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Nutrition Flashcards

1
Q

What are the 6 short term effects of poor nutrition?

A

Poor concentration & physical performance

Low energy/tiredness & reduced recovery

Headaches

Digestive issues

Mood disorders/stress

Poor appearance

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2
Q

What are the 6 long term effects of poor nutrition?

A

Coronary heart disease (CHD)

Stroke

Type 2 diabetes

Obesity

Cancer

Osteoporosis

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3
Q

What is the recommended daily intake vs the actual national intake?

A

Protein - 15% , 20-25%

Fat - <35% , 40-45%

Carbs - >50% , 35-40%

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4
Q

What is the role of a PTI with regards to nutrition?

4

A

Provide evidence based advice to all, especially specialist roles & sports teams

Provide education during phase 1, 2 & 3 courses & evidence & guidance during health & wellbeing meetings to promote health eating

Assists med centre with weight loss strategies to overweight personnel

Advise professions/trades how to maximise health & performance

  • Can’t diagnose/treat illness/provide nutritional counselling for specific conditions (a nutritionist but not dietician)
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5
Q
A
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6
Q

What are the 4 most important considerations for when providing nutritional advice to improve a diet?

A

Energy balance

Macronutrients

Micronutrients

Frequency & timing

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7
Q

What are the 4 things that make up today daily energy expenditure (TDEE)?

What 2 things are they split into?

A

EAT - exercise activity thermogenesis
(planned, structured, repetitive physical activity, max 15-30%, for most 1-2%)

TEF - thermic effect of food
( energy burned in digestion, absorption, storage 8-15%, fat=0-3%, carbs=5-10%, protein=20-30%)

NEAT - non exercise activity thermogenesis
(from spontaneous physical activity eg/sitting, standing, cleaning - 6-50%)

BMR - basal metabolic rate
(minimal amount of energy expended to maintain all body’s vital processes at rest, 60-70% in most)

  • NREE = non resting energy expenditure
  • REE = resting energy expenditure
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8
Q

Carbohydrates, what:

  • are they used for (2)
  • the energy they give (cals/g)
A

Energy (digestible)

Gut function (ingestible)

4 cals/g

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9
Q

Give some sources of carbohydrates

A

Bread

Potatoes

Pasta

Rice

Beans

Pulses

Pulses

Cereal

Fruit/veg

Sugars

Dairy

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10
Q

Protein, what:

  • are they used for (3)
  • the energy they give (cals/g)
A

Growth
Repair
In extreme cases, used for energy

4 cals/g

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11
Q

Give examples of sources of protein

A

Meat

Fish

Dairy

Eggs

Nuts

Beans

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12
Q

Fats, what:

  • are they used for (5)
  • the energy they give (cals/g)
A

Protect internal organs

Temp regulation & insulation of nerve cells

Aids absorption of fat-soluble vitamins

Hair & skin health

Hormone regulation

9 cals/g

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13
Q

Give examples of the sources of fat

A

Meat

Sunflower, olive & fish oil

Nuts

Seeds

Butter & margarine

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14
Q

What energy do the macros carbs, protein, fat and alcohol produce?

Cal’s/g

A

Carbs - 4

Protein - 4

Fat - 9

Alcohol - 7

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15
Q

What are the 6 classifications of carbohydrates?

What are the first 3 made up of? (3each)

A

Monosaccharides
- glucose, fructose, galactose
- single molecule of carbs

Disaccharides
- sucrose, maltose, lactose
- 2 molecules of carbs bound together

Polysaccharides
- glycogen (animal), starch (plant), fibre (plant)

Simple/complex

Low/high glycemic index

Low/high glycemic load

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16
Q

What are the 2 classifications of protein?

A

Essential

Non-essential

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17
Q

What are the 4 classifications of fat?

A

Mono-saturated

Saturated

Polyunsaturated

Hydrogenated/trans

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18
Q

Give examples of simple carbs

A

Table sugar

Fruit

Jam

Honey

Milk

Soft drinks

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19
Q

Give examples of mixed carbs

A

Biscuits

Cakes

Starchy fruit

Pastry

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20
Q

Give examples of complex carbs (starch&fibre)

A

Wheat

Oats

Corn

Veg

Potatoes

Rice

Beans

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21
Q

What is gylcaemic index?

A

Rating system for foods containing carbs for how QUICKLY they affect your blood sugar levels (glucose) - when it’s eaten on its own

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22
Q

What is gylcaemic load?

