Nutrition Flashcards
(1) personalized nutritional counseling; weight loss and weight gain; strategies to improve performance, menu planning, dietary supplements; (2) dietary analysis of food records; (3) nutritional education: presentations and handouts; (4) referral and treatment of eating disorders
responsibilities of a nutritionist
common nutritional goals
(1) to increase energy; (2) to build muscle; (3) to lose fat; (4) to heal injuries; (4) to speed recovery between training and competition
standard nutritional guidelines
my plate > my pyramid > food guide pyramid
two fundamental components of a diet
(1) appropriate calorie level; (2) appropriate nutrient level to prevent nutrient deficiency or toxicity
5 food groups needed daily for health
(1) grains; (2) vegetables (3) fruits (4) milk/dairy (5) meat and beans
recommendations for 50 nutrients (14 vitamins, 18 minerals, and 18 macronutrients and related food components)
Dietary Reference Intakes (DRI’s)
Dietary Reference Intake (DRI) information per nutrient
(1) estimated average requirements and its standard deviation by age & gender (2) recommended dietary consumption based on the estimated average requirement (3) an adequate intake level when a recommended intake cannot be based on an estimated average requirement (4) tolerable upper intake levels above which risk of toxicity increases
essential nutrients
carbohydrates, protein, fat, water, vitamins, and minerals
essential nutrient comprised of carbon, hydrogen, oxygen, and nitrogen
proteins
basic building block of proteins
amino acids (amino = nitrogen containing)
several amino acids joined together by peptide bonds
polypeptide chains
structural proteins
found in muscle, organs, bone tissue
nonstructural or plasma proteins
enzymes, antibodies, lipoproteins, hormones, hemoglobin, albumin, and transferrin, etc…
essential amino acids
(1) histidine (2) isoleucine (3) leucine, (4) lysene (5) methionine (6) phenylalanin (7) threonine (8) tryptophan (9) valine
non essential amino acids
(1) alanine (2) arginine (3) asparagine (4) aspartic acid (5) cysteine (cystine) (6) glutamic acid (7) glutamine (8) glycine (9) proline (10) serine (11) tyrosine
high quality proteins or a complete protein
protein with an amino acid pattern similar to that needed by the body (generally are animal proteins)
low quality or incomplete proteins
proteins that are deficient in one or more amino acids (generally plant proteins)
complimentary proteins
a combination of proteins that, together, provides all essential amino acids
protein requirements for athletes
1.5 to 2.0 grams / kg of body weight assuming adequate caloric intake and protein qualitiy
nutrients composed of carbon, hydrogen, and oxygen atoms that are arranged to form sugar groups
carbohydrates
monosaccharides
single sugar molecule carbohydrates such as glucose, fructose, and galactose
disaccharides
carbs that include 2 simple sugar units joined together: sucrose, lactose, and maltose
polysaccharides
complex carbohydrates; may contain thousands of glucose units: starches, fibers, and glycogen
nutrient synthesized in the liver from glucose that has not been metabolized for energy
glycogen
food sources of carbohydrates
breads, cereals, pasta, fruits and starchy vegetables
how the Glycemic Index (GI) classifies food
classification by how high and for how long a food raises blood glucose
importance of fiber
lowers incidence of diverticulosis, constipation, heart disease, cancer of the colon, and diabetes
ketosis
high levels of ketones in the bloodstream. need at least 50-100 grams of carbs / day to prevent ketosis
carbohydrate recommendation by Institute of Medicine
45% - 60% of total daily calories should be carbohydrates
nutrient synthesized in the liver from glucose that has not been metabolized for energy
glycogen
food sources of carbohydrates
breads, cereals, pasta, fruits and starchy vegetables
food sources of carbohydrates
breads, cereals, pasta, fruits and starchy vegetables
how the Glycemic Index (GI) classifies food
classification by how high and for how long a food raises blood glucose
how the Glycemic Index (GI) classifies food
classification by how high and for how long a food raises blood glucose
importance of fiber
lowers incidence of diverticulosis, constipation, heart disease, cancer of the colon, and diabetes
importance of fiber
lowers incidence of diverticulosis, constipation, heart disease, cancer of the colon, and diabetes
ketosis
high levels of ketones in the bloodstream. need at least 50-100 grams of carbs / day to prevent ketosis
ketosis
high levels of ketones in the bloodstream. need at least 50-100 grams of carbs / day to prevent ketosis
