Lecture 1: Fundamentals of Nutrition Part 1 Flashcards

1
Q

What are the branched chain amino acids and what is the recommended daily allowance for proteins?

A

BCAA = isoleucine, leucine, valine (converted into pyruvate)

RDA = 0.8 g/kg of body weight/day

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2
Q

What are the acceptable fat, cholesterol, and protein (macronutrient) ranges for adults?

A

Fat (total) = 20-35%
Cholesterol = 45-65%
Protein = 10-35%

  • added sugars –> less than 25% total NRG
  • sodium < 2300 mg/day
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3
Q

Glycemic Index and Fiber

A
  • 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)

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4
Q

What are the essential and conditional fatty acids?

A

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

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5
Q

What are the calorie per gram levels for protein, carbs, and fats, and how many calories per gram in alcohol?

A
Protein = 4 cal/g
Carbs = 4 cal/g
Fats = 9 cal/g

Alcohol = 7 cal/g

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6
Q

What can nitrogen tell us about protein?

A

1 g nitrogen = 6.25 g of protein

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7
Q

What is Body Mass Index (BMI) and what are the values for Normal, Overweight, and Obese?

A
  • 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
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8
Q

What to look for on a nutrition label

A
  1. start with serving size
  2. check calorie content
  3. % Daily Value
    • 5% or less = LOW
    • 20% or more = HIGH
  4. Limit: FATS, CHOLESTEROL, SODIUM
  5. Get: DIETARY FIBER, Vitamins A/C, CALCIUM, IRON
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9
Q

What are the 3 basic purposes of nutrition?

A
  1. Promote growth and development
  2. Provision of energy
  3. Regulation of metabolism
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