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Applied Nutrition and Physical Fitness 372 > Midterm 1 > Flashcards

Midterm 1 Flashcards

1
Q

Define Nutrition

A

The relationship between health and the food you eat.

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2
Q

Define calorie

A

A unit used to measure energy in foods and beverages.

kcal=kilocalorie=Calorie=1000 calories

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3
Q

Hunger vs. Appetite

A

Hunger is the physiological drive to eat.

Appetite is the physiological desire to eat; not always accompanied by hunger.

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4
Q

What is the hunger scale?

When you you stop eating?

A
  1. Weak and lightheaded
  2. Ravenous
  3. Hungry
  4. Slightly Hungry
  5. Neutral–STOP
  6. Satisfied–STOPP
  7. Full
  8. Stuffed
  9. Bloated
  10. Nauseous
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5
Q

What are the factors behind your food choices?

A

• Hunger (and appetite)
• Taste (sweet, salty, sour, bitter, umami)
• Palatability (texture, sensation)
• Aesthetic presentation (how it looks)
• Perception of the food
• Habits (eat same foods, grocery store routine, favorite items on menu, where/how many times we eat)
• Comfort Foods (eaten to improve your mood)
• Health Beliefs
• Advertising
• Lifestyle (pace of life, ability to plan meals)
• Environment:
––Culture: set of shared values and practices that characterize the group or community to which you belong
––Religion: Catholics, Muslims, Hindus, Jews, less Christian/Buddhist
––Availability: variety, limited access to fresh produce
––Cost: Impacts what we buy second to taste

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6
Q

How many calories per gram of Carbohydrates?

A

4 calories per gram

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7
Q

How many calories per gram of Proteins?

A

4 calories per gram

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8
Q

How many calories per gram of Fats?

A

9 calories per gram

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9
Q

How many calories per gram of Alcohol?

A

7 calories per gram

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10
Q

Nutrient:
Macronutrient:
Micronutrient:

A

Nutrients are the substances in food that our body uses for energy (calories), growth, tissue repair, or regulation of body processes.

Macronutrients are Carb, Fat, Proteins.

Micronutrients: vitamins and minerals. Do not provide energy.
Regulate body processes/ functions.

Water is a nutrient!

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11
Q

BMR

A

Basal metabolic rate

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12
Q

RMR

A

Resting metabolic rate

or REE resting energy expenditure

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13
Q

EATING:

TEF: %overBMR
Daily activity: % overBMR

A

Eating:
Thermic effect of food: 10% over BMR
Daily activity 30% over BMR
Exercise or Intentional Activity–varies by the person and by the day

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14
Q

TDEE

A

Total Daily Energy Expenditure

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15
Q

Aerobic process of metabolism:

A
  • Aerobic glycolysis–glucose ~36/37 ATP
  • Fat metabolism–triglyceride ~460 ATP
  • Protein metabolism–amino acids ~variable ATP
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16
Q

Calculate % of calories from fat/carb/protein

A

TDEE= __ calories
•Take total calories of serving divided by TDEE. Multiply that decimal by 100 to get percentage of daily intake.

•Total fat= __grams x 9= _A_cal
A/TDEE= .% cal of fat

•Total carb= __grams x 4= _B_cal
B/TDEE= .% cal of carb

•Total protein= __grams x 4= _C_cal
C/TDEE= .% cal of protein

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17
Q

Calculate % of calories from fat/carb/protein

A

TDEE= __ calories
•Take total calories of serving divided by TDEE. Multiply that decimal by 100 to get percentage of daily intake.

•Total fat= __grams x 9= _A_cal
A/TDEE= .% cal of fat

•Total carb= __grams x 4= _B_cal
B/TDEE= .% cal of carb

•Total protein= __grams x 4= _C_cal
C/TDEE= .% cal of protein

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18
Q

What organizations are responsible for creating the dietary guidelines?

A

USDA (U.S. Department of Agriculture)
&
DHHS (U.S. Department of Health and Human Services)

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19
Q

Who is the FDA and what are they responsible for?

