E3 Nutrition Flashcards
define good nutrition
a diet that supplies all of the
essential nutrients required for the body to survive and
thrive
define nutrients and their function
substances in food that provide nourishment. They are needed to support body function and maintain health.
* three major functions:
– Provide energy
– Support growth and development
– Regulate metabolism
why do nutrient needs vary per person
1) Needs to lose vs gain weight
2) Gain muscle mass or improve endurance performance
3) Age development vs elderly
4) Sex
is water a macronutrient
yes
what is the function of macronutrients
provide energy for the body
– Carbohydrates and fats provide bulk of energy
– Protein contribution is small
what are examples of simple and complex carbs and define them
simple
-primary source of energy during exercise
-glucose- major role in energy, fructose, galactose
complex
-not ready to use for energy yet, have to be broken down
-glycogen (stored as glucose)
-starch (fuel)
-fiber (not fuel)
define fiber
indigestible carbohydrates providing bulk and aiding in waste
production and elimination
what are the two types of fiber and define them
soluble:
-dissolves in water , reducing glucose spikes
insoluble:
-does not dissolve in water , helps waste elimination
what is the recommended fiber intake
25-38 gm/day
what are the main takeaways from the minnesota starvation experiment
– Excessive cardio, whether it be low intensity (NEAT) or high intensity = encourages metabolism to become more efficient
– Combined with significant caloric deficit, muscle loss is prioritized for efficiency
▪ Muscle= requires calories= first to go with excessive weight loss stimulus
* Severe starvation or caloric deficit require lots of calories to recovery
– *even with adequate time for recovery…muscle didn’t return
▪ Stimulus determines adaption –> muscle is metabolically ”needy”
▪ Needs at minimum 3-4 weeks to begin to recover… 12 weeks may have not been enough to recover completely from severe starvation
▪ Implications: chronic under eating in Cals or macros can have long term effects that carry over some time even when “fixed”
what are the main two categories of fat
– Unsaturated (includes monounsaturated and polyunsaturated fats)
▪ Deemed more heart-healthy because have been shown to lower LDL (bad) cholesterol and reduce heart disease risk
▪ Found in plant sources
▪ Omega-3 fatty acids (found in certain oils and fish) have been reported to improve blood lipid profile, lower blood pressure, and
reduce inflammation
– Saturated (solid at room temperature and come from animal and plant
sources)
▪ Have been shown to increase total cholesterol and LDL
what are trans fats
Trans fatty acids (found in baked and fried foods, and some animal sources)
– Occurs during food production
– Conversion of unsaturated fats into combination of saturated and unsaturated fatty acids
– Fried foods, fast foods, and processed snack foods
– Increase total cholesterol, LDL, and heart disease risk
– U.S. Food and Drug Administration (FDA) has announced plans to
remove artificial trans fats from the U.S. food supply
what are phospholipids and sterols
- Phospholipids (lipids containing phosphorous)
– Emulsifiers such as Lecithins, margarine, cooking sprays - Sterols
– Component of cell membrane
– Cholesterol is most common sterol
how many essential amino acids are there and define them
-the body cannot make
them, and they must be consumed in the diet
-nine
how many nonessential amino acids are there and define it
-the body can
synthesize them in adequate amounts
-eleven
how much percentage should each macronutrient make up of you calories
fat- 20-35%
protein- 10-35%
carbs - 45-65%
how do you calculate protein needs?
0.8x kg bw for women
0.9xkg bw for men
how much percentage water is lost to cause distress?
-5% body water causes marked distress
-more than
15% can be fatal
what are micronutrients
– Nutrients needed in smaller amounts
– Includes vitamins and minerals
– Essential for many body functions and to sustain life
– They do not supply energy, but are very important to
maintaining a healthy body
what is the function of vitamins
– Help regulate growth and metabolism
– An essential part of diet because they cannot be
synthesized by the body in sufficient amounts to meet its
needs
– Water-soluble vitamins (B vitamins and vitamin C)
– Fat-soluble vitamins (A, D, E, and K)
what is the function of minerals
– Chemical elements that help the body function normally
– Types of Minerals
▪ Major: Needed in larger amounts
▪ Trace: Needed in smaller quantities
what are the three key minerals
- calcium
iron
sodium
what is osteoporosis caused by a deficiency of
calcium deficiency disease
what is anemia caused by a deficiency of
iron deficiency health problem
what is hypertension caused by
high sodium intake
what are vitamin A deficiency symptoms
Night blindness,
impaired immunity,
infertility
what are vitamin a toxicity symptoms
Birth defects, loss of
appetite, blurred vision,
hair loss, liver Damage
what are the vitamin D functions
Regulates blood
calcium levels; bone
health; cell
differentiation
what are the vitamin D deficiency symptoms
Rickets in children,
bone weakness and
increased fractures
in adults
what are vitamin D toxicity symptoms
Hypercalcemia-calcium levels in blood to high, calcium
deposits in kidneys and
liver
what are the fat soluble vitamins
A, D, E, and K
what are the water soluble vitamins
B vitamins and vitamin C
what is the function of thiamine (B1)
Coenzyme in
carbohydrate
metabolism and some
amino acid metabolism
What is the function of Riboflavin (B2)
Coenzyme; helps
maintain mucous
membranes
What is the function of niacin (B3)
Coenzyme in
carbohydrate and fatty
acid metabolism
What is the function of vitamin B6
carbohydrate
metabolism; synthesis
of blood cells
what is the function of vitamin B12
nervous system
function
what is the function of Folate
