Nutrition Guidelines for Health and Wellness Flashcards
Components of the Standard American Diet (SAD)
- High meat intake (esp. red meat)
- High fat dairy
- Refined sugars
- Processed foods
- Lots of vegetable oil
- Refined grains
Major food groups
- Meat, eggs, nuts
- Grains
- Vegetables
- Dairy
- Fruit
Which food groups do most Americans fall short in meeting recommended levels of intake?
- Vegetables
- Dairy
- Fruits
Groups of nutrients
- Proteins
- Fats
- Carbs
- Vitamins
- Minerals
- Water
Daily Caloric needs 13 year old boys
- Sedentary: 2000
- Moderately Active: 2200
- Active: 2600
Daily Caloric needs 13 year old girls
- Sedentary: 1600
- Moderately Active: 2000
- Active: 2200
Daily Caloric needs adult male
- Sedentary: 2400
- Moderately Active: 2800
- Active: 3200
Daily caloric needs adult female
- Sedentary: 1800
- Moderately Active: 2000
- Active: 2400
Daily caloric needs adult male 41-45
- Sedentary: 2200
- Moderately Active: 2600
- Active: 2800
Daily caloric needs adult female 41-45
- Sedentary: 1800
- Moderately Active: 2000
- Active: 2200
Daily caloric needs adult male 61-65
- Sedentary: 2000
- Moderately Active: 2400
- Active: 2600
Daily caloric needs adult female 61-65
- Sedentary: 1600
- Moderately Active: 1800
- Active: 2000
Food portions according to Harvard’s New Food Pyramid
- Vegetables & Fruits: half the plate
- Whole Grains: 1/4
- Healthy protein: 1/4
Recommended Dietary Allowance (RDA)
Average daily level of intake to meet nutrition requirements of nearly all healthy people
Adequate Intake (AI)
- For when there’s insufficient evidence for RDA
- Assumed to ensure nutritional adequacy
Tolerable Upper Intake Level
Max daily intake unlikely to cause adverse health effects
Acceptable Macronutrient Distribution Range (AMDR)
- Takes total caloric intake into account
- Amount of nutrition needed to reduce risk of chronic disease
Macronutrients
- Protein
- Fats
- Carbs
Benefits of protein
- Bone volume
- Calcium absorption
- Satiety
- Thermal effect
- Growth, repair of body tissues
- Energy
What determines protein quality?
- Amino acid content
- Digestibility
What makes a high quality protein
- Highly digestible
- Contains all essential amino acids (animal-based)
Where are low-quality proteins found?
Plants
Anti-nutritional factor
Cook processes that result in denaturing of proteins and enzymes
Foods high in essential amino acids
- Eggs
- Meat (beef, pork, poultry)
- Soybeans
- Quinoa
RDA for protein in adult men and women
0.80 g/kg bodyweight
AMDR for protein
- Children 1-3: 5-20%
- Children 4-18: 10-30%
- Adults: 10-35%
Main purpose for carbs
Energy
Groups of carbs
- Monosaccharides
- Disaccharides
- Polysaccharides
Monosaccharides
Breaks down quickly, quick energy
Disaccharides
Higher quality, more energy, and longer lasting than monosaccharides
Polysaccharides
- Should be majority of carbs consumed
- More nutrient value
- Complexity leads to longer digestion process
Benefits of carbs in the diet
- Rapid breakdown and availability for energy
- Spares protein as energy source
- Source of fiber
- Control body weight
What does dietary fiber do?
- Improved gastic motility
- Reduces risk of colon cancer
How do carbs help manage body weight?
Complex carbs will last longer, creating more sustainable energy and less demand for food
Adequate Intake of fiber
4 g per 1000 kcal
Recommended daily intake of carbohydrates
- Sedentary adults: 45-65% total cal
- Aerobic training: 8-10 g/kg
- Anaerobic training: 5-6 g/kg
Glycemic index
Ranks carbs on the speed of digestion and absorption
Glycemic load
A measure of the glycemic response bu calculated based on portion size
What do foods with a high glycemic index do?
- High and rapid increase in blood glucose
- Triggers high insulin release
Foods with Low GI
- Complex carbs
- Soy beans
- Hummus
Foods with high GI
- Baked Russet potato
- Sugary foods
- Breads w/ bleached white flour
Benefits of a diet w/ low GL
- Reduces insulin sensitivity in older, obese adults
- Reduces inflammatory markers
How to calculate glycemic load
Multiple glycemic index by g of carbs per serving of food
Benefits of fat in the diet
- Healthy cell membrane
- CNS development
- Healthy hair and skin
- Thyroid and adrenal fx
- Hormone production
- Regulates BP and liver
- Regulates blood clotting
- Transport cholesterol
Main categories of lipids
- Triglycerides
- Sterols
- Phospholipids
What is dietary fat composed of?
