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165 Cards in this Set
- Front
- Back
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Nutrition |
a science that studies the relationship of foods to optimal health and performance |
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substrates |
substance acted upon by an enzyme to produce energy |
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nutrients |
substances found in food that provide energy regulate metabolism and help with growth and repair of tissues |
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5 subgroups of Vegetables |
dark green red and orange beans and peas starchy other |
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2 subgroups of grains |
whole refined |
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6 Nutrients are Essential for Humans |
carbohydrates, fat, protein, water, minerals, vitamins |
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Essential nutrients can be described by their |
function and amount needed |
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fuel nutrients |
carbs, fat, protein |
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regulatory nutrients |
vitamins, minerals, water |
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macronutrients |
carbs fat protein water |
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micronutrients |
vitamins and minerals |
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Nutrient density |
measure of amount of nutrients and calories in a food |
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calorie |
amount of heat necessary to raise the temp of one gram of water at one degree celcius
used to measure energy value of food and exercise |
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Calorie value of carbohydrate |
4 kcal/gm |
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calorie value of protein |
4 kcal/gm |
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calorie value of fat |
9 kcal/gm |
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calorie value of alcohol |
7 kcal/gm |
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Dietary Carbohydrate |
major source of calories that the body uses to provide energy for work, maintain cells, generate heat
necessary for brain, muscle, and nervous system function
help regulate fat and protein metabolism |
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Simple Carbohydrates |
formed by simple and double sugar units with little nutritive value |
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Complex Carbohydrates |
formed by 3 or more sugar molecules linked together, polysaccharides and fiber |
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Fiber |
a non-digestible complex carbohydrate essential to digestion |
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recommended intake of fiber for adults |
male under age 50: 38 grams/day female under 50: 25 grams/day |
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Fiber is found in |
whole grain cereals and breads fruits veggies legumes |
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Soluble fiber |
dissolves in water and binds fat particles for excretion, linked to decreased cholesterol and decreated the risk for Coronary artery disease, oats, fruits barley, legumes, psyllium |
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Insoluble fiber |
absorbs water which provides bulk and increases peristalsis in the GI tract, speeds passage of food through intestines linked to decreased colon cancer wheat, cereals, veggies, skin of fruits |
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Increase in dietary carbohydrate leads to an increase in |
blood sugar |
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rise in blood sugar |
hyperglycemia |
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hyperglycemia causes |
secretion of insulin from pancreas |
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decrease in blood sugar |
hypoglycemia |
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glucagon secreted by the pancreas signals liver to produce |
glucose |
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simple carbohydrates have |
higher glycemic: raise blood sugar quickly |
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complex carbohydrates have |
lower glycemic: raise blood sugar slowly |
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Dietary fat |
most concentrated source of energy
part of human cell structure
deposits of fats are stored and used as a source of energy, an insulator to preserve body heat, and a shock absorber
fats supply essential fatty acids
fats carry fat-soluble vitamins a, d, e, and k |
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3 Major Groups of Fat |
Simple fats compound fats derived fats |
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simple fats are divided into two categories based on |
fatty acid saturation |
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saturated fates intake should be |
limited |
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Monounsaturated fats |
vegetable oils
liquid at room temp
associated with decreased risk of heart disease
examples: canola and olive oils peanut almont pecan and avocado oils |
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Polysaturated fats |
vegetable oils
contain 2 or more double bonds
associatied with decreased risk of heart disease
contains omega-3 and omega-6 fatty acids |
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Omega 6 fatty acid aka linoleic acid is found in |
vegetable and nut oils such as corn, sunflower, peanut, and soy |
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Omega-3 fatty acid aka alpha linolenic acid |
found in green leafy vegetables, canola oil, flaxseed oil, soy products, some nuts, and fish
research recommends 1 to 3 grams per day
decrease of heart attack, alheimmers, joint degeneration
decrease cholesterol inflammation blood clots abnormal heart rhythms high blood pressure |
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fat substitutes |
simplesse: manufactured from milk 1.3 kcal/gm salatrin: modified fat 5 kcal/gm olestra: cannot be digested 0 kcal/gm |
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Dietary Protein |
main substances the body uses to build and repair tissues such as muscles, blood, internal organs, skin, hair, nails, and bones |
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Proteins form part of a |
hormone, antibody, and enzyme molecules |
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Protein helps maintain the normal balance of |
body fluids |
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Proteins can only be used as a source of energy if |
sufficient carbohydrates are not available |
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Amino acids are |
the building blocks of protein |
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Amino acids contain |
C, N, O, and H |
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How many amino acids does the body use to form various protein? |
20 |
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Where are amino acids found? |
plant and animal sources |
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Essential amino acids |