carbohydrate recommendation by Institute of Medicine
45% - 60% of total daily calories should be carbohydrates
carbohydrate needs of aerobic endurance athletes
8 - 10 grams / kg of body weight per day if training at least 90 minutes. strength and sprint athletes need about half as much (5-6 g / kg / day)
lipids include the following groups
triglycerides (fats & oils), + fatty compounds (sterols & phospholipids),
fats
= triglycerides
calories per gram of fat
9 kcal
calories per gram of carbohydrate
4 kcal
calories per gram of protein
4 kcal
saturated fats
fatty acids containing no double bonds: most animal fats and tropical oils are high in saturated fats
monounsaturated fats
fatty acids containing one double bond: olive, peanut, and canola oil are high in monounsaturated fats
polyunsaturated fats
fatty acids containing two or more double bonds: soy, corn, sunflower, and safflower oils are high in polyunsaturated fats
fat soluble vitamins/nutrients
vitamins A, D, E, and K also linoleic acid (omega-6) and linolenic acid (omega-3)
High Density Lipoproteins
protect against heart disease; HDL’s can be increased by exercise and weight loss
Low Density Lipoproteins
a low fat diet can help decrease the % of total cholesterol that is LDL
recommended percentages of dietary fats
(1) 5 -10 % from omega -6 (linoleic) & 0.6% - 1.2% from omega-3 (linolenic); (2) 20% - 35% of total calories from fat;(3) less than 10 % of total calories from saturated fats; (4) too little fat in diet can have negative impact such as decreasing testosterone production
Reasons for athletes to reduce dietary fat
(1) need to increase carbohydrate intake to support training type, (2) need to reduce total caloric intake to achieve weight loss, (3) need to decrease elevated blood cholesterol
Intramuscular fatty acids are most important
during activity
Circulating fatty acids (from adipose tissue or from diet) are most important
during recovery
Nutritional interventions that may theoretically promote fat oxidation and decrease muscle glycogen depletion
(1) ingestion of caffeine, (2) consumption of medium chain triglycerides, (3) exposure to high-fat, low-carbohydrate diets
Types of micronutrients
(1) vitamins, (2) minerals
Vitamin A function
promotes growth and repair of body tissues, bone formation and healthy skin and hair. Essential for night vision
Vitamin A sources
Liver (all sources), giblets, some cheese, egg yolk, whole milk, butter
Beta carotene function
Serves as an antioxidant
Beta carotene sources
Sweet peppers, carrots, grape leaves, pumpkin, sweet potatoes, yams, broccoli, dandelion greens, chili peppers, mustard greens, spinach, kale, turnip greens, apricots, papaya, watermelon, peaches, asparagus, winter squash, cantaloupe, muskmelon, chard
Vitamin D function
Aids in the absorption of calcium and helps to build bone mass and prevent bone loss. Helps maintain blood levels of calcium and phosphorous
Vitamin D sources
Fish (herring, salmon, oysters, catfish, sardines, tuna, shrimp, mackerel), milk, margarine, fortified breakfast cereals, egg yolks, butter
Vitamin E function
Serves as an antioxidant. Needed for normal growth and development
Vitamin E sources
Oils (wheat germ, vegetable), mayonnaise, fortified breakfast cereals, nuts (almonds, hazelnuts, peanuts, hickory, pistachio), margarine, wheat germ, peanut butter
Vitamin K (phylloquinone) function
needed for normal blood clotting and bone health
Vitamin K sources
Kale, Brussels sprouts, spinach, chard, cauliflower, broccoli, turnip and mustard greens, carrots, asparagus, avocados, bell peppers, strawberries, tomatoes, apples, peaches
Vitamin C function
Promotes healthy cell development, wound healing and resistance to infections. Serves as an antioxidant. Necessary for the conversion of the inactive form of folic acid to the active form. Makes iron available for hemoglobin synthesis
Vitamin C sources
Sweet peppers, broccoli, Brussels sprouts, cauliflower, strawberries, oranges, orange juice, limes, lemon juice, grapefruit, grapefruit juice, papayas, cantaloupe, tomatoes, tomato juice, asparagus, raw cabbage, spinach, pineapple, raspberries, potatoes, onions
Thiamin (B1) function
Coenzyme for carbohydrate metabolism. Needed for normal functioning of the nervous system and muscles, including heart.
Thiamin (B1) sources
Fortified breakfast cereals, sunflower seeds, peas, pork, oranges, orange juice, lima beans, pecans, enriched rice
Riboflavin (B2) function
Coenzyme in red blood cell formation, nervous system functioning and metabolism of carbohydrate, protein, and fat. Needed for vision and may help protect against cataract.
