Nutrition Flashcards
Name the micronutrients
Vitamins and minerals
What percentage of total calories should come from fats?
<35%
11% saturated
13% monounsaturated
6.5% polyunsaturated
Essential fatty acids are precursors for which molecules?
Prostaglandins
Which foods are rich in Omega-3s?
Fish oil - need 1-1.5g per day
Which foods are rich in Omega-6s? (Linoleic acid)
Seeds, nuts, DGV, corn oil, soya beans
How many essential amino acids are there?
8 Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine
What % of to all calories should come from protein?
10-15%
What mass of protein should you have per kg of body mass if you are:
a) sedentary
b) endurance training
c) strength training
a) 0.8g
b) 1.2-1.4g
c) 1.4-1.8g
How quickly are glycogen stores depleted if you are doing moderately hard endurance training?
60-90mins
What is gluconeogenesis?
Protein converts to glucose
What is ketosis?
When the body doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones (acidic).
Ketoacidosis- tiredness, headache, thirst, urination
Late stage Ketoacidosis- nausea, increase BR, fruity breath, fever, unconsciousness
Which substance is toxic to brain cells?
Ammonia
What is fibre?
Indigestible carbs
Name the two types of digestible carbs
Simple
Complex
How much % of calories should be carbs?
50%
40-70% range
How much fibre should we consume each day (in grams)?
18g
What is the glycaemic index?
Response to 50g of carbs from a food
<55 low
56-69 med
70+ high
What is the glycaemic load?
Available carbs in one serving
GL = (GI x amount of carb)/100
10= low
11-19=med
20+=high
Name the two types of fibre and give examples of foods.
Soluble - oats, beans, fruit/veg
Insoluble - bran
What are the advantages of soluble and insoluble fibre?
Soluble - lower blood cholesterol, partially digested by bacteria
Insoluble- holds water in digestive tract, prevents constipation, haemorrhoids and diverticulosis, colon cancer
State a disadvantage of eating too much fibre
Can bind to Zn/Ca and prevent absorption
Which vitamins are fat soluble?
A,D,E,K
What are the alternative names for each of the vitamins?
A- retinol/carotenoids B1 - thiamine B2- riboflavin C- ascorbic acid D- cholecalciferol E- tocopherols/tocotrienols K-phylloquinone
Also: niacin and folate
Give examples of foods that are rich in each of the vitamins.
A - diary, DGV, orange F/V, fish oils, liver
C- F/V, dairy, liver
D - fish oil, dairy
E - dairy, DGV, nuts
K - DGV, fish, liver, fruit (produced by bacteria)
B1 - wholegrain, meat, flour, cereals
B2 - milk, eggs, GV
Niacin- meat
B6 - beef, fish, poultry, eggs, wholegrain
B12- milk, meat, eggs
Folate - liver, yeast, GLV
What are each of the vitamins useful for?
A - growth/repair, membranes, vision, antioxidant
C- connective tissue, absorption Fe, antioxidant
D - bones/teeth, absorption Ca
E - antioxidant, protects fat-soluble vits & RBC
K - blood clotting
B1 - nervous system, heart
B2- energy, Fe metabolism, membranes
Niacin- energy, nervous system, membranes
B6 - maintain homocysteine levels
B12-nervous system, cell division, blood cells
Folate- nervous system, cell division, blood cells, neural tube development
Give examples of deficiency diseases.
A- vision/growth C- scurvy D- rickets/osteomalacia E- aging/wrinkles K- haemorrhages B1- Beri-beri (nervous system) B2- dry skin mouth/nose B6- risk CVD B12- anaemia Folate- neural tube defects, anaemia
Which vitamins are enzyme co-factors?
B and C
Name the macro minerals
Sodium
Potassium
Calcium
Give functions of various minerals
Fe - haemoglobin ferrous(haem), ferric (non-haem)
Zn - enzymes, growth, nervous system, blood clotting, wound healing, thyroid function, sperm maturation
Na - regulates water in blood
Ca - muscle contraction, hormones, nervous system, bones
K - water/electrolyte balance
Se - antioxidant
How much salt is recommended per day?
3g
Government guidelines say 6g target
Name some phytochemicals.
Why are they useful?
Carotenoids
Flavonoids
Isoflavenoids
Lower cholesterol
Increase immunity
Increase gut bacteria
Fight cancer
What can cause hyponatremia? What is the result?
Too much water drunk
Too little Na, headache, confusion, spasms, weakness/nausea, cerebral oedema
What are the consequences of dehydration?
2% dehydration 3% - reduced blood flow, kidney function affected, dry mouth, headache, reduced performance 4% - hard muscular work <20-30% 5% - heat exhaustion 7% - hallucinate 10% - heat stroke/death
What is malodextrin?
Glucose polymers 4-24 long
How much glucose is in an isotonic drink?
4-8g/100ml
Which types of drinks are ergogenic aids?
Caffeine
How many calories does alcohol contain per g?
7kCal/g
How many units of alcohol are advisable?
21 males
14 females
Per week
How much is a unit of alcohol?
1/2 pint 3.5%
25ml 40%
125ml 9%
How long is the stomach?
How much volume does it hold?
15-30cm
50ml up to 4l
How many layers of smooth muscle in stomach?
3
Which hormone controls acid secretion by the stomach?