9 / 20 are essential because the body cannot produce them |
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Nonessential amino acids |
11 / 20 can be manufactured in the body if food proteins in the diet provide enough nitrogen |
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Complete protein or higher quality protein |
contains all essential amino acids i.e. eggs |
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Incomplete protein or lower quality protein |
lacks one or more essential amino acid i.e. vegetable
(soy is an exception b/c ranks equivalent to animal protein) |
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Amino acids and protein supplements are not required for |
individuals who get enough calories and a variety of foods |
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Extra protein is burned for |
energy or stored as fat |
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What type of supplements should be avoided? |
single amino acid supplements |
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Supplementation is nor required for |
most athlete |
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Instead of using supplementation for athletes, they should |
intake more food i.e. protein |
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Sedentary activity should intake |
.8 g / kg protein |
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Lightly active should intake |
.9 g / kg protein |
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Moderately active should intake |
1.1 g / kg protein |
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Very active should intake |
1.3 g / kg protein |
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Extremely active should intake |
1.5 g / kg protein |
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How much dietary protein do you need? |
12 to 15 % of total daily kcal intake |
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Dietary protein for strength training |
1.6 - 1.7 gm/kg BW |
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Dietary protein for endurance training |
1.2 - 1.6 gm/kg BW |
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Dietary protein for soccer |
1.4 - 1.7 gm/kg BW |
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Dietary protein for Strength training |
2.0 gm/kg BW |
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Vitamins are necessary for normal body metabolism, yield no energy, and are organic. The functions of vitamins are: |
promote growth and reproduction, and maintain health; primarily acts as coenzymes and antioxidants |
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Vitamins are vulnerable to |
heat, light, chemicals, time, etc. |
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Two types of vitamins |
water soluble and fat-soluble |
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ALL Vitamins are |
essential |
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Water-soluble vitamins |
B vitamins and Vitamin C |
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Fat- Soluble Vitamins |
A D E and K |
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Vitamin D research suggests |
has anti - cancer properties decreases inflammation strengthens the immune system controls blood pressure maintain muscular strength may deter diabetes fight depression |
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Vitamin D is required for |
Calcium Absorption |
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Research indicates vitamin D levels at the time of cancer onset |
improve survival rates |
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Good sources of Vitamin D |
Salmon Mackerel Tuna Sardines Fortified Milk Yogurt Orange juice, Margarines |
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What is the best source for Vitamin D? |
Sunlight |
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What parts of the body transform UV Rays into Vitamin D? |
liver and kidney |
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"Safe sun" exposure is |
15 minutes of unprotected sun on the face, arms, hands b/w 10 a.m. and 4 p.m. a few times a week |
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Folate is recommended for all pregnant women amount? |
400 mcg |
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Functions of Folate: |
prevents some birth defects, offers protection against colon and cervical cancer, and may reduce homocysteine levels in the blood which accelerate arterial plaque formation
5 daily servings of fruit and vegetables |
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Minerals |
yield no energy inorganic some but not all are essential indestructible |
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Functions of Minerals |
structural role coenzymes part of biological molecules acid-base and fluid balance nerve impulse transmission |
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Phytonutrients |
fruits and vegetables are the only source |
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Phytonutrients show promising results in the fight agaisnt |
cancer and heart disease |
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An adequate diet should provide enough vitamins and mineral, but a daily supplement |
will not hurt but should avoid megadoses |
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Individuals who may need nutrient supplementation |
alcoholics and street drug users vegans individuals on low calorie diets older adults newborn infants individuals with disease-related disorders individuals taking nutrient displacing medications |
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Antioxidant include vitamins |
A, C, E and the mineral selenium |
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They protect against free-radical formation and |
damage |
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Antioxidants help fight against |
cancer and cardiovascular disease |
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Antioxidants may help repair free-radical damage resulting from |
exercise |
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Oxygen Free Radicals |
substances formed during metabolism that attack and damage structures in the body and can lead to various chronic diseases |
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Antioxidats |
compounds that prevent oxygen from combining with other substances in the body to form harmful compounds |
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Vitamin C serving each day |
5 to 9 servings of fruit and vegetables |
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Antioxidant Sources |
citrus fruit kiwi fruit cantaloupe strawberries broccoli and cauliflower green and red peppers cabbage |
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Antioxidant Effect on Vitamin C |
appears to deactivate oxygen free radicals thereby lowering the risk of developing heart disease, cancer, and cataracts |
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Antioxidant Effect on Vitamin E |
protects lipids from oxidation thereby reducing atherosclerosis and stroke risk |
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Food sources of Vitamin E |
vegetable oils yellow and green leafy vegetables wheat germ oatmeal almonds whole grain breads and cereals |
