Energy Yielding nutrients

Question 1

Optimal diet

Answer 1

Provides nutrients necessary to maintain, repair, and grow tissue without providing excess energy that the body will store as adipose tissue.

Question 2

Nutrition needs are determined by:

Answer 2

Genetic variables
Variations in nutrient digestion
Absorption and assimilation
Physical activity levels
Individual dietary practices and preferences

Question 3

Energy yielding nutrients:

Non energy yielding nutrients:

Answer 3

Protein
CHO
Fats

Vitamins, minerals, water.

Question 4

When energy yielding nutrients are consumed, the process of digestion breaks the food down into its most basic form. Then in the small intestine,

Answer 4

The basic nutrient forms are absorbed into the blood stream and transported to the tissues to perform their respective jobs. Metabolic organs determine the ultimate outcome of energy consumed via hormonal regulation

Question 5

Carbohydrates: the most important nutrient in regards to performing physical activity

Answer 5

Primary energy source for intense work.
Provide energy for running central nervous system.
Simple sugars OR complex CHOs

Question 6

Simple sugars

Answer 6

Mono and disaccharides
Fructose
Glucose
Lactose

Question 7

Complex CHOs

Answer 7

Polysaccharides
Starches
Fiber
Glycogen

Question 8

Recommended dietary intake

Answer 8

RDI

55-60% of total daily caloric intake, with the majority coming from Complex CHO

Question 9

Most Americans consume 40-50% of total daily calories in the form of simple sugars.

Answer 9

Estimate that 25% of the American diet comes from simple sugars

Contributes nationally to obesity, diabetes, and heart disease.

Question 10

One 12oz can of soda equals

Answer 10

32lbs of sugar annually

Question 11

Fiber

Answer 11

A non starch CHO that resists enzymatic breakdown- making it indigestible except for a small portion that undergoes fermentation via intestinal bacteria.
Fiber averages/ contributes about 2kcal per gram. Ideal for calorie control.
Soluble or insoluble

Question 12

Soluble fiber

Answer 12

Oats 
dried beans 
Nuts
Barley
Carrots

Question 13

Insoluble fiber

Answer 13

Leafy vegetables 
Fruit skins
Corn
Bran
Seeds

Question 14

High fiber diet results in lowered risk for:

Answer 14

Obesity
Diabetes
Hypertension
Intestinal disorders
Some cancers
Heart disease

Question 15

Fiber benefits:

Answer 15

Enhanced gastrointestinal function
Mobilizes harmful chemicals and compounds
Decrease times that carcinogenic materials remain in intestines
Slows down the absorption rate of CHO

Question 16

Recommended intake of fiber daily

Answer 16

20-35 g

12-15 most Americans

Question 17

CHO and blood glucose dynamics

Answer 17

After carb consumption, sugars ultimately enter the bloodstream, causing a rise in blood glucose content. The specific rise and response in determined by the type and quantity of sugar consumed.

Question 18

Glycemic response

Answer 18

Is the rate at which a given food product increases blood glucose after consumption

Question 19

Glycemic load

Answer 19

The total amount of glucose in the blood after consumption of a food product or meal.

Question 20

Glycemic indexing

Answer 20

A measurement system that quantifies the elevation in the blood glucose concentration after consuming a given food product.

Question 21

GI values are determined after ingesting 50g of a CHO food and comparing the resultant blood Sugar levels after a two hour period.

Answer 21

GI values

Question 22

An excess consumption of simple sugars causes an increase in insulin release from the pancreas. A perpetual state of insulin release is known as____________

Answer 22

Hyperinsulinemia

Significantly limits fat utilization.

Question 23

Simple sugars increase the risk for hyperinsulinemia, which significantly limits fat utilization and reduces insulin sensitivity over time.

Answer 23

Promotes the conversion of glucose into triglycerides which are easily stored as fats.
Increases the risk for developing type 2 diabetes.

Question 24

Consumption of foods high in fiber and protein

Answer 24

Slows the rate of absorption of sugars
Minimizes spikes in blood sugar and insulin
Reduces the risk for chronic insulinemia
Reduces the risk for accelerated fat storage

Question 25

High quality ______________ CHO foods should be selected instead of Simple sugars

Answer 25

Complex

Question 26

Thermic effect of food

Answer 26

Increase in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.can account for up to 10% of daily caloric expenditure

Question 27

Low carb diet myth

Functions by depleting glycogen. Weight loss can occur rapidly as glycogen stores are related to significant body water content.

IT DOES NOT OCCUR DUE TO FAT LOSS.

Answer 27

Should be aimed at reducing simple sugars and processed CHOs without limiting complex CHOs.

Question 28

With low glycogen stores, work capacity is…

Answer 28

Severely limited.

In contrast to low carb diets:

The combination of caloric control AND exercise optimizes long term weight loss.

Question 29

Hypoglycemia

Answer 29

Low blood glucose. Results in fatigue, muscle catabolism, and glucagon release. Causing the liver to liberate glucose for tissues that do not store glycogen (brain)

Question 30

Hyperglycemia

Answer 30

High blood glucose. Forces the pancreas to release large amounts of insulin to defend against negative physiological effects of dangerously elevated serum glucose.

Question 31

The timing of carbohydrate consumption throughout the day should focus on limiting each of these responses.

Answer 31

Large fluctuations of glucose resulting in glycemic loads that far exceed the glucose regulating functions of the body.

Lowers fat utilization
Causes changes in the cellular use of glucose
Causes other specific metabolic issues over time.

Question 32

Consume smaller quantities of food every ______-______ minutes

Answer 32

90-120

Grazing

Question 33

Hunger is a physiological response regulated by the hypothalamus in response to diminishing levels of blood glucose

Answer 33

Appetite psychophysiological perception of energy need that occurs with prolonged hunger. Increasing the risk for over consumption of calories

Question 34

CHO depletion commonly occurs during:

Answer 34

Periods of energy depletion
Fasting
Starvation
High protein diets