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Human nutrition > Diet planning (1) > Flashcards

Diet planning (1) Flashcards

1
Q

When planning a meal

A

focusing on daily ratio of macronutrients intake has become more important than just caloric intake

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2
Q

SET YOUR OPTIMAL DAILY CALORIE INTAKE

A

Calculate your Basal Metabolic Rate (BMR)

Calculate your Total Daily Energy Expenditure (TDEE)

Decide on your calorie deficit or surplus

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3
Q

Amount of calories your body burns at a resting state

A

BMR

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4
Q

BMR varies person by person becuase

A

sex, age, weight, and height.

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5
Q

Males BMR

A

Males usually have a higher BMR than females

Because males tend to have a higher proportion of lean body mass than females of the same age

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6
Q

5 pounds of fat burns …

A

20 calorie

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7
Q

5 pounds of muscle burns …

A

250 calorie

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8
Q

……. equation for calculation of BMR

A

Harris Benedict

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9
Q

Amount of calories you need to do physical activity beside the normal physiological functions

A

Total daily energy expenditure (TDEE)

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10
Q

Cerebral Palsy patient

A

Extremely inactive lifestyle

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11
Q

Office worker getting little or no exercise

A

Sedentary lifestyle

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12
Q

Construction worker or person running one hour daily

A

Moderately active lifestyle

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13
Q

Agricultural worker (non mechanized)

A

Very active lifestyle

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14
Q

Person swimming 2 hours daily

A

Very active lifestyle

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15
Q

Competitive cyclist

A

Extremely active lifestyle

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16
Q

Factors that can affect your caloric deficit & surplus include

A
  • Gender
  • Age
  • Genetics
  • Type of training
  • Frequency of training
  • Training volume
  • Training experience
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17
Q

If you are aiming weight maintenance

A

your ideal calorie intake is simply your TDEE
Calories burnt= calories consumed

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18
Q

Loss weight

A

10 - 25% of your TDEE → maintain muscle mass
Calories burnt> calories consumed

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19
Q

Weigh gain

A

No general recommendation

You might also increase your body fat during the process

Calories burnt < calories consumed

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20
Q

Once you have your target daily calorie intake , you’ll have
to ….

A

break it down into the three macros

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21
Q

should start with the most important one, which is ….

A

protein

to simply function in a healthy way

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22
Q

Minimum our body needs for functioning is of body weight is

A

0.8 - 1 grams of protein/kg /day

23
Q

Protein should make up ……. of your daily calorie intake

A

10 - 35%

24
Q

Building and maintaining muscle mass , an overall
daily protein intake in the range of ….

A

1.4 - 2.0 g/kg/day

25
Q

PTN to loss weight and muscle gain

A

25 - 35%

26
Q

Increasing your protein intake can help in

A

boosting your energy expenditure as well as reduce your hungriness

27
Q

Endurance

A

Aerobic

28
Q

improve your fitness

A

Endurance

29
Q

Exercises improve the health of your heart , lungs, and circulatory system

A

Endurance

30
Q

Delay or prevent many diseases that are common in older adults

A

Endurance

31
Q

Strength exercise

A

Anaerobic

32
Q

Use weight , resistance bands, stretchy elastic bands

A

Strength exercise

33
Q

Keeping your muscles strong

A

Strength exercise

34
Q

Can help with your balance and prevent falls and fall related injuries

A

Strength exercise

35
Q

Make everyday activities feel easier

A

Strength exercise

36
Q

build endurance include

A
  • Brisk walking or jogging
  • Yard work (mowing, raking)
  • Dancing
  • Swimming
  • Biking
  • Climbing stairs or hills
  • Playing tennis or basketball
37
Q

Strength exercise need …. to ……

A

25- 35% of PTN
Myofibril growth

38
Q

endurance exercise need …. to ……

A

15 - 25% of PTN
Mitochondrial biogenesis

39
Q

decrease appetite

A

FAT

40
Q

…. are unsaturated fatty acids mainly generated via industrial processes

They are associated with negative outcomes and should be
avoided

A

Trans fatty acids

41
Q

Acceptable range for fat is …..

A

20 - 35%.

42
Q

Acceptable range for fat is …..

A

20 - 35%

43
Q

Healthy fats lower the

A

Sensation of hunger and can aid weight loss

44
Q

High fat diet

A

Ketogenic Diet

45
Q

In ketogenic diet, ideally ….. of your daily calorie intake should come from fat

A

60 - 75%

46
Q

The idea behind keto diet

A

Lowers your insulin volumes and intensifies your fat burning

47
Q

The CHO RDA for adults is …

A

130 grams of carbs/day
45 - 60% of diet

48
Q

The CHO RDA if you want to loss weight ..

A

35 - 45% of daily calories

49
Q

Aim for the lower end if you’re ….

A

not that active

50
Q

Aim for the higher end if you’re ….

A

regularly hitting the gym

51
Q

…. do not count towards caloric intake

A

Fibers and water

52
Q

Eating enhances the …

A

Metabolism of the body while fasting slows it down

53
Q

Recommended to take daily TDEE ….

A

4 - 5 smaller meals

Human nutrition (8 decks)

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