Exam 1 Review Flashcards
Dietary Guidelines Recommend _____________________
Physical Activity
- Adults should do 150 minutes of moderate OR 75 minutes of vigorous per week OR an equivalent combination
- Muscle strengthening exercises at least 2x/week
Benefits of Proper Nutrition:
Improve athletic performance
Avoid injury
Improve recovery from fatigue
optimize programs of physical conditioning
___________kcal equals approximately 1lb of stored body fat.
3500
What are the Dietary Guidelines for:
- Provide evidence-based recommendations
- Impacts school lunch and other government funded programs
- Basis for federal nutrition educational programs
- Used to implement health policies and programs
Who develops the Dietary Guidelines:
20 nationally recognized experts are appointed to a committee; consists of scientists, epidemiologist, practitioners, etc.
What is the top source of added sugar in our diet?
Sugar sweetened beverage
Sources of protein other than meat:
spinach, quinoa, black bean, avocado
What is being overconsumed by Americans?
Refined grains
__% of calories should come from fat in your diet
30
Megavitamins - Risk of toxicity
Riboflavin - impaired vision
Vitamin C - Kidney Stones
Vitamin A - toxic to the nervous system
Vitamin D - damages kidneys
Examples of Disordered Eating:
Binge-eating
Regularly skipping meals
Excessive or strict exercise
Obsessive Calorie Counting
Anorexia Nervosa
Severe food restriction leading to significantly low
body weight for age and sex
A pathological fear of gaining weight
A distorted body image (body dysmorphia)
Physical effects of Anorexia Nervosa
- Sad, moody irritable, fainting
- Dry skin, thin hair, yellow skin
- Constipation, bloating
- weak muscles
- growth problems, problems getting pregnant + with periods,
Bulimia Nervosa
Recurrent episodes of binge eating and
compensatory behaviors
At least once a week for 3 months
Physical effects of Bulimia Nervosa
- Depression, anxiety, shame, low self-esteem
- cavities, tooth erosion
- irregular heart beat, heart failures, low pulse and blood pressure
- Anemia, irregular periods
- constipation, bloating, diarrhea
Physical effects of binge-eating disorder
- distressed by behavior, guilt, depression, anxiety
- high blood pressure and high cholesterol
- weight gain, fatigue
- chronic kidney problems
Psychological effects of disordered eating
feeling out of control or helpless
anxiety
hypervigilance
guilt or shame
feelings of alienation or loneliness
__________ of college students experience disordered eating behaviors.
20-67%
Models of Eating Pathology
Sociocultural Model
Biopsychosocial Model
Disordered Eating Risk Factors
Female or Transgender
Teens + early 20s
Family History
Mental health disorders
Sports/athletes, work, + artistic activities
Examples of Diet Culture
Labeling food as good or bad
Feeling guilt/shame for eating
Praising weight loss
Feeling unworthy due to your body
Health at Every Size Key Principles
Respect
Critical Awareness
Compassionate Self-Care
Intuitive Eating Principles
Honor your hunger
respect your body
reject diet mentality
discover the satisfaction factor
Role of Carbohydrates
Energy source
Preserves tissue proteins
Metabolic primer/prevents ketosis
Fuel for central nervous system and red blood cells
Types of Carbohydrates
1. Monosaccharides - __________
2. Disaccharides - ____________
3. Oligosaccharides - _____________
4. Polysaccharides - _________________
- one sugar molecule
- two sugar molecules bonded together
- Combination of 9 monosaccharides
- Combination of 10 to thousands of sugar molecules in chains; usually glucose
Monosaccharides examples:
Glucose (Blood sugar), Fructose (fruit sugar), Galactose (milk sugar)
Uses of Glucose
Used by the cell for energy, stored as glycogen in the muscles and liver for later use
Fructose
Fruit suger, is converted to glucose in the liver
Galactose
The body converts galactose and glucose for energy metabolism
Disaccharides examples
- Each Dissaccharide has a glucose molecue
Sucrose, Lactose, Maltase
Polysaccharides (plant + animal) examples
Starch and Fiber
Glycemic Index
A value representing how high a given meal ↑ blood glucose concentration; How quickly an amount of food will raise blood sugar levels
High glycemic examples
raisins, beets, bananas, carrots, honey, brown rice
Moderate glycemic examples
oranges, sweet potatoes, oatmeal, potato chips, corn
Low glycemic examples
peanuts, fructose, lentils, kidney beans, apples, fish stick
Glycemic Load
gives a relative indication of how much a serving of food is likely to increase your blood-sugar levels.
Glycogen
is the storage polysaccharide found in mammalian muscle and
liver.
Glycogenolysis
the reconversion process; it provides a rapid extra muscular glucose supply (especially from the liver)
Gluconeogenesis
production of glucose from non-glucose sources
Glucagon
stimulates liver glycogenolysis and gluconeogenesis to raise
blood glucose concentration.
Carb Intake
Regular physical activity: _____%
During intense training: _______%
Typical American diet: __% of total intake
- 60
- 70
- 40-50
Hypoglycemia
Low levels of sugar in the blood
Can result in weakness, hunger, and dizziness
Impairs exercise performance
Prolonged and profound hypoglycemia can result in the loss of consciousness and irreversible brain damage
Type I v. Type II Diabetes
Type I: pancreas unable to produce insulin
Type II: insulin resistance
Role of Lipids
Energy reserve
Protect vital organs
Provide insulation from the cold
Transport the fat-soluble vitamins A, D, E, and K
Three groups of Lipids:
Simple lipids - Major storage form of fat in the adipose cell
Compound Lipids
Derived Lipids - formed from simple + compound
Unsaturated fatty acids:
Monosaturated - one double bond
Polyunsaturated - more than one double bond
Hydrogenation
Saturated fats or Unsaturated fats are solid at room temperature:
Saturated fats
Typical Daily Lipid Intake (plant v. animal)
66% animal lipids, 34% vegetable lipids
Lipoproteins
- lipid + protein
makes lipid water soluble
major form of lipid transport in blood
What health issues are linked to diet?
cancer, diabetes, stroke, heart disease
What is a qualified health claim?
Statements that describe a relationship between a food substance and a disease or other health-related condition
■ Requires extensive review of the scientific evidence
■ Approved by FDA prior to being used on food labels
■ “Objective is to benefit consumers by
providing more information on food labels concerning diet and health”
Factors driving the growth of the functional foods category?
- Increased consumer interest in what they eat/their health
- Changes in food regulations
- Advances in technology
- Escalating health care cost
- Competitive food market
“In Defense of Food” Tagline - _____________
“Eat food, not too much, mostly plants”