A

Food and Drug Administration;

responsible for the regulation of health claims on food products

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20
Q

Calculate % of calories from fat/carb/protein

A

TDEE= __ calories
•Take total calories of serving divided by TDEE. Multiply that decimal by 100 to get percentage of daily intake.

•Total fat= __grams x 9= _A_cal
A/TDEE= .% cal of fat

•Total carb= __grams x 4= _B_cal
B/TDEE= .% cal of carb

•Total protein= __grams x 4= _C_cal
C/TDEE= .% cal of protein

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21
Q

Define nutrient dense

A

Food and beverages that provide vitamins, minerals, and other substances and that may have positive health effects with relatively few calories.

Eating nutrient dense foods is a recommendation for managing weight.

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22
Q

Define Energy dense

A

If it gives you more energy than something with the same amount of calories.
The number of cal a food contains in a given weight. food high in water, such as fruits and veg, have lower energy density than foods high in fat and sugar. High-energy-dense foods have a lot of calories in a small package.

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23
Q

RDA

A

Recommended Dietary Allowance:
Daily dietary intake level of a nutrient sufficient to meet the requirements for 97-98% of healthy individuals in a particular age/gender group.
RDA is set using the EAR.

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24
Q

EAR

A

Estimated Average Requirement:
Average daily nutrient intake level estimated to meet the requirements of 50% of healthy people of a particular age/gender group

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25
Q

AI

A

Adequate Intake:

Used when there is no RDA established. Established if not enough scientific data to set an EAR.

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26
Q

UL

A

Tolerable Upper Intake Level:

Set to caution against excessive intake of bodily functions that can be harmful in large amounts.

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27
Q

DRI

A

Dietary Reference Intakes:

Nutrition Recommendations used in the US and Canada.

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28
Q

Understand how to calculate calories from fat,

BAT convert grams to %DV based on a given daily value in grams (footnote),

BAT convert grams to calories from carbs, proteins, and fats.

A

Cal from fat: Total fat= __grams x 9= _A_cal

A/TDEE= .% cal of fat

Convert grams to calories:
(# grams/serving of macro) X (# cal/1 gram) = # calories from the macro

29
Q

Tips for sizing out portions:

A

• Measure out your portions
• Don’t serve family style
• Don’t eat directly from the container or the bag
•Use smaller plates/bowls/glasses
•Be mindful of how much you are eating (think about what/how much you’re eating)
–Distracted eating leads to overconsumption
• Be wary of single-serving packages

30
Q

Tips for dining out:

A
  • Prepare before you go
  • Think before you order
  • Control portions
  • Choose healthier options
  • Avoid/limit “crispy, creamy, sautéed, pan-fried, buttery, breaded, sauced, stuffed”
  • Customize order
  • Choose low fat condiments
  • Avoid desserts or order one for the entire table
31
Q

Portion sizes:

A
  • Deck of cards or palm of hand = 3 oz (meats, fish, poultry)
  • Baseball = 1 cup (fruit, salad greens, cooked veggies)
  • Tennis ball = 3/4 cup (pasta, grains, beans)
  • Golf ball = 1/4 cup (dried fruit or nuts)
  • Tip of thumb = 1 tsp (oil, butter)
  • Size of Thumb = 1 Tbs
32
Q

Nutrient content claims and definitions

A

PAGE 27

PAGE 28

33
Q

RDA for carbs??

A

225-325 g/day for 2000 cal diet

45%-65%

34
Q

RDA for sodium

A

2,300 mg per day ( 1 tsp or 6g of salt)

1,500 mg per day for African Americans

High Sodium + risk for: heart disease, stroke, increased BP, obesity, stomach cancer, osteoporosis, kidney stones, greater severity of asthma symptoms.

35
Q

RDA for Fiber

A

recommended = 14grams/1000 calories

36
Q

RDA for sugar

A

25 g/day ?

