Unit 4 Flashcards
Milk and alternative servings per day
Teens 3 to 4 and adults 2 to 3
Grain products servings per day
6 to 8
Vegetables and fruit servings per day
7 to 10
Three basic needs for food
Energy, tissue growth and repair, regulation and maintenance of cellular functions
Six classes of nutrients
Carbohydrates, proteins, fats, vitamins, minerals, water
Carbohydrates
Preferred fuel for producing ATP, during digestion cars are broken down into simple as sugars and released into the bloodstream, main source for fuel for the brain and working muscles good sources are fruits vegetables and whole grains
Proteins
Made up of 20 different amino acids, primary function of protein is gross, tissue repair, blood clotting, transportation nutrients, synthesis of enzymes, anti-bodies, hormones, hemoglobin production. Protein will be used for fuel only if not enough carbs
Fats/lipids
Made up of fatty acids building blocks of fat, most energy dense and efficient of nutrients, insulates body protects internal organs
Saturated fat
Bad fat known to increase low density lipolipids cholesterol, saturated with hydrogen, found in animal fats and dairy products
Unsaturated fat
Good fat, one or more hydrogen Atoms missing, liquid. Found in all of oil canola oil peanuts avocados nuts seeds and fish
Trans fats
Mainly artificially hydrogenated found in fast food and pastries
Vitamins
Function of vitamins are varied. Assist in: normal vision, reproduction, or maintenance of skin, formation of red blood cells. Assistant energy metabolism
Minerals
Elements found in foods that combined to form structures in the body example of calcium in the loans and iron in hemoglobin.
Water
Second only to oxygen for sustaining life, cancer by without food greater than 30 days cancer five without water for Macs one week. During intense exercise can lose 1 to 2 L of water per hour, important for temperature regulation removal of waste products and pH balance
Energy content of food: carbohydrates
1 g equals 4 kcal
Energy content of food: protein
1 g equals 4 kcal
Energy content of food: fat
1 g equals 9 kcal
Energy content of food: alcohol
1 ounce equals 7 KCAL
Energy calculations
Calories of fat divided by total calories
Meat and alternative recommendation servings per day
2 to 3
Kilocalorie
The amount of energy in food.
Basal metabolic rate
The energy we expend to maintain our resting body functions.
Underweight
Too little body fat to maintain health, weight is below standard for given height
Overweight
Moderate amount of excess body fat, weight is above standard for height.
Obese
Excess body fat that adversely affects health, weight is substantially greater than standard for height
Morbid obese
Body weight exceeds 100% of normal, great risk for serious health consequences.
Body mass index
An index which looks at the ratio between persons height and weight.
Body composition
Proportion of fat and lean body mass. Provides a rough estimate of fat percentage. Methods: underwater weighing, skinfold test, bioelectrical impedance analysis- electrical current
Fat distribution patterns
Consideration to the way in which fat is distributed in the body. Apple- shaped fat patterning: upper body obesity, increase risk for type 2 diabetes, heart disease. Pear- shaped fat patterning: lower body obesity, no increased risk for chronic disease.
Waist to hip ratio
Measure waist circumference + the maximal hip circumference. Waist value divided by hip value
Calculate body mass index
Weight in kg divided by height squared. Normal is 18.5- 24.9
Calculate BMR
Males: (BW[kg] x 1 kcal/kg/h) x 24h/day
Females (BW[kg] x 0.9 kcal/kg/h) x 24h/ day