Coenzyme involved in
DNA synthesis
what are the deficiency symptoms of vitamin E
Anemia, impaired
nerve transmission,
muscle weakness
what are the deficiency symptoms of vitamin K
Reduced ability to
form blood clots
What are the functions of vitamin C
Antioxidant; assists
with collagen
synthesis; enhances
immune function;
enhances iron
absorptio
what are the deficiency symptoms of vitamin C
Scurvy, bleeding
gums and joints,
loose teeth,
depression, anemia
what are antioxidants
-compounds in foods that scavenge and neutralize free radicals
-Free Radicals = reactive oxygen species (ROS) = charged molecules, an excess of which can lead to aging and cell death
what are the functions of calcium
Builds bones and
teeth; helps maintain
acid–base balance;
maintains normal
nerve transmission
what are the functions of potassium
Regulates muscle
contraction and
transmission of nerve
impulses; maintains
blood pressure
what is the potassium deficiency and toxicity symptoms
deficiency:
Muscle weakness,
paralysis, confusion
toxicity:
Muscle weakness,
irregular heartbeat,
Vomiting
what are the deficiency symptoms of sodium
Muscle cramps,
dizziness, fatigue,
nausea, vomiting, mental
confusion
what are the functions of iron
Assists with oxygen
transport in blood and
muscle; coenzyme for
energy metabolism
What is an RDA
Recommended Dietary Allowances (R DAs): The amount of
nutrients that will meet the needs of most healthy people within
a specific age & gender group
What is AI
Adequate Intake (AI): Value used when RDA is not yet
established, but there is enough evidence for a general
guideline
What is EAR
Estimated Average Requirement (EAR): This is the average
daily amount of a nutrient that is estimated to satisfy the needs
of 50% of people in a given age group
What is the UL
Tolerable Upper Intake Level (U L): This is the highest average
nutrient intake level that a person can consume without risking
adverse health effects
what do food labels include?
the amount and the percent Daily Value (DV) of fat,
carbohydrate, protein, sodium, cholesterol, and specific
micronutrients
what are prebiotics and probiotics
- Prebiotics are compounds that feed your gut bacteria
- Probiotics are live microorganisms such as bacteria or
yeast
what does a well-balanced gut microbiome help?
– maintain a healthy immune system
– control blood pressure
– synthesis of select vitamins
– the breakdown of food to extract nutrients for the body
who needs iron and what does it do
Essential component of red blood cells
– Women menstruating, pregnant, or nursing need
adequate iron
– Sources: legumes, fresh fruits, whole-grain cereals,
broccoli, lean red meats, and organ meats
who needs calcium and what is its function
Essential for building bones and teeth
– Especially important for pregnant or lactating women
– May help prevent prostate and colon cancer
– Critical for children and teens
– Sources: low-fat and nonfat dairy foods, canned fish,
turnip greens, mustard greens, broccoli
what is a food allergy
an adverse immune reaction to a particular food, which can be life-threatening
what is a food intolerance
(also called a food sensitivity) is an adverse reaction to a specific food that is not caused by the immune system
– Can produce a wide variety of symptoms, including
headache and digestive problems
– Includes lactose intolerance and gluten intolerance
what is the glycemic Index (GI)
- Measure of effect a food has on blood glucose
- Scale of 1-100 (higher the number, high the blood glucose)
what is glycemic load and how is it calculated
Improving on glycemic index, a measure of how quickly and significantly a food raises blood sugar levels.
Calculated by-
(GI x grams of carbohydrates) / 100
does high vitamin intake improve performance
no
what do antioxidants do
prevent oxidative damage
what are the water guidelines
3 cups of water (~0.7 liters) for every pound (i.e.,
~0.5 kilogram) of weight loss during exercise
what is hyponatremia
low sodium concentration, can be due to excessive fluid intake.
is FDA approval required for supplements
no
what are food additives
used by manufacturers to improve
quality, maintain freshness, improve taste and/or color, or
increase shelf life
– Common additives are sugar, salt, corn syrup,
monosodium glutamate (MSG), sulfites, and nitrites
– Some people have a greater sensitivity to additives
and should avoid or limit them
what are organic foods?
foods that are grown or raised without pesticides,
hormones, antibiotics, or chemical fertilizers
– There is limited evidence supporting the claim that
organic foods are nutritionally superior
what are the benefits of caffeine and the evidence for it
-Used to increase muscle
fiber activation to increase
strength, or to increase fat
metabolism and endurance.
-Increases endurance in events lasting more than 20 minutes. No consistent
effects on strength
what are the benefits of carbs and evidence
-Increase in stored glucose in
muscle and liver and
increase in endurance.
-Improves endurance in events longer than 90–120 minutes. Also helps restore glucose after exercise.
what are the benefits of protein and its effectiveness
-Increases muscle protein
synthesis.
-Consumption of high-quality protein
immediately following exercise has been shown to promote small
increases in muscle protein synthesis.
what is L-carnitine’s origin and its effectiveness?
-Made by the body and
ingested in meat products.
-Increases transport of fat in
cells, reduces lactate
accumulation.
-Carnitine is in adequate supply in the
cells, and additional amounts provide no benefit before, during, or after
exercise.
what is the origin and effectiveness of creatine?
-Made by the body and also
found in meat products.
-Decreases fatigue in short,
intense exercise; increases
muscle size and strength.
-Increases endurance in short,
intense exercise. Causes water gain in muscle but not increases in strength
