Nutrition Test 3 Flashcards
What are the three lipids?
triglycerides, sterols, cholesterol
what is the chemical structure of a saturated fatty acid?
contains no double bonds between carbons. There are no additional hydrogen atoms that are incorporated.
What is the chemical structure of monounsaturated fatty acid?
Has only one double bond between carbons
What is the chemical structure of polyunsaturated fatty acid?
Has two or more double bonds
examples of saturated fats
cheese, dairy, beef, pizza
Examples of monounsaturated fats
Fruits and vegetables, baked potato, nuts and seeds, pork, oils
Examples of polyunsaturated fats
Fish, safflower oil, peanut oil, olive oil, corn oil
Omega-3 PUFA food sources
Fish, oils, seeds, canola, soybean, green leafy veggies
What is hydrogenation?
A chemical process that adds hyrdrogen. In food processing, used to make oils more solid
Foods that are hydrogenated
margarine, shortening, white bread, tortilla shells, fast food, donuts, icecream, peanut butter
Chemical structure of medium-chain triglycerides
contains 6-10 carbon atoms.
What is a medium-chain triglyceride?
the 6-10 carbon atoms rapidly absorb via the portal vein and are easily transported into the mitochondria.
What is the medium-chain triglyceride advertised as?
being an energy source that is readily available as a carbohydrate.
Definition of a diet
Consists of the food and drink that a person normally consumes
What is one drink of alcohol?
1/2 ounces or about 15mL of ethanol.
How does caffeine enhance performance?
it stimulates the CNS, resulting in a heightened sense of awareness, a decreased perception of effort, and an increased pain threshold
How does caffeine affect weight loss?
by itself, it has not been shown to have a substantial effect.
Caffeine does enhance effect of ephedrine, which is a dietary supplement used for weight loss.
What is nutritiona periodization?
Diet plan that has been divided into distinct periods to support training and performance. Has off seasons
How many calories do most alcoholic drinks contain?
7 kcal/g so about 100-150kcal
What are discretionary calories?
Amount of kilocalories needed to maintain energy balance after carbohydrate, protein, and fat recommendations have been met
What is nutrient density?
Food that is rich in nutrients for the amound of kilocalories it contains
What is the key to eating nutriously wihtout consuming excess kilocalories?
Choose foods that have a high nutrient density
What are nutrient dense foods? Examples
skim milk, fresh fruits and veggies, whole grains, beans, and legumes, low fat meat, fish, etc
What are empty calories?
foods that lack nutrients
What happens if you long-term consume excess empty calories?
may contribute to obesity and malnutrition
What is normal eating?
flexible,
diet is moderate, balanced, and varied
involves some constraint, but not overly-strict discipline
What is an athletes normal eating?
may be more constrained and less flexible due to the demands of training but not an obsession
What is disordered eating?
Deviation from normal but not a defined eating disorder
Not easily defined or recognized
Inability to eat when hungry/ stop when full
Having rigid eating pattern
overemphasizing food and weight
overly restraining intake of certain foods
Characteristics of athletes with disordered eating
classify foods as good or bad
Punish themselves with exercise when consuming bad foods
no desert on any occasion
Are eating disorders psychiatric diseases? Why
Yes, because it is a mental/ behavioral disorder. they usually have underlying issues
Characteristics of anorexia athletica
Reduced body weight and loss of body fat is performance related
Loss of body weight results in a lean physique
weight cycling is usually present
Restriction of food intake and/or excessive exercise is voluntary or at the suggestion of a coach/trainer
Present while competing but ceases after competitive career ends
Characteristics of muscle dysmorphia
becoming excessively focused on what they perceive to be body defects
more prevalent in males than females
rely on dietary supplements and anabolic steroids in an effort to build more skeletal muscle mass and lose body fat
preoccupation with gaining muscle mass
Disordered eating’s effect on performance:
initially increases due to hormones produced during starvation masking fatigue, but long-term declines
Disordered eating’s effect on muscle mass:
dereased or inability to increase muscle mass with resistance training
Disordered eating’s effect on bone density
decrease
Treatment for disordered eating
psychological, nutritional, and medical components
