Nutrition Flashcards
Thermic effect of food (TEF): is
energy expenditure above resting measures due to the cost of digestion, absorption, and storage of food following consumption
Estimated Average Requirement (EAR):
intake level estimated to meet the requirement of half the healthy individuals in a particular group; is used to develop a recommended daily allowance
Recommended Daily Allowance (RDA):
intake level sufficient to meet the requirement of 97-98% of healthy individuals in a particular group
Adequate Intake (AI)
recommended average daily intake level within a group of people
Tolerable Upper Intake Level (UL)
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
Coefficient of digestibility (COD)
proportion of food digested compared to what is (actually) used by the body
Monosaccharides
simple sugars: glucose, fructose, galactose
Disaccharides
sugar formed when two monosaccharides bond: sucrose, lactose, maltose
What is the RDA for fiber
20-35g
What is the RDA for carbohydrates?
55-60%
Glycemic index
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
Glycemic response
the impact a food or meal has on blood glucose following consumption
Protein Sparing
processes to protect proteins by preventing conversion into energy for fuel
Monounsaturated fat
healthy and does not increase the risk for heart disease
Poly-unsaturated fat
healthy and provides important physiological benefits; includes the essential omega-3 and omega-6 fatty acids
Saturated fat
serves important physiological roles, unhealthy when consumed above 10% of calories as it can increase the risk for heart disease
Saturated fat RDA
Less than 10%
Trans fat
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
Trans fat RDA
Less than 1%
How much percent of cholesterol does the body produce naturally?
About 70%
Cholesterol rich foods include
eggs, red meat, shellfish, fast-food products
Total fat RDA
30%
Protein RDA
10-15%
What is the RDA for saturated fat
Less than 10%
Carbohydrates need for sedentary individuals
45-50%
3-4g per kilogram of body weight
Carbohydrates need for physically active individuals
50-55%
4-5 g per kg of body weight
Carbohydrates need for individual who partake in intense physical activity
55-60%
5-6g per kg of body weight
Carbohydrates need for individual who partake in vigorous exercise
Competitive athlete
60-65%
6-8g per kilogram of body weight
60-65%
7-10g per kilogram of body weight
Glycemic load
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
How much fat should be eaten from monounsaturated sources
Greater than 50%
How much fat should come from polyunsaturated sources
About 30%
What vitamins serve as antioxidants
Vitamins C A E
What vitamins are at highest risk for defiency
Vitamins D and B6
What minerals are at the highest of defiency
Iron and Calcium
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)
meats, up to 35%
plant-based, 2-10%
Electrolytes: electrically-charged mineral ions that regulate fluid balance in cells and tissues
List 3 examples
sodium, calcium, potassium, chlorine, phosphate, magnesium
RDA for iron = _________ for adult females; _______ for adult males
18 mg, 8 mg
What is the RDA for calcium during adulthood
1,000-1,500 mg/day
What are the main sources of water loss
Lungs 13%
Kidney 50%
Skin 32%
Feces 5%
Recommended intake to meet most people’s requirements = _______ for women; ________ for men
2.7 L/day, 3.7 L/day
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 ≥ ______)
1.0%
With body water loss ≥2% performance begins to decline; at 4% work capacity declines by __________
20-30%
For each pound of weight lost during exercise = consume ___________ of water to rehydrate
450 ml (15 oz)
Daily Values (DV)
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
Low calorie
Less than 40 kcal per serving
Low fat
Less than 3g per serving
Low sodium
Less than 140mg per serving
Low cholesterol
Less than 20mg per serving
High in
20% or more of daily value
High fiber
5g or more per serving
Sodium free
Less than 5g per serving
Very low sodium
Less than 35g per serving
Ergogenic aid
product purported to offer a mental or physical edge in performance; referred to as performance enhancers
What water soluble vitamin can potentially triple dietary iron absorption rate when combine in a meal
Vitamin C