Gastric
How long does the stomach churn food for?
5 hrs
Name the parts that make up the 25ft of the small intestine.
Duodenum
Jejunum
Ilium
What do these stand for?
DRV RDI RDA EAR GDA
BMR
PAF/L
Dietary reference values Recommended daily intake Recommended daily amount Estimated average requirement Guideline daily amounts
Basal metabolic rate
Physical activity factor/level
How much saturated fat (in grams) is recommended for males and females?
30g males
20g females
How much mass of fibre is recommended for 2-5yr olds?
15g per day
How much protein % should be in a weight-loss diet?
20%
What are the portion sizes?
Adult -80g
Children - palm hand
Small fruit - 2 or more
Medium fruit - 1 piece
Dried fruit - 30g
What does the Schofield calculation calculate?
Calories per day taking into account gender and activity levels
How do we calculate BMI?
Kg/(m x m)
Which ranges of BMI are underweight, normal, underweight and obese?
What % of the UK population are within these categories (2009)?
Normal 18.5-24.9
Overweight 25.0-29.9
Obese 30.0+
24% obese
38% overweight
How much fruit juice should we drink?
<150ml
What waist circumference would be considered high or very high risk for females/males?
High
Females 90-109cm
Males 100-120cm
Very high
Females >110cm
Males >120cm
What is NIDDM?
Non-insulin dependent diabetes mellitus
What do plasma lipoproteins do?
Transport triglycerides and cholesterol
HDLs - made in liver get free cholesterol from blood and excrete in bile
LDLs - damage blood vessels
What cholesterol levels do the BHF recommend that people aim for?
Total <5mmol/l
LDL <3mmol/l
HDL >1mmol/l
TG <1.7mmol/l
Risk ratio is 1:6, normally 1:3 and exercise can reduce to 1:1
What % of coronary arteries blocked results in death?
5%
How many fat cells are there?
30-50 billion (each)
What is fat cell hyperplasia?
The laying down of more fat cells
Year 1-2
Puberty
Full fat cells
What is hyperplastic adiposity?
Development of fat cells through hyperplasia may have 70-100 billion cells - permanent obesity
What does leptin do?
What does ghrelin do?
Leptin - speeds metabolism, suppresses appetite
Ghrelin - stimulates hunger (in stomach)
What exercise does the ACSM recommend for weight loss?
150-250mins moderate exercise per week
Should lose 8-12kg in 12 weeks
What activity levels are recommended by the start active, stay active report?
<5s - 180mins per day (when walking)
5-18yrs - 60-several hours per day of moderate-vigorous
3 days per week of muscle/bones strengthening
19-64yrs and 65+ - 150 mins per week of moderate-vigorous
2 days per week of muscle/bones strengthening
What do eicosanoids do?
Dilate blood vessels, increase flow
What effects can amphetamines have?
Fat burning Arrhythmia Increase BP Depression Nervousness Insomnia Heart attack/stroke
Which mineral is found in appetite suppressing gum?
Chromium
What % of athletes have disordered eating?
62%
What does training do to the percentage of fat burned?
Usually 50:50 carbs:fat but is increase proportion from fat with training.
How long do glycogen stores last?
Liver 60-100g 240-400kCal
Muscle 200-400g 800-1600kCal
Moderate to hard exercise is 60-90mins
Day to day lasts 4-5hrs
Cannot be transferred from different muscle cells
When should you refuel/fuel?
If 90mins+ training
20g carb/30 mins
Refuel <2hrs post exercise - 15mins optimal
2hrs before light meal
4hrs before large meal
1g carb/kg body weight
Carb loading - week before 7-12g/ kg body wt
How much lean muscle can be gained per month?
0.5-1.0kg per month
What effect do hormones have on energy stores?
Adrenaline/noradrenaline
Cortisol
Release energy
Increase cardiac output
Suppress insulin activity
What does glycogen synthetase do?
Enzyme levels stay high for a few hrs post exercise to synthesise glycogen
What is the rate of glycogen replenishment?
5-7% per hour (17-20hrs)
What % of muscle is protein?
22%
How much water should be consumed prior to exercise?
500ml 2hr before and the 100-150ml every 15mins
Give examples of some religious dietary practices.
Islam - only Halal meat, no pork , Ramadan fast sunset-sunrise
Hindu & Buddhist - veg/vegan
What must be included on food labels in EU?
2011 rules introduced
2016 became mandatory
Country Font size Allergens Caffeine % water Veg oil type
kCals in alcoholic drinks
GM 2004 - unless just produced using GM tech
Trans fat % only if advertised as low TF
What must be labelled as organic?
If DEFRA approved and has >95% organic ingredients.
Otherwise just listed in ingredients.
What is EFSA?
European food safety authority
What are low-, medium- and high- fat foods?
Low fat <30% fat
Medium 30-40%
High 45%
What should be included in a food diary?
Time Food Amount Activity Recommendations
Describe the stages of change model
Precontemplation - no awareness Contemplation - aware of problem Preparation- make a change <3 months Actions - strategies in place Maintenance - 6-12 months Termination - not in old habits Relapse - old habits
What can trans fats appear on labels as?
Hydrogenated vegetable oils
Which chemical are all steroid hormones derived from?
Cholesterol
How many glasses of water are recommended to be drunk daily?
6-8 glasses
