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39 Cards in this Set
- Front
- Back
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Carbohydrates |
Sugars, starches, celluloses, and fiber; chief source of energy |
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Monosaccharide |
Single sugar unit; Glucose, fructose, galactose |
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Disaccharides |
2 sugar units; Sucrose, lactose, maltose |
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Polysaccharides |
Long chains of monosaccharide units linked together; starch, fiber |
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Fiber |
Complex carbohydrate; provides bulk of diet and intestinal health; regulates absorption of glucose |
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Soluble fiber |
Dissolved by water; helps moderate blood glucose and lower cholesterol |
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Insoluble fiber |
Does not dissolve in water |
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Glucose |
Simple sugar made by the body from carbs, fats, and sometimes proteins; main source of fuel |
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Glycogen |
Complex carbohydrate used to store energy in liver and muscle tissue |
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Glycemic index |
The rate carb sources raise blood sugar and the effect on insulin release: hi equals greater than 70, moderate equals 56–69, low equals less than 55 |
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Lipids |
Monounsaturated: olive oil, avocado, peanut. Polyunsaturated: sunflower oil, soy oil, omega 3s. Saturated: meat, coconut oil, dairy |
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Triglycerides |
Chemical form of most fat in food and in the body |
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Saturated fatty acid |
Raises “bad“ LDL cholesterol |
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Trans – fatty acids |
Used to increase shelf life and foods; Raises bad and lowers good cholesterol |
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Unsaturated fatty acid |
Increases “good” HDL cholesterol; decreases risk of heart disease |
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Monounsaturated fatty acid |
Lipid missing one hydrogen; one double bond |
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Polyunsaturated fatty acid |
Lipids with more than one point of unsaturation |
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Protein |
Amino acids linked by peptide bonds |
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Essential amino acids |
Cannot be manufactured by the body; must be obtained from food; there are eight |
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Nonessential |
Can be manufactured by the body |
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Complete protein |
Supplies all essential amino acids in appropriate ratios |
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Incomplete protein |
Contains less than all eight essential amino acids in appropriate ratios |
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Micronutrients |
Vitamins and minerals needed for health |
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Toxicity |
Degree to which a substance causes harm |
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Water percentage of body |
60% |
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Sedentary adult water consumption |
3 L Per day for men, 2.2 L per day for women |
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Overweight water recommendation |
Extract the answers of fluid for every 25 pounds overweight |
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Calorie |
Amount of heat energy required to raise 1 g of water by 1°C |
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Resting metabolic rate RMR |
Amount of energy expended at rest |
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Thermic effect of food TEF |
Additional energy use for digestion; 6 to 10% of total energy expenditure |
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Energy expended during physical activity |
Around 20% of total energy expenditure |
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Protein intake |
4 cal per gram. Sedentary adult .4 g per pound per day. Strength athletes .5 -.8 g per pound per day. Endurance athletes .5 to .6 g per pound a day. 10 to 35% diet |
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Carbohydrate intake |
4 cal per gram. 6 to 10 g per kilogram per day. 25 to 30 g from fiber. 45 to 65% of diet |
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Fats |
9 cal per gram. Should be 20 to 35% of total intake. High polyunsaturated to saturated ratio is desirable |
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Carbs for performance |
You are a high carb meal 2 to 4 hours before exercise. Eat 30 to 60 g every hour during exercise lasting more than 60 minutes. Eat 1.5 g per kilogram body weight 30 minutes after exercise to maximize glycogen replenishment |
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Dietary reference intakes DRI |
Guidelines for adequate intake of the nutrient |
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Recommended dietary allowance RDA |
Average daily nutrient intake level to meet the requirement of nearly all healthy individuals |
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Tolerable upper intake UL |
Highest average daily intake level Likely to pose no risk to help |
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Adequate intake AI |
Recommended average daily nutrient intake level adequate for healthy individuals |
