(L1) Fundamentals of Nutrition Flashcards
What are the basic purposes of nutrition?
L1 S4 LO1a
- growth and development
- energy
- regulation of metabolism
What is BMI and what does it classify?
L1 S7 LO1b
Weight/height^2
Used to classify obesity (BMI > 30)
Compare the energy density of alcohol, carbs, fats, and proteins.
L1 S12 LO1c
Fats - 9 kcal/g
Alcohol - 7 kcal/g
Carb/protein -4 kcal/g
Approximately what portion of daily energy consumption should come from each macromolecule type?
L1 S13 LO1c
Protein - 10-35%
Fat - 20-35%
Carbs - remainder (preferably unprocessed and no sugar)
What are the main disaccharides and what monosaccharides do they consist of?
L1 S18
Sucrose (glucose and fructose)
Lactose (glucose and galactose)
Maltose (glucose and glucose)
What is glycemic index and what influences it?
L1 S20-21 LO1d
Relates increase in blood sugar two hours following consumption of a food.
Fiber consumption reduces glycemic index as it slows absorption and GI motility
How do you identify omega-3 and omega-6 FAs?
What are the main examples?
L1 S23 LO1e
Determine by position of first carbon of a double bond from relation to the omega (terminal) carbon of a FA chain
Omega-3:
- ALA (α-linolenic acid)
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
Omega-6:
-LA (linoleic acid)
What are the essential amino acids and what makes them “essential”?
L1 S26 LO1g
Pvt. Tim Hall (IHVLKMTWRF)
Phenylalanine, Valine, Threonine, Tryptophan, Isoleucine, Methionine, Histidine, Arginine, Leucine, Lysine,
They are essential because they cannot be synthesized by the body and must be ingested.
What are the branched chain amino acids?
L1 S26 LO1g
Valine (V)
Leucine (L)
Isoleucine (I)
What are the essential fatty acids and why are they “essential”?
L1 S23-24 LO1e
Linoleic acid (LA) omega-6 Αlpha-linolenic acid (ALA) omega-3
They are essential because they cannot be synthesized by the body and must be ingested.
How do you identify the amount of protein needed to maintain a nitrogen balance?
L1 S25
For every gram of nitrogen in the urine, approximately 6.25 grams of protein are needed.
What are the main categories of energy usage in total energy expenditure and what percentage is each?
L1 S32 LO1.h
BMR:
-65%
Physical activity
-20%
Thermic effect (digesting of food): -10%
NEAT (non-exercise induced thermogenesis, aka fidgeting):
-5%
What does PAL stand for?
L1 S35 LO1.h
Physical activity level
Scale from extremely inactive to extremely active
What does MET stand for?
L1 S37 LO1.h
Metabolic equivalent
1 MET is rest
What is absorbed in the duodenum?
L1 S38
- fat, sugar, protein
- water, electrolytes
- iron
- calcium
- folate (B1)