Riboflavin (B2) sources
Liver, wheat germ, brewer’s yeast, almonds, cheese, fortified breakfast cereal, whey protein, milk, eggs, lamb, pork, veal, beef, broccoli, yogurt
Niacin function
Coenzyme for carbohydrate, protein, and fat metabolism and proper nervous system functioning. High intakes can lower elevated cholesterol
Niacin sources
Soy protein, soy flour, textured vegetable protein, whey protein, beef, peanuts, peanut butter, sunflower seeds, fortified breakfast cereals
Pyridoxine (B6) function
Coenzyme for protein metabolism and nervous and immun system function. Involved in synthesis of hormones and red blood cells
Pyridoxine (B6) sources
Liver, bananas, fortified breakfast cereals, soybeans, chicken, tuna, raw carrots, beef, broccoli, spinach, potatoes, alfalfa sprouts, navy beans, peanut butter, garbanzo beans, walnuts, sunflower seeds, avocados, eggs, lima beans, cabbage, salmon
Folic acid function
Needed for normal growth and development and red blood cell formation. Reduces risk of neural tube birth defects. May reduce risk of heart disease and cervical dysplasia
Folic acid sources
Brewer’s yeast, fortified breakfast cereals, liver, black-eyed peas, beans (pinto, black, lima, white, garbanzo, soy), peanuts, peanut butter, spinach, turnip greens asparagus, mustard greens, seaweed, eggs, enriched bread, oranges, orange juice
Cobalamin (B12) function
Vital for blood formation and healthy nervous system
Cobalamin (B12) sources
Liver, oysters, lamb, eggs, beef, shellfish, fish, poultry, pork, chicken, fortified breakfast cereals
Biotin function
Assists in the metabolism of fatty acids and utilization of B vitamins
Biotin sources
Nuts (peanuts, hazelnuts, almonds, cashews, macadamia), soybeans, peanut butter, black-eyed peas, liver, milk, egg yolks, yeast, cheese, cauliflower, carrots, avocados, sweet potatoes
Pantothenic acid function
Aids in normal growth and development
Pantothenic acid sources
Liver, sunflower seeds, fortified breakfast cereals, egg yolks, whey protein, soy protein, peanuts, peanut butter, pecans, veal, enriched rice, broccoli, lima beans
Vitamins are
organic substances (containing carbon atoms) that cannot be synthesized by the body. They are needed in very small amounts and perform specific metabolic functions
Minerals are
inorganic substances used in very small amounts by the body for a variety of metabolic functions
Calcium functions
essential for developing and maintaining healthy bones and teeth. Assists in blood clotting, muscle contraction, and nerve transmission. Reduces risk of osteoporosis and may also reduce the risk of preeclampsia in pregnant women
Calcium sources
Fruit juices and fruit drinks fortified with calcium, cheese, sardines, milk, cottage cheese, yogurt, ice cream calcium-set tofu, turnip greens, Chinese cabbage, mustard greens, kale, rutabaga
Phosphorous functions
Works with calcium to develop and maintain strong bones and teeth. Enhances use of other nutrients. Essential for energy metabolism, DNA structure, and cell membranes
Phosphorous sources
Cheese, fish, beef, pork, whole-wheat products, cocoa powder, pumpkin seeds, sunflower seeds, almonds
Magnesium functions
Activates nearly 100 enzymes and helps nerves and muscles function. Constituent of bones and teeth
Magnesium sources
Bran (wheat and rice), cocoa powder, fortified breakfast cereals, seeds (pumpkin, sunflower), soybeans, nuts (almonds, pine nuts, hazelnuts, cashews, walnuts, peanuts), spinach
Molybdenum functions
Needed for metabolism of DNA and ribonucleic acid (RNA) and production of uric acid
Molybdenum sources
Milk, milk products, peas, beans, liver, whole-grain products
Manganese functions
Necessary for the normal development of the skeletal and connective tissues. Involved in metabolism of carbohydrates
Manganese sources
Wheat germ, wheat bran, rice bran, fortified breakfast cereals, rice cakes, nuts (peanuts, pecans, pine nuts, walnuts, almonds, hazelnuts), soybeans, mussels, whole-wheat products (pastas, breads, and crackers)
Copper functions
Involved in iron metabolism, nervous system functioning, bone health, and synthesis of proteins. Plays a role in the pigmentation of skin, hair, and eyes
Copper sources
Liver, shellfish (especially oysters), lobster, nuts (cashews, Brazil nuts, hazelnuts, walnuts, peanuts, almonds, pecans, pistachios), seeds (sunflower, pumpkin), fortified breakfast cereals, great northern beans
Chromium functions
Aids in glucose metabolism and may help regulate blood sugar and insulin levels in people with diabetes
Chromium sources
Mushrooms (white), raw oysters, wine, apples, Brewer’s yeast, beer, pork, chicken
Iodine functions
Part of the thyroid hormone, Helps regulate growth, development, and energy metabolism
Iodine sources
Iodized salt, saltwater fish and seafood
Iron functions
Necessary for red blood cell formation and function. Constituent of myoglobin and component of enzyme systems.
