L12: Nutrition Flashcards
How many calories per gram do carbs, protein and fats contain?
Carbs: 4g
Protein: 4g
Fats: 9g
When can the product be considered 100% wholegrain?
When the product contains all of the essential parts of the original kernel: bran, germ and endosperm.
What does positive energy balance mean?
When more calories are consumed than expended. This is necessary during times of growth (infancy, childhood, pregnancy)
What does resting metabolic rate mean?
RBR represents the number of calories needed to fuel ventilation, blood circulation, and temperature regulation.
What is the formula for calculating how many calories a person should consume a day?
For weight maintenance, moderately active people are advised to consume 1.550 times the calculated RMR.
RMR (men): 9.99 x Weight (kg) + 6.25 x Height (cm) - 4.92 x age (yrs) + 5
What are the recommendations for Dietary Reference Intakes for carbs, protein and fat?
Carbs: 45-65%
Protein: 10-35%
Fats: 20-35%
What are the EAR (Estimated Average Requirements) for carbohydrates?
Children & non-pregnant/lactating adults: 100g (7 servings)
Pregnant women: 135g (9 servings)
Lactating women: 160g (11 servings)
Athletes: 6-10g/kg of body weight
What’s recommended fuel for exercise?
Something relatively high in carbohydrates to maximize blood glucose availability, moderate in protein, and relatively low in fat and fiber.
What is recommended during extended training?
Past 60 minutes, exercisers should consume 30-60gm of carbs/hr to maintain blood glucose levels.
What should be consumed post-exercise?
Consume an abundance of carbohydrates and some protein to replenish the used-up energy that is normally stored as glycogen in muscle and liver. Consume proteins to rebuild muscles fatigued with exercise.
1-1.5g/kg of body weight in the first 30 minutes after exercise, and then every 2 hours for 4-6 hours.
What is hyponatremia?
Severely reduced blood sodium concentration, resulting from overhydration.
Who are those that will benefit from surgery for obesity?
Have a BMI > 40 or BMI > 35 with other high-risk conditions, such as diabetes, sleep apnea, etc
What is diabetes?
A condition that results from abnormal regulation of blood glucose. Type I: Inability of pancreas to secrete insulin (allows cells to take glucose from bloodstream). Type II: Cells’ decreased ability to respond to insulin.
How is protein quality assessed?
By determining its essential amino-acid composition, digestibility and bioavailability/degree to which amino acids can be used by the body.
What does protein do?
Proteins are the building blocks of human structure. They also form enzymes which speed up chemical reactions in the body.
