Nutrition Flashcards
what does the body use food for?
- Tissue repair and growth
- Energy
- Management of cellular operations
- Maintenance of cellular and systemic balance
What are the 6 types of nutrients
- Carbohydrates
- Fat
- Protein
- Vitamins
- Minerals
- Water
RDA
Recommended dietary allowance (RDA) for the average population
Carbohydrates (CHO)
Simple sugars (i.e. glucose, fructose, galactose) The stored form of glucose is “glycogen” and is stored in the muscles and the liver.
Monosaccharide
A simple sugar (i.e. glucose, fructose, galactose)
Complex CHO
starches, vegetables, grains, beans and nuts. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body
Dietary fiber
A carbohydrate that cannot be digested, but is useful in the diet because it may lower fat and cholesterol absorption, improves blood sugar
Fats
The body stores dietary fat as triglyceride. Unsaturated dietary fats are considered healthier than saturated fats.
Omega-3 and omega-6 fatty acids
are essential fatty acids that are needed for maintaining or improving cardiovascular health.
saturated fats
Saturated fats are found in animal products and processed foods, such as meats, dairy products, chips, and pastries. Most saturated fats (except for coconut oil) are thought to lead to clogging of the arteries (atherosclerosis) and a myriad of other health problems.
What’s the difference between Saturated Fats, Unsaturated Fats and Trans Fats?
Unsaturated fats can be beneficial to your heart, whereas saturated and trans fats could be detrimental to your cholesterol and your heart.
Unsaturated Fats
found in nuts, avocados, and olives and are heart-healthy fats that have the ability to lower LDL cholesterol and raise HDL cholesterol (“good” cholesterol).
Trans fats
used to extend the shelf life of processed foods (cookies, cakes, fries) and contain “hydrogenated oil” . Trans fats are unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.
Proteins
Proteins support functions in the human body, including the formation of the brain, nervous system, blood, muscle, skin and hair; the transport mechanism for iron, vitamins, minerals, fats and oxygen. They form enzymes, which speed up chemical reactions to milliseconds that might otherwise take years. Antibodies that the body makes to fight infection are made from proteins. made up of hundreds or thousands of smaller units called amino acids
Complete vs. Incomplete Proteins
Animal products are examples of complete protein, while most plants (except soy) are incomplete proteins. Complete proteins are considered to have all the essential amino acids.
RDI
Recommended Daily Intake (RDI) is the daily intake level of a nutrient that is considered to be sufficient to meet the requirements of healthy individuals
Protein/ Fat/Carb RDI Ranges
Ranges
45-65% Carbs
20-35% fat
10-35% protein
Carbohydrate RDI
-45%-65% of total kilocalories.
-6-10g/kg of body weight.
-1 gram of carbs = 4 calories
Protein RDI
-10-35% of total kilocalories.
-0.8 g –1g of body weight per/(athlete 1.2g – 1.7g )
1 gram of protein = 4 calories
Fat RDI
20% to 35% of daily calories
(saturated fat: 10% or less )
1 gram of fat = 9 calories
Iron-deficiency anemia
Caused by low iron and hemoglobin, symptoms include fatigue, breathlessness after exercise and loss of appetite.
Food Sources High In Iron
meats * dark leafy greens * almonds * oysters and clams * dried apricots * prunes * raisins * dried beans * legumes
Thirst
a delayed sensation that does not occur until the person has already lost 1 to 2 liters of fluid. Because of this, people should learn to consume fluids on a fixed time interval rather than relying on thirst for when to drink.
How to stay hyrdrated
-Drink as much water as needed to match sweat losses.
-Do not rely on thirst as an indicator for fluid replenishment
-Checking for urine color can be helpful to detect hydration. Urine should have a clear, pale yellow color
-Sweat rates are often 1 to 2 L per hour, and it is difficult to consume and absorb enough fluid to match these losses
-Consumption of large volumes of fluid increases the risk of gastrointestinal distress, thereby affecting performance.
-Ingestion of large volumes of dilute, low- (or no-) sodium fluid may increase the risk of hyponatremia.
-Avoid training during the hottest time of the day
-Wear light coloured clothing as it draws less heat from the sun
-drinking approx. 250 ml (1 cup; 8oz) of cold water (5°-10° C) every 10-15 minutes and 500 ml (2 cups; 16oz) 20 minutes before the activity.
-Drink 600-750ml (2-3-cups; 16-24oz) of fluid for every 1lb of body weight lost through exercise
-Rehydrate within 2-hours post-exercise