A

Estimate how that food & the amount of it will raise a person’s glucose level after eating it

Based on glycemic index

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23
Q

What is the high medium and low classification for glycemic index and glycemic load?

A

Low
Index - <54
Load - <10

Medium
Index - 55-69
Load - 11-19

High
Index - 70+
Load - 20+

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24
Q

How is glycaemic load calculated?

A

(Glycaemic index x amount go carb) / 100

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25
Protein is broken down into amino acids. What are the 3 types and what is the difference?
Essential (Body can’t produce 9 so need to get them from your diet) Conditionally non-essential (Essential only under certain circumstances eg/illness, pregnancy) Non-essential (Body can produce 5 that aren’t needed in diet)
26
What is fibre? What does it help with and what is the RDA & average consumption?
Indigestible carbohydrates A type of carb the body can’t break down so passes through gut into large intestine/colon (eg/ whole grains, beans, nuts) Helps keep digestive system healthy & prevent constipation, reduce risk of heart disease & stroke, type 2 diabetes & bowel cancer RDA = 30g/day, avg = 20g day
27
What are the 2 types of fibre? Include its sources and functions?
INSOLUBLE Whole grains Holds onto water & maintains strength of digestive muscles SOLUBLE Oats, beans, fruit, veg Slows gastric emptying & decreases blood cholesterol
28
What is cholesterol? What is it carried by? (2)
Type of lipid/fat that performs essential functions in body - occurs naturally & needed to make cell walls & certain hormones Carried by lipoproteins Low Density Lipoproteins (LDL) - carry cholesterol & stick to artery walls -High Density Lipoproteins (HDL - return fat from arteries to liver for breakdown
29
What are vitamins and minerals? What are the sources and function of them?
Vitamins - organic Minerals - inorganic BOTH chemicals naturally occurring in food (control chemical processes in body)
30
What happens when fat soluble and water soluble vitamins are consumed in excess? What are the types in each?
FAT soluble - stored in liver (toxic fur to disrupting normal liver function) A D E K WATER soluble - excreted in urine so needs to be consumed daily C B1, 2, 3, 6, 9, 12
31
What are the 2 classifications of minerals and what do they consist of?
MACRO MINERALS Calcium Sodium Potassium TRACE MINERALS Iron Zinc Copper
32
In relation to the 4 fat soluble vitamins, outline the source, role and deficiency for A
A - dairy, dark green veg, orange fruit & veg - vision - poor vision, stunted growth
33
In relation to the 4 fat soluble vitamins, outline the source, role and deficiency for D
D - fish oil, dairy sun - bones & teeth - rickets, osteomalacia
34
In relation to the 4 fat soluble vitamins, outline the source, role and deficiency for E
E - dairy, dark green veg - antioxidant - accelerated aging, wrinkles
35
In relation to the 4 fat soluble vitamins, outline the source, role and deficiency for K
K - dark green veg, fish, liver, fruit - aids blood clotting - haemorrhages
36
In relation to the 7 water soluble vitamins, outline the source, role and deficiency for C
Most fruit & veg Structure & function of connective tissue Iron absorption Antioxidant Scurvy (weakness, fatigue, gum disease)
37
In relation to the 7 water soluble vitamins, outline the source, role and deficiency for B1
Whole grains Nervous system Disorders effecting nervous system
38
In relation to the 7 water soluble vitamins, outline the source, role and deficiency for B2
Milk, eggs Release of energy from food Dry, cracked skin round mouth & nose
39
In relation to the 7 water soluble vitamins, outline the source, role and deficiency for B3
Most foods Release of energy from food Pellegra (inflamed skin, sores, dementia)
40
In relation to the 7 water soluble vitamins, outline the source, role and deficiency for B6
Beef, fish, poultry, eggs Maintains normal homocysteine levels (amino acids) Homocysteine=risk factor of CVD
41
In relation to the 7 water soluble vitamins, outline the source, role and deficiency for B9
Liver, green leafy veg Formation of blood cells Anaemia, needed during pregnancy
42
43
In relation to the 7 water soluble vitamins, outline the source, role and deficiency for B12
Animal sources Blood formation Anaemia
44
What are the sources and functions of 3 MACRO minerals sodium potassium and calcium?
Sodium - salt - regulation of water balance Potassium - dried fruit, berries, bananas, avocados - water & electrolyte balance & nerve function Calcium - dairy - bone strength