37
Q

Necessary components of the old and new nutrition facts label

A

New:

  • servings in larger bolder type,
  • serving sizes updated
  • Cal larger type
  • updated % DV
  • NEW added sugars
  • Change in nutrients required
  • actual amounts of nutrients declared
  • new footnote

Added Vitamin D, potassium

38
Q

Function of carb:
Function of Protein:
Function of Fiber:
Function of micronutrients:

A

Function of Carb:
• Primary source of energy. •Brain, nervous system, and RBCs use carbs for E
••When not enough carbs available, fat is used
•Stored in liver and muscles as Glycogen (chains of glucose)
•Preserves lean tissue

FUNCTION OF PROTEIN:
• Make up 20% of body weight
•Provide structural support, enzymes, hormones, antibodies, involved in fluid balance, transport of substances, and acid-base balance

FUNCTION OF FIBER
• Provides bulk to diet
• non digestible
• Contributes to digestive tract health and supports normal bowel function
•Can slow the absorption of sugar into the bloodstream

FUNCTION OF MICRONUTRIENTS
• regulate body processes and functions

39
Q

Macromineral (+ example)
VS
Trace Mineral (+ example)

A

Macro: >100mg per day, calcium, phosphorus, magnesium, potassium, sodium, chloride, sulfur

Trace: < 100 mg per day, iron, copper, fluoride, cobalt, zinc, chromium, chromium, selenium, maganese

40
Q

Simple Carbohydrate + example

A

Monosaccharides: glucose, fructose, galactose
Disaccharides: lactose, sucrose, maltose

41
Q

Complex Carbohydrate + example

A

Complex: chains of 2+ molecules

  • oligosaccharides: 3-10 monosachharides
  • polysaccharides: Long chains of monosaccharide
  • starch: monosaccharides linked by bonds that are digestible by our body; found in Plants
  • Fiber: monosaccharides linked by bonds that are Not digestible by our body; most are Polysaccharides; Found in plants, can be soluble or insoluble
42
Q

Digestion process of carb

A

• Carbs must be converted into Glucose
• Digestion:
-Mouth: using salivary amylase enzyme
-Stomach: No carb digestion here, amylase is inactive
-small intestine: carb digestion occurs here–using pancreatic amylase, maltase, sucrase, lactase, it breaks the carbs into monosaccharides.
-Liver: converts fructose and galactose to glucose

Fiber is excreted because the body does not have any enzyme to break it down.

43
Q

Define gluconeogenesis

What is glycogen?

A

gluconeogenesis : anabolic pathway in liver that creates Glucose from non-carb substrates
–it’s active when blood glucose levels are low

44
Q

Define glycogenesis

A

glycogenesis is the anabolic pathway that forms Glycogen from glucose molecules for storage in muscles and liver
–active when blood glucose level=high
Glycogen is long chains of glucose molecules. Easy to break down into glucose for energy. Stored in muscles/liver.

45
Q

Define glycogenolysis

A

glycogenolysis: catabolic pathway that breaks down glycogen into glucose-phosphate 6 molecules for energy use
- -active when blood glucose is low, like during exercise

46
Q

Define glycolysis

A

glycolysis is the catabolic pathway that breaks down glucose into pyruvate and yields ATP!
–active during intense/prolonged exercise

47
Q

Blood glucose: high? low? How is it related?

Hormones involved with the process?

A

Blood glucose: carries glucose for energy to body. Wants homeostatic level. REgulated by Pancreas.
Hypoglycemia=LOW blood glucose
Hyperglycemia=HIGH blood glucose
Hormones: insulin (secreted after meal when level is high) and glucogon (secreted when level is low)

48
Q
  • What are the benefits of increasing fiber?
  • What are some ways of increasing fiber in your diet?
  • RDA of fiber calculation:
A

• Benefits:

  • appropriate weight range
  • decrease heart disease&high cholesterol
  • decrease Type2 diabetes: high fiber can delay glucose uptake and imporve insulin sensitivity
  • Digestive health

• Ways to Increase:

  • get fiber from food, not supplements
  • Increase fruit/veg
  • Eat whole grains

• 14 grams/1,000 calories. (x TDEE to get amount in a certain person)

49
Q

Type 1, Type 2, gestational diabetes

A

Diabetes is characterized by hyperglycemia, where insulin production is deficient or nonexistent.

