Nutrition Flashcards
Nutrition basics
-choose foods that provide the necessary nutrients
-limit foods associated with disease
-don’t assume that a healthy diet needs to be fat free, low sugar and high fiber all the time
-when making food choices consider: variety, balance, moderation
6 essential nutrients
Carbohydrates
Fats
Proteins (top 3 macronutrients, have caloric value)
Vitamins
Minerals
Water
Essential nutrients: what does essential mean
In this context ‘essential’ refers to nutrients that body is unable to manufacture (or not in sufficient quantities)
•They must be obtained from the diet
Essential nutrients
Necessary for energy
•Needed for the building and maintenance of tissues
•Relied upon for the regulation of body functions
Energy measurements
Energy is expressed in ‘kilocalories’
•1 kilocalorie = 1000 calories
•Kilocalorie = Calorie (note capital ‘C’)
•1 kilocalorie = heat required to raise the temperature of 1kg of water 1°C
•An average person requires approximately 2000 kilocalories per day
Nutrients: supply body needs (caloric value)
Energy needed for muscle contraction
•If you stayed in bed 24 hrs =__1600_____ Calories
(for 150 lb / 70kg person)
•1.2 Calories / minute rest
•20 Calories / min vigorous activity
•Walking = 5 Calories / minute
•Jogging = __10 Calories / minute
•Running = +15 Calories / minute
Calorie densities of various energy sources (fats, alcohol, carbohydrates, proteins)
Carbohydrates, proteins, fats have caloric value (provide energy) vitamins, minerals and water do not
Fats - 9 cal/g
Alcohol- 7 cal/g
Carbohydrates- 4 cal/g
Proteins- 4 cal/g
Carbohydrates
Primary source of energy
(up to 65% of daily Calories)
•Three groups based on the number of saccharides
•Monosaccharides (single sugar) and disaccharides (double sugar) are considered sugars
•Polysaccharides are considered starches
Carbohydrates : simple CHO
Concentrated = refined sugar (want to have less of)
Natural= fruits, vegetables and grains
Monosaccharides (simple sugars)= glucose, fructose, galactose
Disaccharides (two saccharides together) = sucrose, maltose, lactose
Carbohydrates: Complex CH0
polysaccharides
(e.g. glycogen & starches)
Fruits, vegetables, grains (whole is better)
- Major source of vitamins, minerals, fiber
- Should have high nutrient density
Carbohydrates (how many cal per gram, what do they do)
CHO contains 4 calories per gram
Broken down to glucose
•Most efficient fuel for muscles
•Preferred fuel
•Stored as muscle & liver ____glycogen____
•Excess stored as ___adipose (fat) _____
•CHO stores can be depleted quickly
Glycemic index (a measure of increase in the level of blood glucose caused by a specific carbohydrate compared with eating a standard amount of glucose) foods with high, medium and low….
Foods with high glycemic index
- Digest quickly, raise blood sugar *gives us a spike
- Table sugar, honey, refined cereals, white bread, baked potatoes
•Foods with moderate glycemic index
- pasta, whole grain, rice, oatmeal, bran
•Foods with low glycemic index * healthy foods are low
- beans, lentils, fruits (apple, peach, grapefruit) eat whole fruit
Watch out for (foods high in… with little…)
Foods high in simple sugars with little nutritional
value should be eaten in moderation:
pop, fruit beverages, some salad dressings, ketchup, canned fruit in syrup (due to added sugar), some canned vegetables, (high fructose) corn syrup additive, white bread /pasta
Instead opt for: 100% juice*(bad over time, takes out simple sugars), fruit packed in water or juice, whole grain versions
WHO strong recommendation (statement on sugar)
March 2015, statement on free sugar for children and adults
-less than 10% of total energy intake
-Approx. 50 gram (12 teaspoons)
-sugars are more dangerous than fats
Fibre : soluble fibre
Lower blood cholesterol
Slows absorption of glucose (want a low glycemic index; how fast you digest glucose
Fibre: insoluble fibre
Facilitates feces elimination
Can prevent constipation, lower intestinal tract cancer
Proteins ( act as structural components for)
Found in every living cell
Act as structural comments for:
Muscles
Bones
Enzymes
Hormones
Cell membranes
Blood
If you are doing something to make muscle you need more protein
How many calories per gram in protein
Protein contains 4 calories per gram
Broken down to amino acids
Protein: produced in body/obtained ?
