Macronutrients & Dietary Recommendations Flashcards
simplest form of sugar
monosaccharide
the 3 monosaccharides
glucose, fructose, and galactose
a disaccharide of combined glucose and galactose
lactose
a disaccharide of combined glucose and fructose
sucrose (table sugar)
a disaccharide of two combined glucose molecules
maltose
a chain of 3-10 simple sugars
oligosaccharide
a long chain of sugar molecules
polysaccharide
the only 2 polysaccharides humans can fully digest
glycogen and starch
plant carbohydrate found in grains and vegetables
starch
animal carbohydrate found in meats and seafood
glycogen
T/F: Physical training can increase stored glycogen fivefold.
True
Where is glycogen stored in the body?
liver and muscles
carbohydrates with a nitrogen-containing amino group (and sometimes sulfur) attached
amino acids
a linear chain of amino acids
polypeptide
a compound composed of 20 amino acids that is the major structural component of all body tissue
protein
the number of essential amino acids that cannot be produced by the body itself
8-10
how a specific food’s protein quality is determined
1) essential amino acid composition
2) digestibility
3) bioavailability
the degree to which amino acids can be used by the body
bioavailability
a protein that contains all essential amino acids
complete protein
the only plant-based complete protein
soy
examples of excellent incomplete protein sources that will provide all essential amino acids
1) grains-legumes (e.g., rice/beans)
2) grains-dairy (e.g., pasta/cheese)
3) legumes-seeds (e.g., falafel)
critical bodily functions that fats serve
1) insulation
2) cell structure
3) nerve transmission
4) vitamin absorption
5) hormone production
contain one or more double bonds between carbon atoms and are typically liquid at room temperature
unsaturated fatty acids
contains one double bond between two carbons
monounsaturated fat
contains a double bond between two or more sets of carbons
polyunsaturated fat
type of polyunsaturated fat that must be obtained from diet
essential fatty acids
the 2 types of essential fatty acids
1) omega-3 (linolenic acid)
2) omega-6 (linoleic acid)
3 forms of omega-3’s
1) alpha-linolenic acid (ALA)
2) eicosapentaenoic acid (EPA)
3) docosahexaenoic acid (DHA)
type of omega-3 that is found in plants
alpha-linolenic acid (ALA)
T/F: ALA can be converted to EPA and DHA in the body.
True
foods that EPA and DHA are commonly found in
1) egg yolk
2) cold-water fish (salmon, mackerel, cod)
3) shellfish (crab, shrimp, oyster)
benefits of omega-3’s
1) reduce blood clotting
2) dilate blood vessels
3) reduce inflammation
4) important for eye and brain development (and important for a growing fetus in late stages of pregnancy)
5) reduce cholesterol and triglyceride levels
6) may help preserve brain function and reduce risk of mental illness and ADHD
recommended intake of EPA+DHA
250-500 mg/day
T/F: Omega-6 fatty acids assist omega-3’s in reducing blood clotting and inflammation.
False
Act opposite to omega-3’s in that they seem to contribute to blood clotting and inflammation.
T/F: Instead of solely reducing omega-6 intake and increasing omega-3 intake, an individual show focus on having balance between the two for cardiovascular health benefits.
True
Daily recommendation of omega-6 intake for men and women
5-10% of total calories
Men: 17g
Women 12g
types of fat that lead to clogged arteries and increased risk for heart disease
trans fats and saturated fats
contain no double bonds between carbon atoms, are typically solid at room temperature, and are very stable
saturated fats
foods high in saturated fat
red meat, full-fat dairy, tropical oils (e.g., coconut, palm)
T/F: Saturated fat increases levels of low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
True
Another name for trans fat on an ingredient/nutrition label
partially hydrogenated oil
How is trans fat produced/made?
a manufacturing effort to make unsaturated fat solid at room temperature in order to prolong shelf life and the process involves breaking the double bond of the unsaturated fat
T/F: Trans fat increases LDL cholesterol at a lower rate than saturated fat.
False
Higher rate
functions of cholesterol
1) helps make bile acids (important for fat absorption)
2) metabolize fat-soluble vitamins (A, D, E, and K)
3) make vitamin D and some hormones such as estrogen and testosterone
main dietary cause of hypercholesterolemia
conversion of saturated fat into cholesterol in the liver
food high in cholesterol
animal products such as egg yolk, meat, poultry, fish, and dairy products
the “good cholesterol” which removes excess cholesterol from the arteries and carries it back to the liver where it is excreted
high-density lipoprotein (HDL) cholesterol
organic, non-calorie nutrients that are essential for normal physiological function
vitamins
the 3 vitamins that do not have to be consumed via food
1) vitamin K
2) biotin
3) vitamin D
the number of vitamins humans need
13
two categories of vitamins
water-soluble and fat-soluble
the 9 water-soluble vitamins
1) thiamin
2) riboflavin
3) niacin
4) pantothenic acid
5) folate (vitamin B9)
6) vitamin B6
7) vitamin B12
8) biotin
9) vitamin C
T/F: Normally water-soluble vitamins cannot be stored in the body and are readily excreted in urine.
