Nutrition and Diet Flashcards
What does blood glucose show you?
amount of glucose you have in your blood
What happens to your blood glucose levels when you eat?
responds to carbohydrate intake
high carb meal increases your blood sugar levels
body breaks down carbohydrates into glucose dissolved into blood stream
What is glucose used for?
energy
storage in the liver
coverts to fat for storage
Why do blood glucose levels differ even if the amount of carbohydrate in meals is the same?
type of carb- high glycaemic or low glycaemic
those that are high are absorbed into the blood stream quicker
What are some of the examples of high and low glyceamic that cause increase or decrease in glucose levels foods?
high-
chips biscuits cake potatoes jasmine rice
low-
basmati rice, veg, pasta , bread, oats
What is Hba1c?
glycated haemoglobin
What are the overweight and obese statistics in adults amongst men and women in the UK?
7/10- men obese or overweight
6/10- women
What are the obesity rates in the UK?
1/4- obese men
1/4- women
BMI over 30
How is BMI measured?
weight in kg/ height in m squared
What is the classification of normal weight?
18.5-24.9
What is the classification of overweight?
25-29.9
What is the classification of obese?
over 30
What should people aim for their BMI to be?
18.5-24.9
What is the trend for overweight and obese people?
increased risk of comorbidities- overweight
mod to severe risk of co morbidities- obese
What are some of the health risks for someone who is obese?
abnormal plasma lipid and lipoprotein levels
impaired cardiac function
insulin resistance and type 2 diabetes
gallbladder disease
problems receiving anaesthetics in surgery
hypertension, BP, stroke, deep vein thrombosis
discrimination
OA
sleep apnea, mechanical ventilation constraints
irregular period
cancer
renal kidney disease
What is the direct cause of obesity?
individuals having excess of energy intake over energy expenditure
What are the 4 hormones that play a role in weight?
leptin- reduce apetite
ghrelin acylated- increase apetite before feeding
peptide YY3-36/ PYY- reduced apetite, feel full
neuropeptide Y- increase apetite and storage of energy as fat, obese
How much should you exercise to prevent obesity?
45-60 mins per day
For those who were obese and lost weight, how much do they need to exercise to avoid putting on weight again?
60-90mins a day
What are the guidelines for physical activity?
150mins a week of moderate
75 vigorous
mixture
How long will it take to lose 400kcal for a fit person compared to overweight person?
overweight person will lose calories quicker as they have to carry the extra weight as resistance when doing an activity
What are the benefits of adding exercise to dietary restriction for weight loss?
increase energy deficit
facilitates fat oxidation- use fat for energy
loss of body fat by conserving fat free mass
drop in resting metabolic rate
less reliance on calorie deficit when adding exercise
health benefits
moderate suppression of apetite
Why is diet with exercise considered the best option for WEIGHT LOSS compared to just diet or exercise?
diet only- will have decrease in body mass and fat mass but also fat free mass which is what we dont want
exercise only- decreases fat mass, increases fat free mass but also increases body mass which is what we dont want
diet and exercise- decrease fat mass, body mass but increase in fat free mass
What exercise can increase fat free mass or preserve it?
resistance training
Why does resistance training with a weight loss programme increase fat free mass and reduce body fat?
fat free mass more metabolically active than fat
lose more body fat
increase in muscle means increase in resting metabolic rate
increase in energy used from fat stores/ fat oxidation
What impact does exercise (aerobic and resistance) have on apetite?
reduced ghrelin at the time of exercise
increase in PYY during exercise particularly for aerobic
during exercise your apatite decreases
How much water should we have a day?
6-8 cups
How much protein should we have and how is it calculated?
15%
0.75 x bodyweight kg per day in adults
How much carbohydrates should we have a day in total?
50%
How much carbs of which are free sugars should a person intake?
5%
How much total fat should someone intake?
35%
How much saturated should someone intake?
11%
How do you find out how much calories someone should have?
use powerpoint slide
How many essential nutrients are there?
40
What are some of the examples of essential nutrients?
water protein- 9 essential amino acids fatty acids a,c,d,e,k 8 substances that make up b group of vitamins 15 minerals
What is the difference between macro and micro nutrients?
macro- need large amounts, source of energy
micro- not a source of energy, small amount
What are the examples of macronutrients?
carbs
fats
protein
What are the examples of micronutrients?
vitamins
minerals
What are micro and macronutrients?
needed from diet as body cant make it
they are essential nutrients
Why do we need food?
synthesise new tissue- generate and replace preserve lean body mass optimal skeletal structure- dense repair existing cells maximise o2 transport maintain electrolyte balance regulate metabolic processes
What is meant by glyceamic index?
how quickly food causes the blood sugar levels to increase
What is the relationship between fluoride and tooth decay?
those who brush with fluride have reduced dental diseases
Where can you source folic acid from?
cereal
brocolli
What is folic acid recommended for?
women trying to fall pregnant
What did clinical trials show from the use of folic acid?
those women that had disease and folic acid had reduced numbers of babies that were affected
What is the relationship between vitamin A and cancer?
those who have increased intake in vitamin A have decreased risk of cancer
What food has the most salt intake?
ham cheese sandwiches bacon pizza
What is the relationship between salt intake and blood pressure?
increased intake in salt results in increased blood pressure
mod- strong relationship
What does the r squared value represent?
how much one variable affects the other
What factors affect the relationship between salt intake and blood pressure?
genetic variation
activity
obesity
alcohol
What does it mean when foods are highly glyceamic?
when consumed
carb broken down quicker and easier
glucose in blood stream quicker
Why are people with diabetes prescribed a low glyceamic diet?
its shown to reduce the amount of glucose in your blood stream is reduced therefore its good for diabetics
