food energy and carbohydrate requirements Flashcards
Calorie
heat energy required to raise the temp of 1 g of water by 1 degree celsius
food labels present energy in
kilocalories
energy yielding nutrients
macronutrients which provide the body with caloric energy
carbs, protein, fats, alcohol
non-energy yielding nutrients
micronutrients that regulate bodily homeostasis including vitamins and minerals as well as water
energy conversion in humans
chemical energy–>ATP–>chemical waste–>heat
carbs __ kcal/g
4, activity
fats ___kcal/g
9, rest
protein ___kcal/g
4, recovery
alcohol ___kcal/g
7, toxin
coefficient of digestibility
proportion of food digested compared to what is actually used by the body
____, ____ and ____ have lower COD
plant based food, high fiber, lean protein
lower COD foods provide ___ caloric yield
lower
thermic effect of food
energy expenditure above resting measures due to the cost of digestion, absorption and storage of food following consumption
___ and ____ promote increases in daily TEF
fiber, lean protein
dietary reference intake values reflect
research on nutrient intake levels that prevent deficiency or disease as well as levels that may be too high and cause toxicity
estimated average requirement
intake level estimated to meet the requirement of half the healthy individuals in a particular group
develops recommended daily allowance
recommended daily allowance
intake level sufficient to meet the requirement of 97-98% of healthy individuals of a particular group
adequate intake
recommended average daily intake level within a group of people
tolerable upper intake level
the highest level for a nutrient that is likely to pose no risk of adverse health effects to nearly all individuals in the general population
factors that affect dietary sufficiency include
- food and nutrient timing
- food quantity and type
- variations in nutrient digestion, absorption, and assimilation
- individual requirements for energy based on physical factors: age, sex, physical activity
- other influences, such as dietary practices, preferences, and risk of food allergies
carbohydrate abbreviation
CHOs
___ are the primary fuel for physical activity and run the CNS
carbs
monosaccharides
simple sugars: glucose, fructose, galactose
disaccharide
sugars formed when two monosaccharides form: sucrose, lactose, maltose
polysaccharides
complex CHOs composed of long chains of monosaccharides
one of the healthiest forms of CHOs in the diet
polysaccharides
starch
storage from of CHOs in plant based foods consisting of chains of sugars which can be easily digested and used for energy
fiber
non starch polysaccharide vital to digestive and overall health and comes in two major dietary forms
fiber is useful for weight management as they
provide high satiety and low caloric yield of <2kcals/g
RDA 20-35g
soluble fiber
attracts water and turns to gel during digestion, slowing the release of energy and making it useful for blood regulation
soluble fiber found in
oars, barely, nuts, seeds, beans, some fruit
insoluble fiber
adds bulk to stool and helps food pass more quickly through the intestines for improved digestive health and removal of carcinogens
insoluble fiber found in
wheat bran, vegetables, seeds, various whole grains
carcinogenic
substance that has the potential to prove cancer within the body
benefits of fiber (5)
adds bulk
lower glycemic index: slows absorption
increase intestinal mobilization
increase thermic effect of food
decrease circulating cholesterol and triglycerides
RDA for CHOs
55-60% of total calories, with the majority coming from complex sources
average American consumes ___% CHOs, with an estimated ___ of total calories coming from simple sugars
40-50
recommended sugar intake goal is
<10%
it is estimated that people consume ____ of sugar annually which is detrimental t overall health and increases the risk for ____ and _____
> 100lb
obesity, metabolic disease
one 12oz can of soda per day
39g of sugar per can
how many lbs per year
32
potentially associated with high dietary sugar intake
obesity, cardio metabolic disease, systemic inflammation
T2DM or normal-weigh diabetes and hepatic insulin resistance
elevated visceral fat storage
hyperlipidemia
increased waking cortisol levels
young age arthritis
when sugary CHOs are consumed they can cause ____ whole complex CHOs promote ____
spike in blood sugar
moderate response
spikes in blood sugar case surges in ____ which can lead to insensitivity over time
insulin
metabolic discord caused by nutrition and the development of obesity/disease
excessive insulin release in response to blood sugar
excess sugar conversion into triglycerides in the liver
triglycerides stored in adipose tissue and increased systemic inflammation
glycemic index
measure of the blood glucose-raising potential of CHO content in a food
value of 100 represents the standard or equivalent of pure glucose
glycemic response
impact a food or meal has on blood glucose following consumption
glycemic load
simultaneously describes the blood glucose-raising potential as well as total quantity of CHO in a food
glycemic load formila
(glycemic index x grams of CHO)/100
low and medium glycemic index foods have ___ impact on blood sugar regulation and ____ of insulin spikes
positive
minimization
low GI
<55
medium GI
56-69
high GI
> 70
manufacturing processes reduce the ______ of most natural CHO based foods, therefore reducing their _____
biological integrity, nutritional value
processed CHOs promote
glycemic responses similar to sugar and increase the risk for visceral fat storage
the effect of processed flours on blood sugar levels (cracked wheat vs course flour vs fine wheat flower)
