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
what type of food does a ovovegetarian eat
eggs
what type of food does a lactovegetarian eat
dairy products
what type of food does a lactoovo-/ovolactovegetarian eat
eggs and dairy products
what type of food does a pescovegetarian eat
eats fish
what type of food does a semivegetarian eat
fish and white poultry meet
what are some concerns related to vegetarianism
inadequate caloreis intake
B12 not found in plant foods
diets may be low in iron, calcium and zinc
low protein intake
benefits for vegans
low saturated fat high fiber intake low calorie intake high vitamin high nutrient density high phytochemical content
who was the food exchange system first created for
people with diabetes
affects of vegetarian diets on physical performance
limited research
pros and cons
what is a dietary supplement
food product added to a total diet
what are the various types of vegetarianism
vegan ovovegetarian lactovegetarian ovolacto-/lactoovovegetarian pescotarian semivegetarian
what are the main types of carbohydrates
simple carbohydrates
compley carbohydrates
subcategories of simple carbohydrates
monosaccharides (single sugars)
disaccharides (double sugars)
examples for monosaccharides
glucose
glactose
fructose
example for disaccharides
maltose
lactose
sucose
subcategories of complex carbohydrates
starch
fibers
what are different disaccharides made of
glucose + glucose = maltose
Glucose + galactose = Lactose
Glucose + Fructose = Sucrose
what are the complex carbohydrates made of
chains of glucose
starch can be broken down
fiber bonds cannot be broken down - gets eliminated
what is the recommended dietary allowance for carbohydrates
130g
its a minimum
what is the daily value of carbohydrates in our diet
60% of daily energy needs
300g on a 2000 calorie diet
25g of fiber
what is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates
46 - 65% of energy intake
what % of americans is overweight and/or obeset
2/3; 65%
what should a daily meal plate include
carbohydrates vegetables protein fruits dairy
what are polysaccharides
carbohydrates with multiple sugars bond together
complex carbohydrates
what does daily value mean
one # recommended to all individuals that should be eaten of a nutrient pe day
conversion of total daily calories recommended grams of carbs carbohydrate in that diet
total calories * recommended % of carbs per diet in decimal = ….cal are carbs
carbs cal/4cal per gram = …g of carbs
where does glucose go once absorbed
used for energy
converted to liver or muscle glycogen
converted and stored as fat in adipose tissue
excreted in urine
what is glycogen
stored form of carbs
where is glycogen stored at
in muscles and liver
when are glycogen stores used
sleep
between meals
during exercise
what are the two main fuels that are used 24/7
carbohydrates
lipids/fats
what determines what kind of fuel is used as a energy source
availability of oxygen
intensity of exercise
major energy source at rest
fat - 60%
carbs - 40%
when is carbohydrate the major energy source
very high intensity - anaerobic exercise
high intensity aerobic exercise
prolonged aerobic exercise
intermittent high-intensity exercise
when si fat the major eneryg source
during low intensity exercise (40 - 50%)
what is it called when the blood sugar is low
hypoglycemia
what hormones control blood sugar
insulin
glucagon
carbs intake recommended for athletes
8-10g per body kg
65-80% of daily energy intake
what is glycogen/carbohydrate loading?
method of increasing muscle glycogen levels
7 days diet prior to event
what kind of athletes would benefit from glycogen loadingq
endurance athletes
what are issues of glycogen loading
extra glycogen gets stored together with extra H2O -> higher body weight
what are pros of glycogen loading
increase in muscle glycogen
helps maintain an optimal pace longer
what are the different types of fats
triglyderide
sterol (Cholesterol)
phospholipids
what are triglycerides formed of
glycerol and 3 fatty acids
what are fatty acids made up off
long arbon chains
different types of fatty acids
saturated fatty acids monounsaturated fatty acids polyunsaturated fatty acids unsaturated fatty acids (cis) unsaturated fatty acids (trans) omega-3 fatty acids
in what kind of food are saturated fatty acids/fats found
animal products
coconut
palm
characteristics of saturated fatty acids/fats
bad for health
increase risk of disease
in what foods are monounsaturated fatty acids (MUFAs) found at
olive oil
canola oil
avocado
nuts
characteristics of monounsaturated fatty acids (MUFAs)
missing 2 hydrogen
double bond between 2 carbons
good for health
in what foods are polyunsaturated fatty acids (PUFAs) found at
most oils
nuts
fish (omega-3)
characteristics of polyunsaturated fatty acids (PUFAs)
multiple hydrogen are missing
multiple carbons form double bonds
when is a polyunsaturated fatty acids (PUFA) considered as omega-3
when first double bond happens at 3rd carbon
what unsaturated fatty acid is healthy
cis
natural fat form
characteristics of trans unsatuated fatty acids
bad for health
increases disease risk
created in man-made formations
what is colesterol
not a fat, but a sterol
not essential nutrient - body can make it (liver)
what kind of food contain cholesterol
all animal foods
what is cholesterol used for
to produce other products in the human body
what foods contain phospholipids
fat rich foods (eggs, liver,peanuts)
recommended daily lipid intake
total fat: 20-35% of daily energy intake
saturated and trans fatty acids: 7-10% of total caloric intake
25%MUFA and PUFA
recommended daily cholesterol intake
100mg/1,000 calories
what can be health realted issues with to much fat in the diet
risk of heart disease
obesity
certain forms of cancer
what are the two types of lipoproteins
low density lipoprotein (LDL)
high density lipoprotein (HDL)
what are lipoproteins used for
to dissolve and move fats in water
responsibility/characteristics of LDLs
carries cholesterol to cells
bad for health
small dense
responsibility/characteristics of HDLs
deliver used cholesterol from cells to liver
recycle
good for health
high in protein
what is important for fat consumption
not amount but rather type of fat
