Chapter 7: Application Of Nutrition Flashcards

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1
Q

Dietary guidelines: main components of a healthy diet:6

A
Veggies from 5 different groups 
Fruit
Whole grains
Fat free or low fat dairy
Foods rich in protein
Limited saturated and trans fats And added sugars
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2
Q

Dietary guidelines:

Saturated and trans fats % of calories

Added sugars % of calories

Sodium mg

A

Less than 10 % of calories

Less than 10% of calories

Less than2300 mg per day

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3
Q

Adequate intake in 50% of an age and gender specific group

A

EAR estimated average intake

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4
Q

Maximal level of intake that is unlikely to pose adverse health effects in age and gender specific group

A

UL tolerable upper intake level

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5
Q

Recommended nutrient intake level sufficient for good health

A

AI adequate intake

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6
Q

most important fact on nutrition label for weight control

A

calories

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7
Q

percent daily value:

low
high

A

5%

20%

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8
Q

most common food allergens: 8

A
fish
shellfish
peanuts
tree nuts
eggs
milk
wheat
soybean
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9
Q

moderately acrive people should consume btwn _ and _ times the calculated RMR

A

1.5 - 1.7

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10
Q

DRI:

Carbs %
Protein %
Fat%

A

carbs 45 to 65 %

protein 10 to 35 %

fat 20 to 35%

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11
Q

carb recommendation

g/lb
g/kg

A

3-5 g/lb

6-10g/kg

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12
Q

GI ranks carbs based on

A

their blood glucose response

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13
Q

GI x grams of carbs/100 =

A

glycemic load

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14
Q

_ GI foods eaten before exercise may contribute to increased performance by increasing availability of non-essential fatty acids during exercise

A

low GI foods

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15
Q

average person protein intake

athlete protein intake

A

.8 - 1.0 gram/kg body weight

1.2 - 1.7 gram/kg body weight

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16
Q

protein timing:

whey

casein

A

whey during and after exercise

casein protein prior to exercise

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17
Q

athletes should eat _ to _ hours prior to workout

A

4 -6 hours

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18
Q

pre-workout snack should include:
_ carbs
_protein

A

50 g carbs

5-10g protein

19
Q

athletes should consume _ carbohydrates per hour of training

after 2 hours, consume in _ intervals

A

30 to 60 grams

15 to 20 minute intervals

20
Q

carbohydrate intake of _ /kg of body weight is recommended in the first 30 minutes after exercise

A

1.5 g/kg

21
Q

state of normal body water content

A

euhydration

22
Q

Recommended sports drink to contain _ of sodium to stimulate thirst and replace sweat loss

Potassium

A

50 mg per 8 oz

80-200 mg/L

23
Q

Aim for a _ fluid replacement to fluid loss ratio

A

1:1

24
Q

Quick hydration… _ liters of fluid for each pound

A

.75

25
Q

2 hours prior to hydration, drink

A

500-600 ml …17-20 oz

26
Q

Every 10-20 minutes during exercise, drink

A

200-300 ml…7-10 oz

27
Q

Following exercise drink

A

450-675 ml…16-24 oz for every pound

28
Q

Prehydration: _ mL per _ lb of body weight

A

5 to 7 mL

2.2 lb of body weight

29
Q

Smoking, poor diet and physical inactivity contribute to _ % of US deaths

A

35%

30
Q

Older adults even with a decreased caloric intake gain weight because : 2

A

Decreased physical activity

Metabolic rate is reduced

31
Q

BMI for obese

A

30 or greater

32
Q

4 treatment options for obesity

A

Diet
Exercise/lifestyle
Medication
Surgery

33
Q

_ develops from atherosclerosis ( accumulation of fat and cholesterol in the lining of the arteries)

Leading liver of men and women in the US

A

Coronary heart disease

34
Q

Chest pain

Myocardial infarction

*both can result from

A

Angina

Heart attack

Lack of blood flow and oxygen to the heart

35
Q

2 culprits in development of atherosclerosis

A

High LDL

Cholesterol’s susceptibility to oxidation

36
Q

_ % of American eat healthfully, exercise, maintain a healthy weight and do not smoke

A

3%

37
Q

Hypertension:

SBP

DBP

Or taking _ medication

A

140 or greater

90 or greater

Anthypertensive medication

38
Q

Leading abuse of stroke in the US

A

Hypertension

39
Q

_ results from the inability of the pancreas to secrete sufficient amounts of insulin

A

Type 1 diabetes

40
Q

_ results from the cells decreased ability to respond to insulin

A

Type 2 diabetes

41
Q

God loves you,

A

Be self disciplined!!!

42
Q

With _ less oxygen is available for cells to use to produce energy

A

Iron deficiency

43
Q

Avoid _ and _ that interfere with iron absorption

A

Coffee and tea

44
Q

Severe immune reaction when GI is exposed to gliadin and the small intestine loses the ability to absorb nutrients

A

Celiac disease