Module 4 Powerpoints Flashcards
In your lifetime, how many years will you spend just eating?
6 YEARSSS OMGOMGOMGOMG
Age group that has most amount of males considered obese?
55-64
Macronutrients “energy supply” ….
protein, fat, and carbohydrates
Digestion allows us to..
obtain nutrients from our food.
Most nutrient intake happens inside the body in..
the small intestine
Calories
the measure of the amount of energy that can be derived from your food
Energy in food is expressed as
kilocalories (1kilocalorie = 1000calories)
How many calories does a person per day need to meet his or her basic functional energy needs?
200 calories
6 essential nutrients
water, protein, carbs, fats, vitamins, minerals
Of the 6 essential nutrients, which ones are micronutrients?
vitamins and minerals
Define Micronutrients
nutrients that our bodies need in very small amounts
Macronutrients
nutrients that are required by the human body in the gretest amounts
the amount of macronutrients you need depends on
- daily energy expenditure
- sex, age, body frame size, weight,
- % of body fat and basal metabolic rate
basal metabolic rate
number of calories needed to sustain your body at rest
Proteins
- form important parts of muscles, bone, blood, enzymes, some hormones and cell membranes
- repair tissue
- regulate water and acid base balance
- supply energy
- help in growth
Major sources of proteins
meat, fish, poultry, eggs, milk products, legumes, nuts
How many calories per gram in protein?
4
Carbohydrates
- supply energy to cells in brain, nervous system, and blood
- supply energy to muscles during exercise
sources of carbohydrates
- grains, fruits, vegetables, milk
how many calories per gram in carbohydrates?
4
Fats
supply energy
- insulate
- support and cushion organs
- provide medium for absorption of fat soluble vitamins
sources of fats
animal foods, grains, nuts, seeds fish, vegetables
how many calories per fram in fats
9
vitamins
promote (initiate or speed up) specific chemical reactions within cells
vitamin sources
fruits, vegetables, and grains, also found in meats, and dairy products
minerals
help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy
mineral sources
found in most food groups
water
makes up approx 60% of body weight
- provides medium for chemical reactions
- transports chemicals
- regulates temperatures
- removes waste products
body weight and body composition measurement resources
height weight charts
- body mass index (BMI)
- body composition analysis
Energy balance
attempting to match our energy demands with appropriate amounts of energy derived from the macronutrients/calories
when energy in equals energy out…
you maintain your current weight
energy out: how much % does physical activity take?
20-30%
energy out: how much % does food digestion take?
10%
energy out: how much % does resting metabolism take?
65-70%
Factors that contribute to a weight problem include…
genetic, physiological, lifestyle, and psychosocial factors
the average canadian adult consumes between
2300 to 3000 calories a day
40-65% of calorie intake should be..
carbohydrates
20-35% of calorie intake should be…
from fat
10-35% of calorie intake should be
protein
true or false: children’s fat intake is slightly higher
true
EER
estimated energy requirement
sedentary level energy expenditure
F1900kcals calories
M 2500kcals calories
low level of activity energy expenditure
F 2100 calories
M 2700 calories
active levels energy expenditure
F 2350 calories
M 3000 calories
Average canadian calorie intake (2300 - 3000)
52% of carbohydrates
36% from fat
12% protein
How much water do you lose a day?
2-2.5 liters
reccomended intake for water is 2.7 to 3.7 liters a day or…
8-12 cups
Proteins are made up of..
amino acids
amino acids
- found in animal tissue
- chains of molecules
essential amino acids
amino acids the body cannot make adequantly and are only obtained through foods
Complete proteins
give us amino acids
- (meat/fish/poultry/dairy)
true or false: all amino acids present in our food become synthesized
false
the quality of protein depends on…
the presence of amino acids in digestible form
- body requirements (2scoops)
incomplete proteins
low levels of one or two amino acids
- complementary protein - combining incomplete proteins to ensure that the body gets sufficient amounts
during pregnancy, how much protein should one take above their own requirements?
25 grams
reccomended amount of protein
0.8 grams per kilo
chemical classifications of carbohydrates
monosaccharide
disaccharides
polysaccharides
monosacharides
- glucose/fructose/galactose
- one simple sugar unit
disaccharides
- sucrose, lactose, maltose, table sugar
- 2 sugar units
- must be broken down into simple sugars before body can use
polysaccharides
starch /glycogen
- more than 10 units of sugar and must be broken down to be used
2 categories of carbohydrates
simple carbohydrates
complex carbohydrates
simple carbohydrates
- natural sugars (lactose in milk)
- added sugars (candy/pop)
complex carbohydrates
- dietary staches
our bodies store starch in muscles and liver in the form of
glycogen (polysaccharide)
- broken down into glucose when body needs energy
Glycemic Index (GI)
how much a carbohydrate - containing food is likely to raise your blood sugar
- high, medium, or low glycemic values
low glycemic index foods help prevent..
type 2 diabetes
- control blood cholesterol levels
high glycemic index foods are found in the grain products food group
found in the grain products food group
dietary fibre
non digestable form of carbohydrates occurring naturally in plant foods, such as leaves, stems, skins, seeds, and hulls
functional fibre
isolated, non digestible carbohydrates that may be added to foods and that provide beneficial effects in humans
total fibre
sum of both
soluble fibre
absorbs water, swells, forms gel, and trap nutrients such as glucose
soluble fibres make you feel full because…
they get digested very slowly in the small intestine
insoluble fibre
cellulose, lignin, hemicelluloses
- clings to water and prevents constipation
men reccomended grams of fibre
38
women recommended grams of fibre
25
sudden increases in fibre can cause
bloating and gas
unsaturated fats
come from plants and vegetable oils
- liquid at room temp.
3 kinds of unsaturated fats
monounsaturated
polyunsaturated
trans fatty acids
monounsaturated fats
improves blood cholesterol levels
- ex) peanuts and olive oils
polyunsaturated fats
help prevent blood clots and lower triglycerides (ex. cold water fish, flaxseed, walnuts)
trans fatty acids
hydrogenated unsaturated fatty acids
- 2x as damaging as saturated fats
- increase ldl levels and decrease hdl levels
saturated fats
- from animal fats
- solid at room temp
- ex: butter
cholesterol
form of fat manufactured by our bodies that circulate in our blood
cholesterol is made in..
the liver
cholesterol is made up of
high density lipoproteins (HDLs)
low density lipoproteins (LDLs)
very low density lipoproteins (VLDLs)
HDLs
high density lipoproteins
- good cholesterol
LDLs
bad cholesterol
Muscle Dysmorphia
experienced by athletes who think they’re small but are actually muscular
Body image continuum
body ownership body acceptance body preoccupied distorted body image body hate
