9 kcal/g RECOMMENDATIONS FOR GENERAL POPULATION HEALTH INDIVIDUALS - 20 - 35% of energy intake ( 35% risk overeating) - Absorb fat-soluble vitamins - Essential FA: Omega-3 and -6 - Biological imperative: cell membranes (phospholipid bilayer)

Week 1 Flashcards by Julia Verberk

What are the 5 factors affecting adherence?

Personal Preference
Ethnic heritage and tradition
Social Interactions
Availability, Convenience and socioeconomic factors
Values

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Personal Preference effect on adherence

Flavor preferences
Genetics
Pregnancy
(can change with time)

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Ethnic Heritage and tradition effect on adherence

You eat what you grow up eating

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Social interactions effect on adherence

Team meals? team vs individual
Who you eat meals with? when? how?

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Availability, convenience & Socioeconomic Factors effect on adherence

What is local, what is convenient
Challenge with the economy
Elite athletes who are students

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Values effect on adherence

Religious denominations pay a big role
Christian (lent), Jewish (protein source), Muslim (Ramadan)
Fasting
massive implication for performance (sleep, recovery, mental activity)

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Energy requirements

Unlike average population, athletes often have trouble getting enough fuel into the body each day

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Timing of consumption

Adequate eating and drinking before, during and after practice and games will maximize performance

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What percentage of athletes use supplements

87%

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What percentage of athletes get their advice from dietitians?

0.8%

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What percentage of athletes get their advice from family and friends

19.8%

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What is a calorie

The amount of heat energy it takes to raise the temperature of 1 liter of water 1 degree Celsius

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What factors are calorie intake recommendations based on

Body size
Body Composition
Type of training (5-8 Kcal/min for normal activities of daily living)

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Types of Carbohydrates

Monosaccharides
Disaccharides and oligosaccharides
Polysaccharides

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Carbohydrates

4 Kcal/g
RECOMENDATIONS FOR GENERAL POPULATION
- 45-65% of energy intake (AMDR)
- Largely as starches and other complex carbs

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Types of triglycerides

Saturated Fatty acids
Monounsaturated fatty acids
Polyunsaturated fatty acids (want more)

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Effect of polyunsaturated fatty acids

Less inflammation
Cell features
decrease likely of high cholesterol
less artery inflammation

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Fat/Lipids

9 kcal/g
RECOMMENDATIONS FOR GENERAL POPULATION HEALTH INDIVIDUALS
- 20 - 35% of energy intake ( <15% and difficulty getting enough energy, >35% risk overeating)
- Absorb fat-soluble vitamins
- Essential FA: Omega-3 and -6
- Biological imperative: cell membranes (phospholipid bilayer)

Protein

Built from AA ( strung and folded)
16% Nitrogen
4 kcal/g
Metabolism of AA is not efficient

Recommended daily allowance of protein

0.8g/kg/day

What percentage of daily energy should come from protein

10-35%

Biological value of protein

AKA Protien quality
Proportion of absorbed protein that is retained by the body (used to build proteins, muscle and other)

What are the 9 essential AA and what is an essential AA

AA that CANNOT be synthesized by the human body
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
- Histidine
(PVT TIM HaLL)

Alcohol

7 kcal/g
- Not a requirement in our diet
- 2023 guidance states that no amount of alcohol is safe
- Metabolism of alcohol drivers it mostly to fat

2011 vs 2023 Alcohol guidance

2011 - Standard weekly limit 15 M and 11 F 2023 - Low = <2 per week - Mod = <6 per week - High 7+ per week - 7+ per week can lead to AFLD, NAFLD and CAD risk

Micronutrients

- Vitamins and Minerals - 0 Calories - Involved in a variety of processes, including energy transfer and tissue synthesis - Some are essential meaning they are required in small amounts - Nutrition from a variety of food sources is usually sufficient

Minerals

- WHO priorities are iron and iodine - Variety of food sources - not likely to become deficient - Some can be toxic in excess - Differences in geographical sources (grow up near coast increase iodine)

What is the consequences of iodine deficiency

Thyroid hormone deficiencies

Vitamins

- Organic compounds that require in small amounts for maintenance and metabolic integrity - Body is only able to synthesize vitamin D after sun - helps form coenzymes - can be fat or water soluble

Fat soluble vitamins

- Stored in fat tissues for long periods (A,Bs, C, D, K, biotin, folate) - Long time to become deficient

Water soluble vitamins

- Not stored - short time to become deficient - WHO priority: Vitamin A (most likely to be deficient in) - green, yellow, orange foods

What vitamin do vegans have to be conscious about becoming deficient in?

B12

Dietary fiber

- Important for gut health (gastric emptying) - 38g/d men, 25g/d women - Carbohydrate-derived - SOLUBLE FIBER: slows digestion (nuts, fruits, seeds) - INSOLUBLE FIBER: bowel movements (wheat, grain, veggies)

Plant Metabolites

- Important for protective functions - Antioxidants - Anticarcinogenic - Antiestrogenic - Inhibit cholesterol synthesis

Water

- Requirement varies based on activity and environment - 40-70% of body mass FUNCTIONS - Transport and reactive medium - lubricant - heat stabilizing

Estimated average requirement (EAR)

The median daily intake value that is estimated to meet the requirement of half the healthy individuals in a life-stage and gender group

Recommended Dietary Allowance (RDA)

Sufficient to meet that nutrient requirement of nearly all (97 to 98%) health individuals (Prevention)

Tolerable upper intake level

The highest level of daily nutrient intake that is likely to pose no risk

Adequate intake (AI)

Not enough info for an RDA, measured based on apparently healthy individuals and approximations of their observed mean intake

Acceptable Macronutrient Distribution Range (AMDR)

Set to provide adequate energy and nutrients and to reduce risk of developing a chronic disease - CHO 45-65% - Protein 10-35% - Fat 20-35% - Alcohol 1%

What percentages on food labels are considered a little and a lot

<5% = a little >15% = a lot

Major recent changes to the Canadian food guide

- Evidence informed - Simplified to a degree - not really food groups - no mention of servings - plate model - not industry friendly/influenced

What sources for nutrition information is most trusted

- People tend to trust information from nutritionists and physicians over dietitians - Dietician = protected title - Anyone can claim to be a nutritionist