Some produced by body if not obtained in diet (nonessential amino acids)
Some must be obtained in diet (essential amino acids)
Proteins essential for
Regulation of metabolism (enzymes, hormones ect)
Complete proteins
Consign all the essential proteins
Animal products (meat / dairy) has all the essential proteins you need
Importance too note if you practice vegetarian
Protein requirements
General: 0.8g/ kg of body weight /day
Endurance: 1.2-1.4 g “. “
Strength athletes: 1.2-2.0g
Normal diet of athletes: 1.5-2.0g
Fats
Lipids
Concentrated source of energy
9 calories per gram
Fat serves to
Provide source of energy
Insulate the body
Cushion organs
Aida the absorption of at-soluble vitamins
Add flavour and texture to foods
Unsaturated Fats (lipids)
Monounsaturated/ polyunsaturated
Found in: vegetable oils, fish, margarine
Better fat
Unsaturated fats appear to lower blood cholesterol
Also shown to reduce the risk of heart disease
Physical characteristics of unsaturated fats
Liquid at room temperature (oil)
Unstated vegetable oils that are hydrogenated lead to production of trans fatty acids which increase levels of LDL (bad cholesterol) as much as saturated fats and reduces level of HDL (good cholesterol)
Saturated fat
Worse fat
Contains glycerol and concentrated fatty acids
Found mainly in animal products
High intake may be associated with eleventh cholesterol LDL’s
Cholesterol
Needed for synthesis of hormones and vitamin D, produced by body not needed in diet (body makes it)
Saturated fats ex
Fast food are usually 50% saturated fats
Hamburger, hotdog, ham, donuts ect.
Fats (lipids) storage
Stored in body as triglyceride (3 fatty acids and glycerol)
Triglycerides broken down in liver and other tissue
Broken down to glycerol and fatty acids for circulation
Fit perosn derives greater % energy from fat
Regular exercise results in more fat being stored in muscle tissue
Water soluble vitamins
B and C
-pee them out
Fat soluble vitamins
A, D,E, K
-excess stored in fat
Water soluble vitamins (what happens with them)
Not stored
Excess eliminated quickly
Dissolve quickly in water, overcooking fruits and veggies in water result in the vitamins being lost to water
B vitamins
Energy production, formation of red blood cells
Vitamin C
Maintenance of bones and teeth, protection of other vitamins (“anti-oxidant”) cancer prevention
Fat soluble vitamins (where does excess go)
When taken in excess these are stored in fats
Over-consumption of these ( especially A and D ) can result in toxicity
Vitamin A
Night vision, maintenance of skin, hair growth
Vitamin E
AIDS in formation of red blood cells, protects other vitamins “anti-oxidant”
Vitamin K
Blood clotting
Vitamin D
Maintenance of bones and teeth
Helps us take in calcium
Minerals
Numerous functions in the body
Inorganic because the do not contain carbon atoms
Minerals are necessary for
Structure elements (teeth, hormones, muscles)
Regulation of body functions (muscle contraction, blood clotting, heart function)
Aid in the growth and maintence of body tissues
Catalytic action in every release
How many minerals + ex
Approx 17-21 identified essential minerals
Calcium, phosphorus, fluoride (bones and teeth
Sodium: too much = hypertension
Iron (minerals)
Red meats, fruits
Hemoglobin (carrier oxygen)
Deficiency: anemia, fatigue, prevalent in females
Elemental iron is the best way to increase it cast iron pot
Vitamins and minerals
Needed in small amounts
Essential component to good helath
Consumption of too little or too much can have detrimental effects
To ensure adequate intake, eat a balanced diet with variety
Water (needed for…)
Large component of our bodies and food
Important for
-neutering transport
-waste transport
-digestion and absorption
-regulation of body temp
-lubrication
-chemical reactions
How much water you need
Need approx 1 ml for every calorie burned
8 cups a day
More if you are active or live in a hot place
Weakness and fatigue can be signs of dehydration
Soluble fibre
Lowers blood cholesterol
Slows absorption of glucose
Fibre
(examples of foods)
Fruit veggies
Oats
Wheat
Barley
New basic food guid
1/2 veggie or fruit
1/4 grain
1/4 protein
Amounts no longer specified, highlights concept of healthy eating
Guiding principle of canadas food guide
Eat a variety of healthy food everyday
Limit intake of processed foods
Limit foods high in sodium, sugar and saturated fat
Use food labels
Make water your drink of choice
Factors that influence need for nutrients
Age
Body size
Gender
Activity level
Individual variation
No 2 people are the same
Energy needs of the body (for what in the body)
A large amount of energy must be consumer by the body in order to carry out vital function such as
Blood circulation
Respiration
Brain activity
What is Basal metabolic rate BMR
The minimum amount of energy the body require to carry on all vital functions
BMR (factors effecting it/changes in life)
Fairs throughout life cycle
Is generally higher at birth and increase till age 2 after which it decline as life progresses
Other factors effecting Bmr
-body com
-physical fitness
-sleep
-age
-pregnancy
Exercise and weight management (The amount of energy expended though physical activity depends on)
Volume of exercise (duration, frequency)
-intensity of exercise
-type of exercise
Influences caloric burn
Energy balance equation
Body weight influenced by :
-energy expended through physical activity
-energy gained though dietary intake
Energy is measure in the form of calories