Primarily triglycerides
What kind of triglycerides are in dietary fat?
- Saturated
- Unsaturated (mono- and poly-)
Essential fatty acids
- Omega 6
- Omega 3
Omega 6
- Vegetable oils
- Margarine
- Nuts
- Seeds
- Grains
- Conventional meats
Omega 3
- Fish (salmon, tuna, sardines, mackarel)
- Flaxseed and chia seeds
RDA for fats
20-35% total calories
What percentage of total calories should saturated fats be?
<10%
Do dietary guidelines limit unsaturated fat intake?
No
AMDR for fats
- Children 1-3: 30-40%
- Children 4-18: 25-35%
- Adults: 20-35%
Risks of taking supplements
- Interaction w/ prescription medication
- Harm to the liver
- Large doses can cause harm
Functions of vitamins
- Organ and immune functioning
- Metabolism and facilitating energy production
- Supporting muscle contraction and relaxation
- Oxygen transport
- Building and repairing body tissues
- Protection from cellular damage
- Vision
Classes of vitamins
- Fat soluble
- Water soluble
Which class of vitamins can be excreted out, and thus are safe for high amounts of consumption?
Water soluble
Fat soluble vitamins
- A
- D
- E
- K
Vitamin A
Vision and bone health
Vitamin D
Maintain calcium levels
Vitamin E
Antioxidant
Vitamin K
Essential for blood clotting
Water soluble vitamins
- C
- B complex
Vitamin C
Immune system and collagen formation
Vitamin B complex
- Convert food to energy
- Thiamin (B1)
- Bioflavin (B2)
- Niacin (B3)
- Pantothetic acid (B5)
- Pyroxidine (B6)
- Biotin (B7)
- Folic acid (B9)
- Cobalamin (B12)
What happens to an excess of fat soluble vitamins?
Stored in fat tissue in the body
Hypervitaminosis
Adverse affects that occur from abnormally high storage of vitamins in the body
Adverse effects of excess vitamin A
Liver damage
Adverse effects of excess vitamin D
- Heart arrhythmias
- Blood vessel calcification
Adverse effects of excess vitamin E
Anticoagulant
Adverse effects of excess vitamin K
Formation of blood clots
Function of minerals
- Structural components of bone, nails, and teeth
- Regulate fluid balance
- Blood coagulation
- Muscle contraction
- Regulate nerve impulses
- Maintain acid-base balance in blood
- Components of enzymes facilitating metabolic functions
Classes of minerals
- Major
- Trace
Major minerals
- Calcium
- Magnesium
- Phosphorus
- Potassium
- Chloride
- Sodium
Calcium
Bone formation and muscle contraction
Magnesium
Works w/ calcium
Phosphorus
Transports lipiids
Potassium
Maintain steady HR
Chloride
Balances fluid in body
Sodium
- Muscle contraction
- Sending nerve impulses
Trace minerals
- Iron
- Chromium
- Iodine
- Copper
- Manganese
- Flouride
- Selenium
- Molybdenum
- Zinc
Iron
Produce hemoglobin/myoglobin
Chromium
Enhances insulin action
Iodine
Production of thyroid hormone
Copper
Iron metabolism
Manganese
Regulates blood sugar
Flouride
Bone formation
Selenium
Regulate thyroid hormonne
Molybdenum
Produce red blood cells
Zinc
- Immune function
- Nutrient/fluid absorption from intestines
S/S of mineral deficiencies
- Mouth ulcers and cracks in corners of mouth
- Poor night vision and white growths on the eyes
- Brittle hair and nails
- Bleeding gums
- Scaly patches and dandruff
- Hair loss
- Red or white bumps on skin
- Restless leg syndrome
DASH diet
Dietary Approaches to Stop Hypertension
MIND diet
Mediterranean-DASH Intervention for Neurodegenerative Delay
TLC diet
- Therapeutic Lifestyle Changes
- Targets saturated fat intake; promotes foods high in unsaturated fatty acids
Functions of water in athletic events
- Maintaining body temp
- BP
- Circulation of metabolites
How much water should you drink before exercise?
14-22 oz 2 hours before exercise
