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CPT > food energy and carbohydrate requirements > Flashcards

food energy and carbohydrate requirements Flashcards

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1
Q

Calorie

A

heat energy required to raise the temp of 1 g of water by 1 degree celsius

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2
Q

food labels present energy in

A

kilocalories

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3
Q

energy yielding nutrients

A

macronutrients which provide the body with caloric energy
carbs, protein, fats, alcohol

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4
Q

non-energy yielding nutrients

A

micronutrients that regulate bodily homeostasis including vitamins and minerals as well as water

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5
Q

energy conversion in humans

A

chemical energy–>ATP–>chemical waste–>heat

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6
Q

carbs __ kcal/g

A

4, activity

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7
Q

fats ___kcal/g

A

9, rest

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8
Q

protein ___kcal/g

A

4, recovery

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9
Q

alcohol ___kcal/g

A

7, toxin

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10
Q

coefficient of digestibility

A

proportion of food digested compared to what is actually used by the body

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11
Q

____, ____ and ____ have lower COD

A

plant based food, high fiber, lean protein

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12
Q

lower COD foods provide ___ caloric yield

A

lower

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13
Q

thermic effect of food

A

energy expenditure above resting measures due to the cost of digestion, absorption and storage of food following consumption

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14
Q

___ and ____ promote increases in daily TEF

A

fiber, lean protein

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15
Q

dietary reference intake values reflect

A

research on nutrient intake levels that prevent deficiency or disease as well as levels that may be too high and cause toxicity

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16
Q

estimated average requirement

A

intake level estimated to meet the requirement of half the healthy individuals in a particular group
develops recommended daily allowance

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17
Q

recommended daily allowance

A

intake level sufficient to meet the requirement of 97-98% of healthy individuals of a particular group

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18
Q

adequate intake

A

recommended average daily intake level within a group of people

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19
Q

tolerable upper intake level

A

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

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20
Q

factors that affect dietary sufficiency include

A
  • 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
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21
Q

carbohydrate abbreviation

A

CHOs

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22
Q

___ are the primary fuel for physical activity and run the CNS

A

carbs

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23
Q

monosaccharides

A

simple sugars: glucose, fructose, galactose

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24
Q

disaccharide

A

sugars formed when two monosaccharides form: sucrose, lactose, maltose

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25
Q

polysaccharides

A

complex CHOs composed of long chains of monosaccharides

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26
Q

one of the healthiest forms of CHOs in the diet

A

polysaccharides

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27
Q

starch

A

storage from of CHOs in plant based foods consisting of chains of sugars which can be easily digested and used for energy

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28
Q

fiber

A

non starch polysaccharide vital to digestive and overall health and comes in two major dietary forms

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29
Q

fiber is useful for weight management as they

A

provide high satiety and low caloric yield of <2kcals/g
RDA 20-35g

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30
Q

soluble fiber

A

attracts water and turns to gel during digestion, slowing the release of energy and making it useful for blood regulation

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31
Q

soluble fiber found in

A

oars, barely, nuts, seeds, beans, some fruit

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32
Q

insoluble fiber

A

adds bulk to stool and helps food pass more quickly through the intestines for improved digestive health and removal of carcinogens

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33
Q

insoluble fiber found in

A

wheat bran, vegetables, seeds, various whole grains

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34
Q

carcinogenic

A

substance that has the potential to prove cancer within the body

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35
Q

benefits of fiber (5)

A

adds bulk
lower glycemic index: slows absorption
increase intestinal mobilization
increase thermic effect of food
decrease circulating cholesterol and triglycerides

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36
Q

RDA for CHOs

A

55-60% of total calories, with the majority coming from complex sources

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37
Q

average American consumes ___% CHOs, with an estimated ___ of total calories coming from simple sugars

A

40-50

38
Q

recommended sugar intake goal is

A

<10%

39
Q

it is estimated that people consume ____ of sugar annually which is detrimental t overall health and increases the risk for ____ and _____

A

> 100lb
obesity, metabolic disease

40
Q

one 12oz can of soda per day
39g of sugar per can
how many lbs per year

A

32

41
Q

potentially associated with high dietary sugar intake

A

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

42
Q

when sugary CHOs are consumed they can cause ____ whole complex CHOs promote ____

A

spike in blood sugar
moderate response

43
Q

spikes in blood sugar case surges in ____ which can lead to insensitivity over time

A

insulin

44
Q

metabolic discord caused by nutrition and the development of obesity/disease

A

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

45
Q

glycemic index

A

measure of the blood glucose-raising potential of CHO content in a food
value of 100 represents the standard or equivalent of pure glucose

