EXAM 3 Flashcards
Nutrition
The science that investigates the relationship between physiological function and the essential elements of the foods we eat
What do the food and beverages we ingest impact?
- Energy levels
- Bodily functions
- Help maintain tasks of daily living
What does the digestive process allow?
It allows the body to break down food into smaller components that either get absorbed or excreted
Hunger
physiological impulse to seek food for energy
Essential Nutrients
The body cannot synthesize these nutrients in adequate amounts
What are the types of essential nutrients?
- Macronutrients
- Micronutrients
Macronutrients
We need these essential nutrients the most.
- water
- protein
- carbohydrates
- fats
Micronutrients
We need these in smaller amounts
- vitamins
- minerals
Recommended Dietary Allowances (RDA’s)
daily nutrient intake levels that meet the nutritional needs of 97-98% of healthy individuals
Adequate Intakes (AI’s)
daily intake levels that are assumed to be adequate for most healthy people
Tolerable Upper Intake Levels (UL’s)
highest amounts of a nutrient that an individual can consume daily without risking adverse healthy effects
Acceptable Macronutrient Distribution Ranges (AMDR’s)
ranges of protein, carbohydrate, and fat intake that provide adequate nutrition and are associated with a reduced risk for chronic disease
Calories
A unit of measure that indicates the amount of energy obtained from a particular food
Energy
the capacity to do work
Protein, carbohydrates and fat = …?
energy containing nutrients that contribute to caloric count
Do vitamins, water and minerals add to calories?
No- vitamins, water and minerals do NOT add to calories
How much of the body does water make up
50-70% of the body
Is water a major component in blood
yes
Is water imperative for human survival?
yes
What does water aid in?
It aids in electrolyte balance and body temperature regulation
How much water does the average human need?
The average human needs at least 6-8 cups of water/day (48-64 oz)
Where can fluids (water) come from
Fluid intake can come from other beverages, fruits, vegetables, and even meats
Dehydration
not enough water in the body
Hyponatremia
more water than sodium in the body
Proteins
Major component of all living cells
What are proteins an alternative source of energy for?
They are an alternative source of energy, in the absence of carbohydrates and fat
What do proteins repair?
They repair bone, muscle, skin, and blood cells
Proteins are a key component of what?
antibodies
What is the recommended intake of protein
0.8 grams/kilogram of body weight
Personal Need for Protein
Personal Body weight divided by 2.2, then multiply by 0.8
What is the main energy source needed for daily activities (converted to glucose) ?
carbohydrates
2 Main Types of Carbohydrates
Simple & Complex
What kind of carb foods should you choose?
Choose foods that have a higher fiber count
What type of carbs should you minimize in daily diet
Minimize refined carbohydrates in daily diet
Simple Carbohydrates (5 total)
- glucose (monosaccharide)
- fructose (monosaccharide)
- sucrose (disaccharide)
- lactose (disaccharide)
- maltose (disaccharide)
Complex Carbohydrates
- Starches (stored in the body as glycogen)
- Fiber (indigestible portion of plant)
What are the 2 types of Fiber
- Insoluble Fiber
- Soluble Fiber
Benefit of Insoluble Fiber
reduces the risk of cancer
Benefits of Soluble Fiber
- reduces the risk of cardiovascular disease
- helps lower blood cholesterol levels
What are Fats vital for? (6 total)
Vital to the following:
- maintaining healthy skin
- insulating body organs
- maintaining body temperature
- promoting health cell function
- carry fat-soluble vitamins (A, D, E, K)
- supplying concentrated form of energy
What fats should you avoid?
avoid trans fats
Should you practice eating fats in moderation?
yes
Benefits of Monounsaturated Fatty Acids (MUFAs)
- have been found to be healthier
- found to lower LDL (low-density lipoproteins) cholesterol and raise HDL (high-density lipoproteins) cholesterol
What essential fatty acids have been found to promote heart health?
Omega-3 & Omega-6 (polyunsaturated fatty acids/PUFAs)
Vitamins are … soluble?
- Fat Soluble
- Water soluble
Fat soluble vitamins are absorbed through …?
Fat soluble vitamins are absorbed through the intestinal tract
What vitamins are FAT soluble
A, D, E, and K
What can excess consumption of fat soluble vitamins lead to?
it can lead to toxic levels in the body
What does it mean when a vitamin is ‘water soluble’?
it can dissolve in water
What vitamins are WATER soluble
B-complex vitamins & Vitamin C
Are water soluble vitamins toxic?
No, there is a low-risk of toxicity, since they tend to be excreted
Essential Vitamins
- Vitamin D
- Folate
What is Vitamin D referred to as?
the “sunshine” vitamin
Where is Vitamin D found
milk, yogurt, and fatty fish
Benefits of Vitamin D (3 total)
- improves bone strength
- fights infections
- lowers blood pressure
Folate is an essential … vitamin
Folate is an essential B vitamin
What is Folate needed for
needed for DNA synthesis
Benefit of Folate
- reduces birth defects
FDA requires folic acid to be added to what kinds of food?
