Unit 7 Ch 17 Flashcards
Calories are considered to be?
– Kilocalorie Unit of expression of energy equal to 1,000 calories.
• Amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1 degree Celsius
– Calories to tell us how much energy is contained in food – Carbs and protein contain 4 calories per gram
– Fats contain 9 calories per gram
– Alcohol contain 7 calories per gram
– Calorie is the term that will be used instead of kilocalorie.
Who’s scope of practice is nutrition?
Client’s with health issues
• Refer to a registered dietician
– Cannot provide written diets to clients
– Can provide information listed in the chart below
Look at: Table 17.2 in book
What types Total energy expenditure (TEE) are there?
- Amount of energy (
- Resting metabolic rate (RMR)
- Thermic effect of food (TEF)
- PhysicalActivity
Amount of energy:
(calories) spent, on average, in a typical day.
Resting metabolic rate (RMR):
- Amount of energy expended while at rest.
* 70% of total energy expenditure
Thermic effect of food (TEF):
• Amount of energy expended above RMR as a result of the processing of food (digestion) for storage or use
• 6-10% of total energy expenditure
PhysicalActivity:
•Amount of energy expended above RMR and TEF associated with physical activity
• 20% of total energy expenditure for a sedentary person
What types of macronutrients are there?
Proteins
Carbohydrates
Fiber
Lipids
Proteins:
Build and repair body tissue
– Can be converted into fuel if running low on carbohydrates or energy
– 4 calories per gram
– Made of amino acids
• Can create different types of protein
-Must be broken down into amino acids to be absorbed
Proteins are made up two types of amino acids called:
- Essential
* Nonessential
Essential:
Must get these from our diet
Nonessential:
Can make within our body
Breakdown of amino acids:
•Starts in the mouth with chewing
• Stomach is where the protein is denatured (uncoiled or broken down) into smaller peptide chains
• Intestines break the peptide chains down into the amino acids that can be absorbed into the blood stream
• In the bloodstream the body will use the amino acids to build muscle, convert into energy if needed (gluconeogenesis), or if excess of calories will be stored as fat
Types of protein sources:
- Complete protein
- Incomplete protein
- Limiting factor
Complete protein:
- Contains all essential amino acids in the right ratio.
* Meats and dairy products
Incomplete protein:
- Low or lacking an essential amino acids
* Peanut butter
Limiting factor:
• Amino acid missing in the smallest amount
• Food lacking amino acid is not combined with a source high in that missing amino acid the body will only be able to synthesize protein until the limiting amino acid runs out
Protein requirements:
– Exercise can increase the need for protein
– Requirements increase when overall energy intake decreases
• Will be burned for energy if not getting enough calories
• Excess calories protein will be stored as fat
• Adequate carbohydrate levels will spare protein for tissue building and repair
– 10%-35% of diet
– Provides satiety
– Very high protein intake above 35% is not recommended
• Higher intake of saturated fat
• Low fiber intake
• Decreased glycogen stores
• Dehydration
Study table 17.6
Carbohydrates:
– Sugar, starches, and fiber
– 4 calories per gram
– Primary energy source for all body function and muscular exertion
Through digestion disaccharides and polysaccharides are broken down into monosaccharides
– Glycemic index (GI)
– Excess carbohydrates will be stored as fat
– Carbohydrates do not cause weight gain, but the excess consumption of calories.
Types of carbohydrates:
Simple carbohydrate
Complex carbohydrate
What are the two Simple carbohydrates?
- Monosaccharide
* Disaccharides
Monosaccharide:
Glucose, galactose, fructose
Disaccharides:
Sucrose, lactose, maltose
Complex carbohydrate:
Polysaccharides
•Starch
Glycemic index:
• The rate at which a carbohydrate raises blood glucose, and the rate at which insulin increases.
• Higher rating has more fiber, due to taking longer to digest the food
Carbohydrates during exercise:
– Preferred source of energy
– ATP-PC and Glycolysis run on carbohydrates
– Important to consume carbohydrates before and after exercise
– Important to consume carbohydrates during exercise lasting longer than 1 hour to maintain blood glucose levels
• Carbohydrate intake should make up 45%-65% of the total calorie intake
– Depending on their exercise level and preference
Bodycannotproperlyburnfatwithoutcarbohydrates
• Fat burns in a carbohydrate flame
– Important to consume after exercise to restore glycogen stores
– Should consume 1.5g/kg within 30 minutes of exercise to maximize recovery
Carbohydrates and weight gain:
– Overeating any macronutrient will lead to weight gain
– Carbohydrates provide energy for high intensity exercise
– Required for metabolizing fat
– Spare protein for repair
– Provide fiber, vitamins, and minerals
– Consuming to much sugar, refined processed carbs, high glycemic foods can lead to: uncontrolled spikes in blood sugar, low energy, and increased appetite
– Carbohydrates are necessary when on an exercise
program
Fiber:
– Not a source of energy
– Provides bulk in the diet and satiety
– Good intestinal motility
– Can lower risk of heart disease and cancer
– Regulates blood glucose levels
– Recommended 38g/day for men and 25g/day for women
Lipids:
– Triglycerides, fats, oils, phospholipids, and sterols
– Fat contains 9 calories per gram
– 10-37% calories from fat in diet for a goal of fat loss or overall health
– Fatty acid
Types of lipids:
- Saturated fats
* Unsaturated fats
Saturated fats:
– No double bonds
– Can raise bad cholesterol levels (LDL) – Meat, poultry, dairy, coconut oil, etc.
There are types of Unsaturated fats:
- Monounsaturated
* Polyunsaturated
Monounsaturated:
• One double bond
• Olive oil, canola oil, peanuts, avocado, etc.
Polyunsaturated:
• Many double bonds
• Vegetable oils, fish, most nuts and seeds
• May help reduce heart disease, hypertension, arthritis, and cancer
Fat requirements:
– Provides energy for low intensity activities
– Transportation of fat soluble vitamins • A, D, E, & K
– Fullness
• Hormonecholecystokinin(CCK) • Signalssatiety
– Small amounts of fat in diet for weight loss – Structure and membrane function
– Precursors to hormones
– Cellular signals
– Regulation of uptake and excretion of nutrients in the cells.
Water:
Approximately 60% of an adult human body
• Requirements are 3.0L for men and 2.2L for women per day
• Dehydration
– 2% loss of body weight of water will negatively affect circulatory functions and decrease performance
Study table 17.11
Two types of altering body composition:
- Fat loss
* Lean body mass.
Fat loss:
– Make small decreases in food and beverage calories and increase physical activity
– Limit alcohol consumption
– Choose whole grains and fiber rich foods
– Avoid empty calories and highly processed foods
– Drink water
– Have clients weigh and measure their food for 1 week
Lean body mass;
Eat 4-6 meals per day
– Spread protein intake throughout the day
– Ingest protein and carbohydrate within 90 minutes of a workout – Adequate protein and carbohydrates in the diet