  • Type 1: Cells in pancreas that produce insulin are damaged or destroyed. Little to no insulin produced.
  • Type 2: produce insulin, but it’s not used properly. Overweight = risk
  • Gestational: glucose intolerance in pregnancy. 4% of women get gestational diabetes and it puts them at risk of getting type 2.
50
Q

Digestion of protein, enzymes involved

A

Denaturation: where the Stomach acid unfolds the polypeptide chain of proteins. (or heat, alkali, agitation, or acid)
Pepsin: breaks down the amino acid chains into smaller chains.
Protiase: further breaks down AAchains

51
Q 
Vitamins/nutrients names
Digestion of micronutrients, enzymes involved (Some water/fat soluble)
-absorbed in mouth (B6, B9, B12, zinc)
-stomach
-small intestine absorbs nutrients
-large intestine
sent to liver where vit are used immediately or stored for later, and then
-sent to kidneys for excretion
A

Fruit and veg are nutrient rich sources. They provide disease fighting chemicals so that there’s no need for a supplement.
They also provide antioxidants (which help slow oxidative damage, because when the body uses O2, free radicals are produced which damage cells).
They provide Phytonutrients such as pigments, antioxidants, and other compounds found in Plants, and it has lycopene, lutein, and resveratol, which has disease fighting properties.
They have fiber, a carb found only in plant, promoting digestive health.
And they also have vitamin A which is essential for healthy vision, immunity, proper bone growth, the reproductive system, and health of skin cells. This also has retinoids (retinol, retinal, and retinoic acid) and carotenoids which are precursors for vitamin A (only in plants!)
They have Vitamin C, which gives antioxidants, helps produce collagen and give immunity.
Vitamin E also has antioxidants, decreases risk of heart disease, and gives skin health.
Potassium is essential for heartbeat and electrolytes.
Folate which is B9, also folic acid or folicin, which is important in the synthesis of DNA and RBCs. Females need even more Folate.
Vitamin K helps the blood to clot and promotes bone health.

Pairing for increased absorption:

  • Vit D and calcium
  • Vit K and calcium
  • Vit C and Iron
  • Vit D and phosphorus
52
Q

Glycemic index:

A

-a system that ranks food according to how they affect the blood glucose levels
It measures the rate of carb digestion and absorption.
LOW GI= less than 40, digest/absorb slowly (apples, beans, peanuts, fructose)
MED GI= 40

53
Q

Training: carb and protein recommendations (g/kg); both endurance and strength athletes:

A

CARB: Recommended CHO intake for regular exercisers and athletes >60% of total daily intake.
• 3-7 exercise hours per week: consume ~4-6 g CHO per kg body mass
• 8-20 exercise hours per week: consume ~6-8 g CHO per kg body mass
• 20+ exercise hours per week: consume ~9-10 g CHO per kg body mass
––1-1.5 g CHO per kg body mass. Ratio of carb to protein: 3:1 or 4:1 (carb : protein)

PROTEIN:
Recreational athletes: 1.1-1.4 g/kg of body weight
Endurance athletes: 1.2-1.4 g/kg of body weight
Strength athletes (power): 1.2-1.7 g/kg of body weight

54
Q

Calorie usage:

A

AT rest: 2-5%protein–35%carb–60%fats
lite-moderate ex: 2-5%prot–40%carb–55%fat
HI intensity sprint: 2%prot–95%carb–3%fat
HI intens endur: 5-8%prot–70%carb–15%fat

55
Q

Whole grains: Definition/component

A

Germ: vitamins and minerals
Endosperm: starch
Bran: fiber

Example: whole-wheat, popcorn, brown rice, oatmeal, wild rice, triticale, quinoa

56
Q

What is the RDA for fruits and vegetables?

What are the benefits of deep green veg?
Orange veg?

