+Processed foods
eat more FOOD
+Fruits and veggies
+Organic lean proteins
+Omega 3 fatty acids
+Drink water
3 major players
carbs, fats, proteins
carbs
\+simple > complex; 50% from each \+45-55% of EI \+cant convert to fat \+oxidized by glycolysis to make ATP \+store glucose as glycogen in liver 75-90g
Fats
+30% of EI (10 bad/20 good)
+sat fat increases inflammation
proteins
+20 amino acids (11 you make, 9 are essential)
+20% of EI
+.8g/kg average
+1.2g/kg young athlete
vitamins
- coenzymes that facilitate metabolism
- H2O soluble: B,C
- fat soluble: A,D,E,K
- mostly likely deficiencies: B,C
minerals
- mostly inorganic and help maintain acid-base balance
- most likely deficiencies: Ca(1,200mg) and Fe
normal American diet is low in
- whole grains
- fruits
- veggies
food label criteria
\+20% of 1 mineral and vitamin \+10% of serving to come from sat fat \+1-3g fiber \+6-10g protein \+
BMI
BW in kg/height (meters^2)
1 kg =
2.2 lbs
1 in =
2.54 cm
Lipoproteins
+combination of lipids and proteins which help transport fats in the blood; absolutely necessary
+HDL: good
+LDL: bad
+VLDL: ugly
