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Pt Training > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Thermic effect of food (TEF): is

A

energy expenditure above resting measures due to the cost of digestion, absorption, and storage of food following consumption

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2
Q

Estimated Average Requirement (EAR):

A

intake level estimated to meet the requirement of half the healthy individuals in a particular group; is used to develop a recommended daily allowance

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3
Q

Recommended Daily Allowance (RDA):

A

intake level sufficient to meet the requirement of 97-98% of healthy individuals in a particular group

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4
Q

Adequate Intake (AI)

A

recommended average daily intake level within a group of people

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5
Q

Tolerable Upper Intake Level (UL)

A

the highest intake level for a nutrient that is likely to pose no risk of adverse health effects to nearly all individuals in the general population

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6
Q

Coefficient of digestibility (COD)

A

proportion of food digested compared to what is (actually) used by the body

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7
Q

Monosaccharides

A

simple sugars: glucose, fructose, galactose

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8
Q

Disaccharides

A

sugar formed when two monosaccharides bond: sucrose, lactose, maltose

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9
Q

What is the RDA for fiber

A

20-35g

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10
Q

What is the RDA for carbohydrates?

A

55-60%

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11
Q

Glycemic index

A

measure of the blood glucose-raising potential of CHO content in a food; a value of 100 represents the standard or the equivalent of pure glucose

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12
Q

Glycemic response

A

the impact a food or meal has on blood glucose following consumption

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13
Q

Protein Sparing

A

processes to protect proteins by preventing conversion into energy for fuel

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14
Q

Monounsaturated fat

A

healthy and does not increase the risk for heart disease

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15
Q

Poly-unsaturated fat

A

healthy and provides important physiological benefits; includes the essential omega-3 and omega-6 fatty acids

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16
Q

Saturated fat

A

serves important physiological roles, unhealthy when consumed above 10% of calories as it can increase the risk for heart disease

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17
Q

Saturated fat RDA

A

Less than 10%

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18
Q

Trans fat

A

unhealthy manufactured form used to improve the flavor or consistency of natural fats in a product (e.g., pastries); known to significantly increase the risk for heart disease so the goal is <1% of total calories; should be avoided

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19
Q

Trans fat RDA

A

Less than 1%

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20
Q

How much percent of cholesterol does the body produce naturally?

A

About 70%

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21
Q

Cholesterol rich foods include

A

eggs, red meat, shellfish, fast-food products

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22
Q

Total fat RDA

A

30%

23
Q

Protein RDA

A

10-15%

24
Q

What is the RDA for saturated fat

A

Less than 10%

25
Q

Carbohydrates need for sedentary individuals

A

45-50%

3-4g per kilogram of body weight

26
Q

Carbohydrates need for physically active individuals

A

50-55%

4-5 g per kg of body weight

27
Q

Carbohydrates need for individual who partake in intense physical activity

A

55-60%

5-6g per kg of body weight

28
Q

Carbohydrates need for individual who partake in vigorous exercise

Competitive athlete

A

60-65%
6-8g per kilogram of body weight

60-65%
7-10g per kilogram of body weight

29
Q

Glycemic load

A

simultaneously describes the blood glucose-raising potential as well as total quantity of CHO in a food; formula = (glycemic index x grams of CHO) ÷ 100

30
Q

How much fat should be eaten from monounsaturated sources

A

Greater than 50%

31
Q

How much fat should come from polyunsaturated sources

A

About 30%

32
Q

What vitamins serve as antioxidants

A

Vitamins C A E

33
Q

What vitamins are at highest risk for defiency

A

Vitamins D and B6

34
Q

What minerals are at the highest of defiency

A

Iron and Calcium

35
Q

Heme iron: found in ________ and can be absorbed at a rate of up to _________

Non-heme iron: found in __________ foods and can be absorbed at a rate of absorption rate can be tripled when combined with a source of vitamin C (e.g., spinach and tomato salad)

A

meats, up to 35%

plant-based, 2-10%

36
Q

Electrolytes: electrically-charged mineral ions that regulate fluid balance in cells and tissues

List 3 examples

A

sodium, calcium, potassium, chlorine, phosphate, magnesium

37
Q

RDA for iron = _________ for adult females; _______ for adult males

A

18 mg, 8 mg

38
Q

What is the RDA for calcium during adulthood

A

1,000-1,500 mg/day

39
Q

What are the main sources of water loss

A

Lungs 13%
Kidney 50%
Skin 32%
Feces 5%

40
Q

Recommended intake to meet most people’s requirements = _______ for women; ________ for men

A

2.7 L/day, 3.7 L/day

41
Q

Dehydration: occurs when the body loses more fluid than taken in; can reduce performance and cause various adverse symptoms (classified as any loss of body water ≥ ______)

A

1.0%

42
Q

With body water loss ≥2% performance begins to decline; at 4% work capacity declines by __________

A

20-30%

43
Q

For each pound of weight lost during exercise = consume ___________ of water to rehydrate

A

450 ml (15 oz)

44
Q

Daily Values (DV)

A

nutrition label guide to the relative amount of nutrients in a serving of food based on a 2,000-kcal diet for a healthy adult

45
Q

Low calorie

A

Less than 40 kcal per serving

46
Q

Low fat

A

Less than 3g per serving

47
Q

Low sodium

A

Less than 140mg per serving

48
Q

Low cholesterol

A

Less than 20mg per serving

49
Q

High in

A

20% or more of daily value

50
Q

High fiber

A

5g or more per serving

51
Q

Sodium free

A

Less than 5g per serving

52
Q

Very low sodium

A

Less than 35g per serving

53
Q

Ergogenic aid

A

product purported to offer a mental or physical edge in performance; referred to as performance enhancers

54
Q

What water soluble vitamin can potentially triple dietary iron absorption rate when combine in a meal

A

Vitamin C

Pt Training (9 decks)

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