Nutrition Flashcards
Nutrient reference values
OUtline the levels of intake of essential nutrients adequate to meet the nutritional requirements
RDIs
recommended daily intake: the average intake level that is sufficient enough to meet the nutrient requirment for nealry all healthy indivduals
estimated avergae requirement
It is the intake level for a nutrient at which the needs of 50 percent of the population will be
UL
tolerable upper level intake: the highest average daily nutrient intake level likely to pose no adverse health effects to almost all individuals in the general population
EER
estimated energy requirement: The average dietary energy intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height and level of physical activity, consistent with good health
AMDR
acceptable macronucrient distribution range: an estimate of the range of intake for each macronutrient that would allow maximal health outcomes and intake of other nutrients:
CHO 45-65%
Fat 20-30%
Protein 15-25%
Guidelines ADG
- to achieve a healthy weight, be physically active and chose nutritious foods that meet your energy requirements
- enjoy a vide variety of nutritioys foods from the 5 groups every day
- limit intake of foods that contain high sugar, salt and saturated fats (less than 2300mg of sodium per day and 2 drinks per night with 2 alcohol free days)
- encourage, support and promote breastfeeding
- care and prepare food properly
Standard serves of veg
75g: 1/2 cup of cooked orange or green veg, 1/2 cup of lentils, 1 cup leafy greens,
Baby and mum deficiencies
Babies deficient in folate can get spina bifiida, encephalocele,
Mums deficient in iron becasue they have increased blood volume therefore they need extra iron to tranpsort o2
Food safety in pregnancy
AVoid listeria risk foods
alcohol
FIsh high in mercurty: can affect the neurologicla and intellectual development
Baby food requirements
Breast feeding: up until 6 months
baby start eating food at 6 months and family food at 12 months
avoid honey and full fat cows milk before 1- infant botulism
Nutrition for schoolage kids
need vitamin D, calcium, iron and energy
Nutrition for older adults
muscle mass and bone loss, sensory chnages, decreased gut motility , loss of teeth
protein for muscle maintence, fluids, b12 for nerves DNA and cells, calcium and vitamin D
BMI ranges
<18.5 underweight 18.5- 24.9: normal 25- 2.9. overweight 30-34.9: obesity level 1 35-39.9: obesity level 2 40 >: obesity grade 3
Calculate BMI:
weight )kg)/ Height (m2)
Waist cirumfernce ranges
> 94cm males
>80cm females
Waist to hip ratio rages
> 1.0 men
>0.8 women
5-10% weightloss impacts
increased HDL, decrease LDL adn triglycerides, decreased BP 5mmHg, decreased Hb1AC marker, reduced inflammatory markers
Olistat
inhibits pancreatic lipase activity in there results in fat malapsotion: excrete it out: gassy, frequent bowel movements, smell, malapsotopn of fat soluble nutrients
Phenetermine
Enhanced release of noradrenaline: reduces food intake and increases engery expenditure: increased BP and insomnia
Lorcaserin
Interacts with serotonin receptors to increase sense of satienty: headaches, dizziness, fatigue, consitpation
gastric bypass and gastric banding
joins the small intestine to the top of the stomach: food cannot pool anywhere so less room for food
Gastric banding: band that reduces stomach opening:more water in band less food taht can go on
Diabetes:
state of hyperglycaemia becasue the pancreas pancreas doesn’t produce enough insulin or the body doesn’t respond to insulin. Insulin helps moves glucose into the organs.
ssx:
excessive urine production: body trying to remove glucose
thirsty: due to urine
tired: less glucose at a cellular level therefore fatigued
weightloss
Normal cholesterol ranges
Total: <4.5
LDL: <2.5
HDL: >1
Triglycerides: <2
Risk factors for raised cholesterol
OCP. cushings disease, hypothyroidism, high sat fat intale,
Risk factors for raised triglucerides
obesity, excess calories, hypothyroidsm, OCP, pancreatisis
GI
measure of how much carbohydrate foods affect your blood sugar levels
Low GI: below 55
Intermediate 55-70
high GI > 70
Protein and bone health and ranges
improves bone mass denisity: collagen is protein increased ca abosprtion
- 8g/kg sedentaary
- 4g/kg if not sedentary
- 7g/kh of ativr
Signs of vitamin D deficinecy
unexplained bone pain > 3monghts
muscular weakness
rickets: develops from birth, bones fail to harden properly
osteomalacia (softening of bones)
Nutrition for RA
fish oils: reduced joint pain, needs to be taken for at least 3 months.
Osteoarthritis nutrition
Manage weight via the AHEG
Glucosamine: found naturally in the body, good for ligaments, tendons cartilage
Chondroitin:
Measuring energy requiremetns
Indirect caliormetruy: measuring o2 consumption and C02 production
Prediction formulas:
Dehydration
2% loss of body water = 25% decrease in performance
increased body temp and HR
increased perceived exertion
reduced mental function
Fluid replacemetn
125-150% of fluid needs to be replaced in 2-4 hours post activity
Measuring hydration
Urine sample (influenced by supplements and medication) Urine specific gravity: measures denisty of urine compared to water
CHO during event
60 minutes: 30 g per hour
1-2: 30-60 g per hour
>2.5: 60-90 g per hour
AIS ranking of supplements
a: athlete can take at own discretion
B: research behind it: need to access via someone else
D: prohbited
