Nutritional Guidelines Flashcards
What is a calorie?
the amount of energy it takes to heat 1kg of water 1 degree celsius, measured by calorie meter.
- food put into sealed chamber, burned and sensor measures heat produced
What is Nutrient Density?
○ the ratio of nutrient and calorie content give an indication of how nutritious the food is.
○ High nutrient density those that provide substantial amounts of vitamins and minerals & relatively few calories
○ Low nutrient density (energy-dense) supply calories but relatively small amounts of vitamins & minerals
What is Energy Density
Energy density is the amount of energy or calories in a particular weight of food and is generally presented as the number of calories in a gram (kcal/g). Foods with a lower energy density provide fewer calories per gram than foods with a higher energy density.
What is the Estimated Average Requirement? How is it calculated?
nutrient level intake that meets the estimated nutrient needs of 50% of individuals in a specific life stage and gender group
■ measured by nutrients in your blood
■ Take out a sample, measure the amount of iron (for example) and conclude with a sample the amount needed for a population (for each nutrient, the requirement is defined through a specific indicator)
What is the recommended dietary allowance? How is it calculated?
Recommendation dietary allowance (RDA): meets needs of 97-98% of the individuals in a life-stage and gender group/
The RDA is 2 SD from the EAR
What is the adequate intake? Why is it used?
nutrient intake that appears to sustain a defined indicator of health in a specific population
■ determined by observing health groups and estimate their dietary intake
■ used when insufficient scientific evidence to determine EAR
What is the tolerable upper intake levels?
maximum daily intake of a nutrient, anything above can cause toxicity → cautionary level especially for people taking supplements
What are the guidelines of the Wheel of Five(7)?
Lots of fruit and vegetables
Especially whole grain products, such as whole-grain bread, whole-grain pasta and couscous, and brown rice
Less meat and more plant-based food. Vary the diet, switch between fish, pulses, nuts, eggs and vegetarian products
Sufficient dairy products such as milk, yoghurt and cheese
A handful of unsalted nuts
Soft or liquid spreadable fats and cooking fats
Sufficient amounts of fluid, such as tap water, tea and coffee
How was the Wheel of Five Created?
RIVM and the health council advisors used surveys to make a computer model which translated to reference diets.
What are the three fuel systems of the body?
a. ATP-CP - simple and immediate energy, CP is broken down to release energy and a phosphate group, that is used to create ATP
- this phase lasts 10 seconds
- Usain Bolt uses this
b. Lactic Acid energy system: anaerobic, glycolysis makes ATP and lactate from glucose
- 10 seconds to 3 minutes
c. Oxygen energy system:
- state of endurance -cells use complex chemical pathways to convert food and O2 to ATP
- Aerobic
- Citric acid cycle -
- 36 ATP per glucose molecules
- fatty acids can be used as well as glucose
What is the Optimal diet/general recommendation for a diet?
a. complex carbs and water
b. strength athletes needs more protein
c. before activity - carbo load
d. Should avoid saturated fats
e. Should avoid lot of protein, because it leads to diuresis (loss of water)
- Water: 1,5 times the amount you excrete
- Athletes should drink electrolyte sports drinks after or a bit during - only if the activity is more than one hour
What are the 4 Factors that lead to obesity?
Environmental & Social Factors
○ Tend to eat more in cold weather
■ Hympothalamus links temp. & eating behaviour
○ Plate sizing, lighting, socializing influence consumption
■ any change in surrounding inhibiting self-monitoring tends to increase consumption
○ Distractions such as TV
Emotional Factors
○ Many use food to cope with stress & negative feelings
Gastrointestinal Sensations
○ Stretch of small intestine and stomach signal brain we are full and suppresses urge to eat
Neurological & Hormonal Factors
○ More than 50 different chemicals involved with regulation of feeding
■ Understanding how these work can help with over- and under-weight people
○ Neuropeptide Y (NPY)
■ Neurotransmitter widely distributed throughout the brain and peripheral nervous tissue
■ Activity of NPY linked to eating behaviour
○ Ghrelin “hunger hormone”
■ Peptide hormone produced by the stomach that stimulates feeding
○ Leptin “satiety hormone”
■ Produced by the adipose cells that signals amount of body fat content and influences food intake
How to reduce the risk of Atherosclerosis
- Causes: high blood pressure, smoking, lack of exercise, alcohol consumption, high cholesterol
- Can be avoided with a healthy lifestyle
- You need a good balance between good and bad cholesterol