True
2 exceptions of water-soluble vitamins that actually can be stored by the body
vitamins B6 and B12
the vitamin that is notably essential during pregnancy
folate (vitamin B9)
the 4 fat-soluble vitamins
1) vitamin A
2) vitamin D
3) vitamin E
4) vitamin K
T/F: Like vitamins, minerals must be consumed via food.
False
Minerals are found in both the body and food.
The body’s ability to use minerals is dependent on their…
bioavailability
typical minerals with high bioavailability
1) sodium
2) potassium
3) chloride
4) iodide
5) fluoride
typical minerals with low bioavailability
1) iron
2) chromium
3) manganese
T/F: Minerals can interfere with the absorption of other minerals.
True
the two categories of minerals
macrominerals (bulk elements) and microminerals (trace elements)
types of macrominerals
1) calcium
2) phosphorus
3) magnesium
4) sulfur
5) sodium
6) chloride
7) potassium
types of mircominerals
1) iron
2) iodine
3) selenium
4) zinc
number of days an adult can survive without water
10
number of days a child can survive without water
5
T/F: Water is the single largest component of body, comprising about 50-70% body weight.
True
abnormally low levels of sodium ions circulating in the blood and severe cases can lead to brain swelling and death; fluid overload can lead to this
hyponatremia
medical term for brain swelling
encephalopathy
5 key dietary guidelines from the FDA
1) healthy eating pattern across lifespan
2) focus on variety, nutrient density, and amount
3) limit added sugars, saturated fat, and sodium intake
4) healthier food and drink choices
5) support healthy eating patterns
amount of carbs an exerciser should consume for each hour of of training to maintain blood glucose levels
30-60 grams
ADA recommendation for post-workout carbs
1-1.5 g/kg body weight in first 30 min post workout and then every 2 hours for 4-6 hours
recommended protein intake for athletes
1.2-1.7 g/kg body weight per day (although 0.8 has been argued as the minimum)
According to BMI, what is considered as obese?
> 30
levels of SBP and DBP that qualify someone for having hypertension
SBP >140 mmHg
DBP> 90 mmHG
the inability of the pancreas to secrete insulin; largely hereditary and/or caused by environmental factors
Type 1 diabetes
the cells’ decreased ability to respond to insulin; associated with genetics and lifestyle choice
Type 2 diabetes
amount of exercise pregnant women should undertake
30 min either most days or every day
the trimester which women have increased caloric needs
2nd trimester
person who does not eat meat, fish, or poultry
lacto-ovo-vegetarian
person who does not eat eggs, meat, fish, or poultry
lacto-vegetarian
person who does not consume any animal products, including dairy such as milk and cheese
vegan
benefits of a vegetarian diet
1) low in saturated fat and animal protein
2) high in fiber, folate, vitamins C and E, carotenoids, and some phytochemicals
3) lower rates of obesity, death from cardiovascular disease, hypertension, type 2 diabetes, and prostate and colon cancer
possible deficiencies of a vegetarian diet
1) protein
2) iron
3) vitamin B12
4) vitamin D
5) calcium
5 things trainers can do within scope of practice to help clients with nutrition
1) Review USDA dietary guidelines
2) Help clients learn healthy cooking and preparation techniques
3) Discuss healthy eating on-the-go
4) Review client’s food journals or food frequency questionnaires
5) Take clients to the grocery store
BMI formulas
Metric: Weight (kg) / [height (m) X height (m)]
Standard: [(Weight (lb) X 703) / Height (in)] / Height (in)
Target Heart Rate (THR) formula
Step 1: 220 - Age = Predicted MHR
Step 2: Predicted MHR - Resting Heart Rate (RHR) = Heart Rate Reserve (HRR)
Step 3: (HRR X % intensity) + RHR = THR
an adequate intake in 50% of an age- and gender-specific group
Estimated Average Requirement (EAR)
the levels of intake of essential nutrients that, on the basis of scientific knowledge, are judged by the Food and Nutrition Board to be adequate to meet all known needs of practically all healthy persons
Recommended Dietary Allowances (RDAs)
newer reference values that are more descriptive that RDAs
Dietary Reference Intakes (DRIs)
the 3 DRIs
1) RDA
2) EAR
3) UL
the maximum intake that is unlikely to pose risk of adverse health effects to almost all individuals in an age- and gender-specific group
Tolerable Upper Intake Level (UL)
used when a RDA cannot be based on an EAR
adequate intake (AI)
recommended daily intake of sugar
No more than 10% of total calories (e.g., 50g based on 2,000 calorie diet)