46
Q

glycemic response

A

impact a food or meal has on blood glucose following consumption

47
Q

glycemic load

A

simultaneously describes the blood glucose-raising potential as well as total quantity of CHO in a food

48
Q

glycemic load formila

A

(glycemic index x grams of CHO)/100

49
Q

low and medium glycemic index foods have ___ impact on blood sugar regulation and ____ of insulin spikes

A

positive
minimization

50
Q

low GI

A

<55

51
Q

medium GI

A

56-69

52
Q

high GI

A

> 70

53
Q

manufacturing processes reduce the ______ of most natural CHO based foods, therefore reducing their _____

A

biological integrity, nutritional value

54
Q

processed CHOs promote

A

glycemic responses similar to sugar and increase the risk for visceral fat storage

55
Q

the effect of processed flours on blood sugar levels (cracked wheat vs course flour vs fine wheat flower)

A

they all have a peak spike around 40 seconds, with cracked wheat having the lowest spike and fine white having the highest

56
Q

the common “three square meals a day” does not accomplish

A

proper blood sugar regulation

57
Q

proper blood sugar regulation throughout the day is accomplished via

A

appropriate CHO food selection and strategized nutrient timing

58
Q

breakfast, lunch and dinner should be ______ and ____ in between

A

moderate size, healthy snacks

59
Q

hunger

A

a biological need to eat in response to declining blood sugar

60
Q

appetite

A

a psychologically-driven desire to eat

61
Q

appetite can be expedited by

A

planning meals too far apart and other visual/environmental cues

62
Q

skipping meals or failing to space food intake out every ____ allows hunger to progress to appetite which leads to ______

A

2-3 hours, over eating

63
Q

low CHO diets reduce _______ and cause _______ compromising _______

A

performance and total work capacity the body to break down lean proteins for necessary fuel
the protein-sparing mechanism

64
Q

protein sparing mechanism

A

processes to protect proteins. by preventing conversion into fuel

65
Q

____,_____,______,_____,____ or _____ can all impact CHO sufficiency

A

poor food selection, high-protein diet, reduced total caloric intake, starvation, fasting, intentional CHO restriction

66
Q

______ and _______ trigger glucose synthesis via a process called gluconeogenesis in the liver

A

reduced muscle glycogen reserves
low plasma glucose concentrations

67
Q

gluconeogenesis at the expense of bodily protein:
sustained low ____ levels–> ______ loss–>____ sparing –> ___&____ shifts –>____ deamination _____–>increased ______

A

glucose
protein sparing
glycogen
neurochemical and hormonal
protein
gluconeogenesis
blood glucose

68
Q

adequate CHO intake allows ____ training intensities and ____ to support performance and health-related goal attainment

A

greater

69
Q

carbohydrate needs are primarily dictated by

A

activity intensity and volume

70
Q

the mean in the US of CHO intake is roughly ____% of total calories for most individuals

A

50

71
Q

determining need carbs:
sedentary

A

3-4g/kg
45-50%

72
Q

determining need carbs
physically active

A

4-5g/kg
50-55%

73
Q

determining need carbs
moderate intensity

A

5-6g/kg
55-60%

74
Q

determining need carbs
vigorous exercise

A

6-8g/kg
60-65%

75
Q

determining need carbs
competitive athlete

A

7-10g/kg
60-65%

76
Q

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%

A

2744x60%= 1646
1646 kcal CHO / 4kcal/g =412g
412 g / 75 kg= 5.5g CHO per kg body weight

77
Q

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

a

78
Q

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

A

b

79
Q

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

A

b

80
Q

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

A

c

81
Q

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

A

b

82
Q

low-carbohydrate diets can reduce performance and cause the breakdown of lean bodily proteins due to the loss of ______

A

protein-sparing mechanism

83
Q

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

A

recommended daily allowance

84
Q

the ____ for a food reflects the proportion digested compared to what is actually absorbed and useable for the body

A

coefficient of digestibility

85
Q

true or false: fiber tends to provide <2kcals/g because the body cannot completely break it down for energy provision

A

true

86
Q

true or false: the goal for sugar intake is to keep it below 25% of daily calories

A

false

87
Q

true or false: processed carbohydrates are metabolized in the body similar to sugar and increase the risk for fat storage

A

true

88
Q

define each of the following terms
hunger
appetite

A

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

89
Q

identify at least three potential benefits of fiber

A

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

90
Q

identify at least three potential adverse effects of high dietary sugar intake

A

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

91
Q

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

A

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

CPT (41 decks)

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