Nutrition Flashcards
What fraction of your plate should contain fruits and vegetables?
1/2
What is 3500 calories equal to in weight?
1 pound
The RMR, not including any activity factors, of a 150 pound male would approximately be ____
1500 (150 x 10)
Substance in food that provides structural or functional components of energy to the body
Nutrient
Substances that must be obtained from the diet because the body cannot make it sufficient quantity to meet its needs
Essential nutrient
nutrients that provide the body energy
macronutrients
regulate bodily functions
micronutrients
Immediate energy in the form of glucose. They reserve or store energy in the form of glycogen
Carbohydrates
What are the 2 types of carbohydrates
Simple and complex
essential energy source for all bodily functions
Monosaccharides
Containing two or more monosaccharides attached together
polysaccharides
What are the 3 types of polysaccharides
- Glycogen (Digestible)
- Starch (Digestible)
- Fiber (Indigestible)
- Storage form of glucose
- Stored in liver and muscles
- small amount in meat sources
- not found in plants
Glycogen
- Major digestible source in the diet
- Storage form of carbs in plants
Starch
What are examples of starches
- Wheat
- Rice
- Barley
- Corn
- Rye Potatoes
- Yams
What are 2 types of fiber?
Soluble and Insoluble
Benefits of consuming fiber
- Reduces obesity
- May reduce cholesterol
- May control blood sugar
-Keeps you fuller longer
What is a low Glycemic Index (GI)
55 or Lower
What is an intermediate glycemic index (GI)
55-70
What is a high glycemic index (GI)
more than 70
the body being less able to use glucose for fuel
Insulin Resistance
large molecules made up of individual amino acids linked together by a peptide bond, similar to pearls on a necklace
Protein
What is the function of protein?
- building and repairing tissue
- synthesizing hormones and other enzymes
- functioning as an energy source for the body in the event of insufficient carbohydrate levels
What are the 2 types of amino acids
Essential and non-essential
Cannot be synthesized by the body and must be obtained by food or supplements
Essential amino acids
synthesize by the body in sufficient amounts
non-essential amino acids
Contain all 9 essential amino acids
Complete proteins
-fish
lack all of the essential amino acids
Incomplete protein
Special populations that need more protein
- Children
- Pregnant woman
- breast feeding mothers
- Athletes
- recovery trauma individuals
True or False. Any amino acid intake that is not used for protein synthesis will go toward protein storage
False
What percentage of our diet should consist of fat
25-30%
2 types of fats
Saturated and unsaturated
Less than 10% of intake
Saturated fats
lack hydrogen atoms
unsaturated fats
2 types of unsaturated fats
Monounsaturated and polyunsaturated fats
Decrease LDLS
-Olive oil and canola oil
Monounsaturated Fats
-Omega 6
- Omega 3
- Sunflower oil and cornflower oil
Polyunsaturated fats
Saturated fats should make up no more than __ % of our daily diet
10
True or False. Thirst is the best indicator of hydration levels.
False. Urine color is the best indicator of hydration levels
Consuming amino acids within first _ hours of exercise may be beneficial
2
Our bodies are made up of ____ % water
50-60