they all have a peak spike around 40 seconds, with cracked wheat having the lowest spike and fine white having the highest
the common “three square meals a day” does not accomplish
proper blood sugar regulation
proper blood sugar regulation throughout the day is accomplished via
appropriate CHO food selection and strategized nutrient timing
breakfast, lunch and dinner should be ______ and ____ in between
moderate size, healthy snacks
hunger
a biological need to eat in response to declining blood sugar
appetite
a psychologically-driven desire to eat
appetite can be expedited by
planning meals too far apart and other visual/environmental cues
skipping meals or failing to space food intake out every ____ allows hunger to progress to appetite which leads to ______
2-3 hours, over eating
low CHO diets reduce _______ and cause _______ compromising _______
performance and total work capacity the body to break down lean proteins for necessary fuel
the protein-sparing mechanism
protein sparing mechanism
processes to protect proteins. by preventing conversion into fuel
____,_____,______,_____,____ or _____ can all impact CHO sufficiency
poor food selection, high-protein diet, reduced total caloric intake, starvation, fasting, intentional CHO restriction
______ and _______ trigger glucose synthesis via a process called gluconeogenesis in the liver
reduced muscle glycogen reserves
low plasma glucose concentrations
gluconeogenesis at the expense of bodily protein:
sustained low ____ levels–> ______ loss–>____ sparing –> ___&____ shifts –>____ deamination _____–>increased ______
glucose
protein sparing
glycogen
neurochemical and hormonal
protein
gluconeogenesis
blood glucose
adequate CHO intake allows ____ training intensities and ____ to support performance and health-related goal attainment
greater
carbohydrate needs are primarily dictated by
activity intensity and volume
the mean in the US of CHO intake is roughly ____% of total calories for most individuals
50
determining need carbs:
sedentary
3-4g/kg
45-50%
determining need carbs
physically active
4-5g/kg
50-55%
determining need carbs
moderate intensity
5-6g/kg
55-60%
determining need carbs
vigorous exercise
6-8g/kg
60-65%
determining need carbs
competitive athlete
7-10g/kg
60-65%
example demonstrating the amount of carbohydrates needed for a 35 year old 5’5” male, 75 kg, who participates in regular, moderate exercise most days of the week
- daily caloric intake: 2744kcal
- recommended CHO intake: 60%
2744x60%= 1646
1646 kcal CHO / 4kcal/g =412g
412 g / 75 kg= 5.5g CHO per kg body weight
Which of the following would most likely create the greatest increase in caloric expenditure due to the thermic effect of food?
a. Lean chicken breast
b. Low-fiber cereal
c. Sport drink
d. All of the above
a
If a person ate a bowl of ice cream that contained 20 g of fat, how many calories did he or she consume just from the fat content of the dessert?
a. 80 kcals
b. 180 kcals
c. 280 kcals
d. 380 kcal
b
If a person ate a bowl of ice cream that contained 20 g of fat, how many calories did he or she consume just from the fat content of the dessert?
a. 80 kcals
b. 180 kcals
c. 280 kcals
d. 380 kcal
b
What is the RDA for fiber intake?
a. 10-15g per day
b. 15-20g per day
c. 20-35g per day
d. At least 50g per day
c
Which of the following foods when consumed as a single item would create the highest glycemic response?
a. Apple
b. White bagel
c. Lentils
d. Yogurt
b
low-carbohydrate diets can reduce performance and cause the breakdown of lean bodily proteins due to the loss of ______
protein-sparing mechanism
the ____ is a dietary reference value which indicates a nutrient intake level sufficient to meet the requirements of 97-98% of healthy individuals in a particular group
recommended daily allowance
the ____ for a food reflects the proportion digested compared to what is actually absorbed and useable for the body
coefficient of digestibility
true or false: fiber tends to provide <2kcals/g because the body cannot completely break it down for energy provision
true
true or false: the goal for sugar intake is to keep it below 25% of daily calories
false
true or false: processed carbohydrates are metabolized in the body similar to sugar and increase the risk for fat storage
true
define each of the following terms
hunger
appetite
Hunger: a biological need to eat in response to declining blood sugar ,
Appetite: a psychologically-driven desire to eat; can be expedited by planning meals too far apart and other visual/environmental cues
identify at least three potential benefits of fiber
a. enhanced GI function
b. mobilization of harmful chemical and carcinogens in the intestines
c. slowed CHO and sugar metabolism/absorption
d. improved regulation of blood sugar
e. aids weight management
f. adds bulk to the diet for satiety
g. increased thermic effect of food
h. potential reduction in circulating cholesterol and triglycerides
identify at least three potential adverse effects of high dietary sugar intake
a. obesity
b. cardiometabolic disease
c. systemic inflammation
d. increased risk for diabetes
e. elevated visceral fat storage
f. hyperlipidemia
g. increased cortisol levels
h. premature arthritis
identify appropriate daily carbohydrate intake (in g/kg of body weight) for the following individuals
sedentary person (couch potato)
competitive athlete who trains nearly every day of the week
person who regularly performs moderate-intensity exercise
Sedentary person (couch potato): 3-4 g/kg
Competitive athlete who trains nearly every day of the week: 7-10 g/kg
Person who regularly performs moderate-intensity exercise: 5-6 g/kg