- breads
- cereals
- rice
- pasta
Minerals
inorganic, indestructible elements that aid in physiological processes
Benefit of Minerals
build body tissue and assist in bodily functions
Major Minerals (need more of)
- sodium
- calcium
- phosphorous
- magnesium
- potassium
- sulfur
- chloride
Trace Minerals (need less of)
- iron
- zinc
- manganese
- copper
- fluoride
- selenium
- chromium
- iodine
Sodium
Regulates blood & body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions
Calcium
- Assists in the development of strong bones and teeth, muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, cell fluid balance
In what foods is calcium commonly found in?
milk, leafy greens, and fortified plant milk
what is calcium best consumed with?
Vitamin D
What is the most common deficiency worldwide?
Iron deficiency
What is a key component in red blood cells
Iron
Anemia
the body’s inability to produce adequate amounts of hemoglobin (the oxygen-carrying component of the blood)
Iron Overload
Can occur from ingesting too many iron containing supplements
What can excess iron intake cause?
- convulsions
- multi-system organ failure
- coma
- death
Environmental factors that increase risk of obesity
- Food Deserts - Areas that do not provide access to affordable or quality fresh food
- Unsafe and/or noisy environments
- Greater access to high-calorie foods
- Reduced Physical Activity
- Psychosocial Factors
- Socioeconomic Factors
Socioeconomic status impact on obesity
- people in poverty may have less access to fresh, nutrient dense foods and opt for less expensive, high-calorie processed food (food deserts)
Understand psychosocial factor (alcohol) related to obesity
Alcohol has 7 calories per gram, more than either protein or carbohydrates
Basal Metabolic Rate (BMR)
minimum rate at which the body uses energy when at complete rest
Resting Metabolic Rate (RMR)
includes BMR plus additional energy expended through daily sedentary activities
Exercise Metabolic Rate (EMR)
accounts for the remaining physical activity and exercise caloric expenditures
Essential Fat
necessary for maintenance of life and reproductive functions
Underwater (hydrostatic) weighing
Measures the amount of water a person displaces when completely submerged
Skinfolds
Involves “pinching” a person’s fold of skin (with its underlying layer of fat) at various locations on the body. Measured using caliper
Bioelectrical Impedance Analysis (BIA)
Involves sending a very low level of electrical current through a person’s body. As lean body mass is made up of mostly water, the rate at which the electricity is conducted gives an indication of a person’s lean body mass and body fat
Dual-Energy X-Ray Absorptiometry (DXA)
The technology is based on using very-low-level X ray to differentiate between bone tissue, soft (or lean) tissue, and fat (or adipose) tissue
Bod Pod
Uses air displacement to measure body composition. Large, egg shaped chamber made from fiberglass. Must wear a swimsuit.
Overweight
Having a body weight more than 10% above healthy recommended levels
Obesity
having a body weight more than 20% above healthy recommended levels
Underweight
having a body weight more than 10% below healthy recommended levels
Body Mass Index (BMI)
description of body weight relative to height
Formula for BMI
BMI = weight (kg)/height squared (m^2)
How many calories to people need to consume/get rid of for 1 pound of fat?
3,500 extra calories = one pound of additional storage fat
Physical Activity
- Refers to all body movements produced by skeletal muscles that result in substantial increases in energy expenditure
- Vary by intensity
- There is leisure time physical activity and occupational physical activity
Exercise
Planned, repetitive, and structured bodily movement undertaken to maintain or better physical fitness components
Foundational Components of Physical Fitness
- Exercise
- Cardiorespiratory Fitness (aerobic, aerobic capacity)
- Muscular Endurance
- Muscular Strength
- Flexibility
- Body Composition
Skill -Related Components of Physical Fitness (6 total)
- Agility
- Balance
- Coordination
- Power
- Speed
- Reaction Time
FITT Principle
F: FREQUENCY- the # of times you engage in the activity per week
I: INTENSITY - how hard your workout must be to achieve the desired results
T: TIME - how many minutes or repetitions of an exercise are required to attain the desired fitness level
T: TYPE - what kind of exercise should be done
SMART Goals
S: specific
M: measurable
A: action-oriented
R: realistic
T: time-oriented
Preventing Injuries Related to Physical Fitness (6 total)
- proper footwear
- appropriate protective equipment
- avoid exercising in extreme heat/cold
- allow time to adjust to an environment with temperatures that are drastically different from what you are accustomed
- wear appropriate clothing for the environment that you are in
- remember that wind and humidity are as extreme as temperature.
Barriers to Fitness (6 total)
- Getting started
- Environment wellness
- Social wellness
- Knowledge/skill set
- Time
- Resources
Benefits of Regular Exercise (9 total)
- Improved cardiovascular health.
- Improved mental capacity and mental health.
- Decrease risk for chronic diseases.
- Increased bone density.
- Improved GI function.
- Improves endurance.
- Improved immunity/immune function.
- Improved cognitive function and for older people reduced risk of dementia and other cognitive impairments.
- Lengthens life-span.
