Nutrition, Diet, and Lifestyle (Ramey) Flashcards
what is health?
vector that allows us to work, take care of our families, and enjoy life
recommended exercise for adults?
minimum of 30 minutes of moderate-intensity aerobic activity 5 days per week
minimum of 20 minutes of vigorous-intensity aerobic activity 3 days per week
(or a combination of moderate and vigorous 3-5 days per week)
also, 2-3 days per week of resistance training
- major muscle groups (8-12 repetitions to fatigue) - allow 48-72 hours for recovery
also, flexibility exercises 2-3 days per week
60% adults and 80% of children don’t get this
health benefits of physical activity?
burn fat
build additional blood supply to muscles (heart)
increase cellular energy production
improve inflammatory markers
also - heart attack, stroke, HBP, high cholesterol, diabetes, osteoporosis, anxiety, depression, death
not exercising is equivalent to what?
smokin a pack a day!
what is a MET?
metabolic rate standard
1 MET is when you are sedentary
goal of physical activity (moderate) is 3-5.9 METS
- this is equivalent to walking 1.5-2 miles in 30 minutes - or 10,000 steps per day
need bouts to be at least 10 minutes
rate to increase physical activity?
10% per week until 30 minute goal is achieved
examples of moderate activity?
cycling, swimming, conditioning exercises, racquet sports, canoeing, yoga and tai chi, golf (carry clubs and walking)
current recommendation for fruits and veggies?
9 servings of fruits and vegetables per day - adults
5 servings of fruits and vegetables per day - children
**they are very high in antioxidants, improve immune function, and reduce DNA damage (aging)
**Dr. Ramey and his wife noticed that people who ate fruits and vegetables had better health
what is a serving size for fruits/veggies?
1/2 cup for adults
size of palm for children
some other ways to improve health nutritionally?
reduce sugar intake
reduce saturated fats
avoid trans fat (body can’t metabolize)
reduce corn sunflower, cottonseed, and safflower oil (inflammation)
how many alcoholic drinks per day?
no more than 2 drinks/day for men and 1 drink/day for women
can be cardioprotective in men (antioxidant)
how much Vitamin D per day?
1000-5000 IU/day
lower in winter
how much carbs should you eat?
athletes recommendation
6-10g per kg of body weight per day
highly individualized
how much protein should someone eat?
- 2-1.7g per kg of body weight
- generally met in the diet (no need for AA supplements)
how much fats should someone eat?
20-35% of total daily caloric intake
how much water per day?
adult 10-12 8 oz glasses per day
children 4-6 8ox glasses per day
health benefits of water?
helps with headache, fat deposition, toxin accumulation, heat stroke and exhaustion, nausea and constipation
why is sleep important?
essential for repair and rejuvenation
chronic sleep predisposes for death
sleep loss elevates cortisol, pro-inflammatory cytokines, and my contribute to cancer, heart disease, rheumatoid arthritis, osteoporosis, alzheimers
how much sleep should people get?
adult 7-8 hours per night
children 10-12 hours per night
what does magnesium do?
can help with sleep
males 420mg
females 320mg
magnesium citrate can be used to help with sleep
probiotic importance?
2 servings per day
assist in nutrient absorption, barrier against infection, role in food allergies
what are ergogenic aids?
athletes will do anything to win
-over 46% of athletes use 1 or more supplements to attempt to improve performance
what ergogenics don’t work?
protein supplements, Vit C, chromium, or DHEA
what ergogenics do work?
coffee - in endurance activities
3-15 mg/kg of body weight
creatine - for short duration and high intensity activity
-anaerobic training
ephedrine - may cause thermogenesis and sudden death heat stroke
androstenedione - banned precursor to testosterone
anabolic steroids - banned substance for protein synthesis and muscle growth
growth hormone - banned
erythropoietin - banned