What counts as a serving of fruit/veg?

A
  • 3 servings of vegetable and 2 servings of fruit, total FIVE
  • Deep green (at least 3 srvg/week) : bok choy, broccoli, greens, dark green leafy lettuce, spinach
  • Orange (at least 2 srvgs/week): sweet potato, winter squash, carrots

• Servings: 1 cup fruit, 1 piece of whole fruit, 1 cup of 100% fruit juice
1 cup any vegetable (except kale, spinach, broccoli), 2 cups salad greens, 1 cup 100% veg juice
1 CUP = 1 SERVING on the whole

57
Q

Water soluble vitamins:

Fat soluble vitamins:

A

Water soluble vitamins: soluble in water absorbed and excess excreted.

  • B complex (1,2,3,5,6,7,9,12)
  • C

Fat soluble vitamins: soluble in lipids, stored in body tissues

  • A
  • K
  • E
  • D —— AKED
58
Q

Structure of protein:

Function:

A

protein has nitrogen.
Amino Acids: 20 AA total. 9 essential (body cannot create), 11 nonessential.

Structural support
Enzymes
Hormones
Anitbodies
Fluid balance
acid-base balance
Transportation
Energy
59
Q

Methods for increasing fruit/veg consumption:

A

Keep it Convenient
Prepare it so it’s Easy to eat
Make it appealing
Buy what’s affordable

60
Q

Essential Amino Acids:

A

there are 9 essential amino acids that the body cannot create

there are 11 essential amino acids that the body can create with the appropriate components.

61
Q

How much protein should one get post strength training?

A 
20-30 grams protein
OR
10 grams of essential AA
-increases muscle protein synthesis
-decreases protein breakdown

Within 1 hour

62
Q

Complete proteins:

Incomplete proteins:

A

complete: Protein from animal sources. Contains all 9 essential AAs.
Animal sources::
-Zinc for cell growth/immunity
-Iron for blood/hemoglobin production
-Creolene for energy production in anaerobic work
-Vitamin B12 assists folate in blood cell creation

incomplete: lacks/low in 1 or more essential AA. Plant sources (except soy).
- Fiber
- unsat fat
- Vit E
- Magnesium

63
Q

Problem with Too much protein:

too little protein:

A

Too much: strain on kidneys, heart disease, cardiovascular disease, weight gain.

Too little: not have building blocks needed to repair and build tissue, regulate fluid, balance pH, etc.
Can get kwashiorkor or marasmus

64
Q

RDA of dairy:

A

3 servings/day of fat-free or low-fat milk or diary products

65
Q

What nutrients does dairy provide and their functions?

A
  • Calcium 1000 mg (bone, teeth, heart, muscle, decrease risk for osteoporosis)
  • Vitamin D 600 IU (bones, calcium absorption, protection against certain cancers)
  • Phosphorus 700mg (bone health, and more)
  • Magnesium 400 mg (bone, cartilage, wound healing)
66
Q

difference between fat free, low-fat, whole milk

A
  • Whole milk: contains > 3.25 milk fat
  • Reduced-fat/low-fat milk: contains 1-2% milk fat
  • Fat-free milk (skim milk): contains less than 0.05% milk fat
67
Q

Strategies to make healthier dairy choices:

A

Eat lower fat yogurt (less than 4 g fat/serving)
look for live active cultures
Lower fat cheeses

68
Q

Lactose intolerance

A

Lactose intolerance is a decreased ability to breakdown the lactose sugars that are found in dairy.
symptoms occur 20 mins-2 hours post consumption
Missing lactase enzyme

69
Q

Osteoporosis

A

It’s the most common bone disease in the US. Porous bones. common sites are the hips, spine, and wrists. Brittle/fragile bones susceptible to breaking.
Osteopenia is low bone mass which leads to osteoporosis.
Females over 50, with small frames, low estrogen levels, low calcium/vit D intake, family history, inactive lifestyle, etc are at RISK

Applied Nutrition and Physical Fitness 372 (1 decks)

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