45
What are the sources and functions of 3 MICRO minerals iron, copper and zinc?
Iron - meat, pulses, whole grains, dried fruit & nuts - transportation of O2 in blood Copper - shellfish, liver, kidney, nuts, whole grain cereals - production of red & white blood cells Zinc - meat, shellfish, eggs, nuts, whole grains - growth & development of nerves
46
What are: Antioxidants Phytochemicals Free radicals And what do they do?
Antioxidants Vit A C E & mineral selenium Combat effects of free radicals, cancer, decrease cholesterol, boost immune system, protect against bacteria & viruses Phytochemicals Compounds found in plants SAME AS ANTIOXIDANTS Free radicals Damaged O2 molecules, unstable atomic structure Attack fats & proteins that make up blood vessels, skin & connective tissues Premature aging, increase risk of illness
47
Free radicals are damaged O2 molecules, unstable atomic structure What increases the production of free radicals and how do we combat them?
INCREASE Poor diet & raised metabolic rate (exercise) (but benefits of far outweigh costs) COMBAT Eat healthy diet with lots of brightly coloured fruit & veg (some athletes supplement)
48
What are the 5 roles of fluids?
Body = 60-70% water Joint lubrication Temp regulation Major component of blood Transportation Assists in excretion of waste products
49
50
What are: Hypertonic Hypotonic Isotonic Sports Drinks, in relation to their make up and when to be consumed.
Hypertonic - best consumed post exercise/post 90 mins endurance work to replace fuel lost - more glucose than body fluid, slower absorption, energy rather than fluid replacement. Hypotonic - best consumed when hydration is aim - less glucose than body fluid, faster absorption, some fuel Isotonic - consumed pre, during & post exercise, hydrate & fuel - equal amount of glucose to body fluid, faster absorption, fuel provided
51
52
Dehydration is measured through % fluid lost. What impact does 3%, 4%, 5%, 7% and 10% have?
3% loss - reduced exercise performance 4% loss- capacity for hard muscular work declines by 20-30% 5% loss - heat exhaustion 7% loss - reduced physical & mental function 10% loss - heat stroke, circulatory collapse & death
53
What are the 5 factors that affect dehydration? How can dehydration be avoided before, during and after exercise?
Temp Time of exercise Acclimatisation Altitude Exercise intensity BEFORE - drink min of 500ml 2-3 hours before DURING - drink min of 150ml every 15 mins AFTER - for every 1kg weight lost during, consume 1.5 l
54
Diuretics are substances that encourage net water loss. What are the 2 main substances?
CAFFEINE - stimulant - diuretic effect is dependent on amount of fluid ALCOHOL - depressant - females 2-3, males 3-4 units - symptoms = dehydration
55
What is the role of the digestive system? What organs are associated with the passage of food (via mouth&oesophagus)?
Water, electrolyte & nutrient absorption Mouth - mechanical & chemical digestion (salivary amylase - carbs only) Oesophagus - smooth muscle moving food to stomach (peristalsis)
56
57
What is the length and process of the stomach in relation to digestion? (5)
Muscular sac - 15-30cm long Smooth muscle churns food into chyme Gastric lipase & pepsin released to break down fats and some proteins Hydrochloric acid released to allow enzymes to work Gastric regulates acid secretion Very little absorption apart from alcohol, aspirin & some other drugs
58
What is the role of the small intestine? 5
Breakdown nutrients Major site for absorption Villi present large surface area on walls to absorb carbs & protein Lymphatic nodules absorb fat 6m, 3 sections
59
What is the role of the large intestine and rectum?
Partial breakdown of cellulose (soluble fibre) Reabsorb remaining water from undigested food 1.5m long Smooth muscle Rectum - excretion
60
What are 3 assisting organs in digestion? What do they do?
LIVER secretes bile (aids digestion of fats) GALLBLADDER Stores bile, secreted in small intestine PANCREAS neutralises acidity & releases insulin & glucagon
61
What is considered high, moderate and low glycemic index?
High - over 70 Moderate - 55-69 Low - less than 54
62
What are the 3 BCAAs?
Leucine Isoleucine Valine
63
What are the effects of fat intake on blood cholesterol on LDL & HDLs? ….density lipoproteins Hydrogenated, saturated, polyunsaturated, monounsaturated on LDL & HDL
On LDL: Hydrogenated - increase LDL, decrease HDL Saturated - increase LDL, no change to HDL Polyunsaturated - decrease Both Monounsaturated - decrease LDL, increase HDL

RAF PTI (8 decks)

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