Lecture 1: Fundamentals of Nutrition Part 1 Flashcards
What are the branched chain amino acids and what is the recommended daily allowance for proteins?
BCAA = isoleucine, leucine, valine (converted into pyruvate)
RDA = 0.8 g/kg of body weight/day
What are the acceptable fat, cholesterol, and protein (macronutrient) ranges for adults?
Fat (total) = 20-35%
Cholesterol = 45-65%
Protein = 10-35%
- added sugars –> less than 25% total NRG
- sodium < 2300 mg/day
Glycemic Index and Fiber
- standard of comparison = white bread or sucrose
- glycemic load used for meals rather than foods
Fiber (cellulose) –> slows gastric emptying and REDUCES glycemic index/load (25-30 g/day)
What are the essential and conditional fatty acids?
Essential = obtained from diet
- Linoleic Acid (omega-6)
- Alpha-linolenic Acid (omega-3)
Conditional = DHA 22:6 (n-3) and EPA 20:5 (n-3)
- both made from ALA
What are the calorie per gram levels for protein, carbs, and fats, and how many calories per gram in alcohol?
Protein = 4 cal/g Carbs = 4 cal/g Fats = 9 cal/g
Alcohol = 7 cal/g
What can nitrogen tell us about protein?
1 g nitrogen = 6.25 g of protein
What is Body Mass Index (BMI) and what are the values for Normal, Overweight, and Obese?
- classification tool for obesity (weight/height^2)
Normal = 18.5 - 24.9 Overweight = 25 - 29.9 Obese = >30
- there are better tools to use than BMI (body fat %, waist circumference, etc), but BMI correlates better the older a person gets
What to look for on a nutrition label
- start with serving size
- check calorie content
- % Daily Value
- 5% or less = LOW
- 20% or more = HIGH
- Limit: FATS, CHOLESTEROL, SODIUM
- Get: DIETARY FIBER, Vitamins A/C, CALCIUM, IRON
What are the 3 basic purposes of nutrition?
- Promote growth and development
- Provision of energy
- Regulation of metabolism