Midterm 1 Flashcards
6 nutrients
carbohydrates fats (lipids) protein vitamins minerals water
what are choloric nutrients
contain calories - provide energy
what are the choloric nutrients
carbohydrates
fats
proteins
relationship between grams of nutrient and calories
carbs - 4cal/g
fats - 9cal/g
proteins - 4cal/g
alcohol - 7cal/g
average amount of calory consumption
male: 2500 cal/day
female: 2000 cal/day
examples for carbpohydrates
bread/pasta/rise/potatoes
fruites/vegetables
daily recommendation for carbohydrate consumption
45 - 65% of daily diet
funtion of carbohydrates
energy source
turn into suger - goes into bloodstream
what are carbohydrates devided into
simple - simple in structure
complex
complex carbohydrates
starch: body is able to absorb sugar
fiber: bonds between glucose can not be broken down; formation of waste product; goal to consume 25g/day
why is the cinsumtion of fiber important
cleaning of the body
example for fats (tryglycerides)
oil, butter, sour cream, cream cheese, nuts, avocado
saturated fats
animal fats - not healthy
recommendation for daily fat consumption
20 - 35% of daily diet
function of fat
energy source
protects organs
isolation of body
when is fat the preferred energy source
when body has a high oxygen availability
what are proteins formed by
amino acids
recommendations for daily protein consumption
10 - 35% of daily diet
function of protein
builds muscles and organs
regulation of H2O and pH value
function of vitamins and minerals
regulation of the body
what is ergogenic
performance enhancing techniques/substances
classes of ergogenic aids
mechanical aids psychological aids physiological aids pharmacological aids nutritional aids
what are nutritional aids
anything we can buy over the counter
supplements that are completly legal
what are mechanical aids
some type of equipment
e.g. bike, shoes, tapes…
what are psychological aids
psychological preperation to be ready for competition
e.g. imagery, music
what are physiological aids
refers to body
often illegal e.g. blood doping
sometimes legal - e.g. accupuncture
what are pharmacological aids
substances that help with performance
usage risky and illegal
e.g. steroids
what is the D.S.H.E.A.
Diet Supplement Health and Education Act
requires companies to label products
what is an issue with D.S.H.E.A.
no safety testing required
no purity/what is in it
no efficacy/effectiveness proof
what is quakery
selling of stuff that is not effective
misinformation
promotion of workless products
what can the 6 essential nutrients be categorized as
macronutrients
micronutrients
what are the current standarts represented by the Dietary Reference Intakes
Estimated average requirements
recommended dietary allowance
adequate intake
tolerable upper intake level
what does the estimated average requirement represent
nutrient intake that meet the requirement of hlf the healthy individuals in a population
what does the estimated average requirement establish
recommended dietary allowance
what does the recommended dietary allowance represent
average daily dietary intake to meet the nutrient requirement of most of the helthy individuals
what is the upper intake level
highest level of daily nutrient intake that doesn´t cause adverse health effects
what information does the Dietary Reference Intake give us
more about population than individual
not specific what we should eat
what is the most important food group on a plate
vegetables and grains
what does the food exchange system say
idea of exchanging foods for foods of same nutrient groupto change up a meal
what kind of foods have a high nutrient density
foods tht contain a significant amount of specific nutrient compared to its caloric content
what is the opposite of high nutrient density
empty calorie
what are healthy dietary guidelines developed for
minimize the risk of various chronic disease
what are the 5 subsections of healthy dietary guidelines
follow a healthy eating pattern across the lifespan
focus on variety, nutrient density and amount
limit calories from added sugars and saturated fats and reduce sodium intake
shift to healthier food and beverage choices
support healthy eating patterns for all
what type of food does a vegan individual eat
no animal products at all