Iron sources
Liver, beef, lamb, pork, veal, poultry, clams, oysters, fortified breakfast cereals, enriched bread products, brewer’s yeast, nuts (pine nuts, cashews, almonds), beans (kidney, green, garbanzo)
Selenium functions
Essential component of a key antioxidant enzyme. Necessary for normal growth and development and for use of iodine in thyroid function
Selenium sources
Tenderloin of beef, pollack, trout, tuna, oysters, mackerel, flounder, liver, sunflower seeds, wheat bran, wheat germ, some pork, fortified breakfast cereals, perch, crab, clams, cod, haddock, whole wheat breads
Zinc functions
Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and would healing
Zinc sources
Oysters, beef, veal, lamb, pork, chicken, lima beans, black-eyed peas, white beans
Fluid & Electrolytes
Water, sodium, potassium, magnesium & chloride
Water percentages in body composition
Muscle is approximately 75% water. Fat is about 20% water
Voluntary dehydration
Athletes tend to replace only about 2/3rds of water lost during exercise. Fluid replacement must be systematically measured
Fluid balance
Normal fluid balance is regulated by changes in thirst sensations and loss through the kidneys
Risks of dehydration
(1) increased body temperature, (2) heat exhaustion, (3) heatstroke, and (4) death
Consuming adequate fluids before, during, and after training and competition is essential to optimal resistance training and aerobic endurance exercise
Monitoring hydration status
Record athletes’ body weights immediately before and after a workout (remove sweaty clothes prior to weighing). Each pound lost during practice represents 1 pint of fluid loss. This must be replaced before the next training session.
Vitamin A Supplements needed for assimilation
Choline, essential fatty acids, zinc. vitamins C, D, and E
Vitamin B Complex Supplements needed for assimilation
Calcium, vitamins, C and E
Thiamine (B1) Supplements needed for assimilation
Manganese, vitamin B complex, vitamins C and E
Riboflavin (B2) Supplements needed for assimilation
Vitamin B complex, vitamin C
Niacin (B3) Supplements needed for assimilation
Vitamin B complex, vitamin C
Pantothenic acid (B5) Supplements needed for assimilation
Vitamin Ba complex, vitamins A, C, and E
Pyridoxine (B6) Supplements needed for assimilation
Potassium, vitamin B complex, vitamin C
Biotin Supplements needed for assimilation
Folic acid, vitamin B complex, pantothenic acid (B5), vitamin B12, vitamin C.
Choline Supplements needed for assimilation
Vitamin B complex, vitamin B12, folic acid, inositol
Inositol Supplements needed for assimilation
Vitamin B complex, vitamin C
Para-aminobenzoic acid (PABA) Supplements needed for assimilation
Vitamin B complex, folic acid, vitamin C.
Vitamin C Supplements needed for assimilation
Bioflavonoids, calcium, magnesium
Vitamin D Supplements needed for assimilation
Calcium, choline, essential fatty acids, phosphorus, vitamins A and C
Vitamin E Supplements needed for assimilation
Essential fatty acids, manganese, selenium, vitamin A, thiamine, inositol, vitamin C
Essential fatty acids Supplements needed for assimilation
Vitamins A, C, D, and E
Calcium Supplements needed for assimilation
Boron, essential fatty acids, lysine, magnesium, manganese, phosphorus, vitamins A, C, D, and E
Copper Supplements needed for assimilation
Cobalt, folic acid, iron, zinc.
Iodine Supplements needed for assimilation
Iron, manganese, phosphorus.
Magnesium Supplements needed for assimilation
Calcium, phosphorus, potassium, pyridoxine (b6), vitamins C and D
Manganese Supplements needed for assimilation
Calcium, iron, vitamin B complex, vitamin E
Phosphorus Supplements needed for assimilation
Calcium, iron, manganese, sodium, pyridoxine (B6)
Silicon Supplements needed for assimilation
Iron, phosphorus.
Sodium Supplements needed for assimilation
Calcium, potassium, sulfur, vitamin D
Sulfur Supplements needed for assimilation
Potassium, thiamine (B1), pantothenic acid (B5), biotin
Zinc Supplements needed for assimilation
Calcium, copper, phosphorus, pyridoxine (B6)
Phytochemicals Definition
Biologically active substances in plants that are responsible for giving them color, flavor, and natural disease resistance.
