NSCF Nutritional Evaluation Flashcards
Food labels express the nutrient list using ______- represents the content of one serving as a percentage of daily need based on a 2,000-kcal diet (not applicable to all athletes)
Daily Values (DV)
Free means:
less than 0.5g or 5mg or 5kcal
Low means:
consumed regularly without excessive intake
Low calorie means:
less than 40kcal
Low fat means:
less than 3g
Low Cholesterol means:
less than 20 mg
Low sodium means:
less than 140mg
Light means 1 of 3 things:
- 1/3 of calories
- Low sodium/fat by 50%
- refer to appearance (light brown sugar)
Reduced means:
less than 25%
Lean means:
Less than 10g of fat
less 2.5 saturadted fat
less 95mg of cholesterol
Good Source
10 - 19% of the daily value
High in
20% or more of daily value
Extra
10% more than the daily Value in the reference food
Very Low sodium
35mg for less
Sodium free
less than 5mg
High Fiver
5g or more
______ is evades digestion in the small intestines; occurs naturally in foods such as green bananas, oats, and legumes, and is used as an additive for improved glycemic control to help manage diabetes
Is added to food to offer lower caloric content, higher fiber and improved texture
Improved glycemic control
Attenuation of fasting plasma triglyceride and cholesterol levels
Elevated mineral absorption
Clinical trials suggest positive impacts on gut microbiota and inflammatory mediators
Resistant starch
Food recall
Remebering what you ate within 24 hours (not accurate)
Food recording / log
can use apps
Food frequency questionnaire
Essentially a pre-set food recall questionnaire; includes various questions and a finite list of foods and beverages (generally 100-150 population-specific sources)
Food screener
Popular software method for quickly collecting data for epidemiological studies and related research
data over a specific period
In any case, data should be evaluated for ___, _____, _____,, and _____.
- energy content
- energy nutrient distribution
- quality food choices varieety
- nutrient balance
What comprises total daily energy expenditure (TDEE)
- includes resting metabolic rate (RMR),
+
physical activity
+
and thermic effect of food (TEF)
Total daily energy expenditure (TDEE)
total energy cost over a 24-hour period; calculated by adding resting metabolic rate, voluntary metabolism, and the thermic effect of food
Resting metabolic rate (RMR)
rate by which the body expends energy to support all vital functions
= 1 MET
Thermic effect of food (TEF):
constitutes the increase in caloric expenditure attributable to the digestion/assimilation of consumed foods
up to 15% of daily expenditure
basal metabolic rate (BMR)
(0.9 METs)
lowest resting metabolic rate possible
Resting Metabolic Rate RMR
Kcal burn at rest by breathing
1. RMR Proportional to bidy size
- RMR decreases with age
- Muscle is more metabolicllly active than fat
Cunningham Lean Mass Equation
RER
22(Fat-Free Mass) + 500
Harris-Benedict Equation
Best
Males = 13.40(weight) + 4.799(height) – 5.68(age) + 88.36
Females = 9.25(weight) + 3.098(height) – 4.33(age) + 447.59
Thermal of
fat
Carbohydrates
Protein
alcohol
fat 0-3%
Carbohydrates 5-10%
Protein 20-30%
alcohol 10 -30%