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Beta Carotene Antioxidant Effect "skip the pill eat the carrot" |
soaks up oxygen free radicals but not linked to reducing the risk of heart disease and cancer |
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Food sources for Beta Carotene |
Carrots Squash Pumpkin sweet potatoes broccoli green leafy vegetables |
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Recommended dose of Beta Carotene |
20,000 IU |
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Selenium Antioxidant Effect |
200 micrograms of selenium daily decreases risk of prostate cancer by 63%, colorectal cancer by 58%, lung cancer by 46%, and also breast liver and digestive tract cancers |
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Food sources for Selenium |
seafood brazil nuts meat whole grains |
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Amount per day of Selenium required |
100 - 200 mcg |
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Too much Selenium can |
damage cells |
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If you take a supplement take what kind? |
organic form from yeast |
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Selenium may interfere with body's absorption of |
Vitamin C; take supplements at different times |
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Calculating Carb intake |
total carb = complex + sugar + fiber |
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Complex carb |
total carb - (sugar gms + fiber gms) |
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What is % daily value? |
represents expert advice for upper daily limits based on 2000 calorie diet |
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For total carb it shows the |
lower daily limit |
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public health experts advise us to stay w |
within these limits |
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Fat |
30% = 65 grams |
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Saturated Fat |
10% = 20 grams |
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Cholesterol |
300 milligrams |
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Carbs |
60% = 300 grams |
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Fiber |
25 grams |
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Protein |
10% = 50 grams |
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Sodium |
2400 milligrams |
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Benefits of Eating Natural Food |
have antioxidants, phytochemicals, fiber, substrates, body building blocks |
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Supplements don't |
balance the diet |
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Water |
you lose 64 to 80 oz of water per day |
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Water is essential for |
body temp regulation, transportation of nutrients and waste in the body, joint lubrication, all chemical reactions, and maintenance of blood volume |
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A person should have how many smaller meals a day? |
5 to 6 including carbs, protein, and fat |
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Thermic Effect of Food |
highest about one hour after meal and lasts about 4 hours
greater caloric content, the greater the effect |
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protein alcohol and carbs significantly what the TEF |
increase |
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TEf is significantly higher in |
lean subjects compared to obese ones |
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Points considered for setting the Recommended Dietary Allowances |
amount that prevents nutrient-deficiency diseases amount that may reduce the risk of a specific health problem or chronic disease amount that may increase health risks |
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RDA |
represents the average daily intake that is sufficient to meet the nutrient requirements of nearly all health individuals in a group |
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Adequate Intake |
recommended dialy intake level based on observed or experimentally determined approximations of nutrient intake by a group of health y people |
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Tolerable Upper Intake Level |
the highest level of nutrient intake that is likely to pose no risks of adverse health effects to most individuals in the general population |
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Estimated Average Requirement |
represents a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group |
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Benefits of a Vegetarian Diet |
weight control low saturated fat and cholesterol intake higher fiber higher phytochemical and antioxidant
lower risk for: heart disease, type 2 diabetes, and cancer |
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Semivegetarians |
do not eat red meat but do eat fish and poultry |
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Ovovegetarians |
include eggs in their diet |
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lactovegetarians |
include food in the milk group such as cheese and other dairy products |
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Ovalactovegetarians |
eat both egg and milk |
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Pescovegetarians |
eat fish |
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Vegans |
eat no animal product, consume most of their foods from lower levels of the Food Guide Pyramid |
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Nutritional concerns with vegetarian diet |
insufficient calories b12 deficiency dietary supplements of vitamin d deficiency of riboflavin, ca, and zinc |
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Soy has a suggested increase for |
breast cancer |
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Probiotics |
healthy bacteria that help break food down |
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Select yogurt with |
L-acidophilus, Bifidus, and inulin |
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Avoid yogurt with |
added fruit jam, sugar, and candy |
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Derivatives of Glucose-protein and glucose-lipid interaction that are linked to |
aging and chronic diseases |
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Mediterranean Diet |
lower rates of diet-linked diseases and longer life expectancy
features olive oil, grains, fruits, veggies, legumes, fish, red wine, nuts and dairy products in moderation |
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Ethnic diets are healthier than the |
typical American diet |
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Ethnic diets |
emphasize consumtion of complex carbs, limit fat intake |
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3 typical ethnic diets are |
AA diet, Hispanic diet, and Asian American diet |
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Genetically Modified Foods |
foods whose basic genetic material is manipulated by inserting genes with desirable traits from one plant, animal, or microorganism into anoher one to either introduce new traits or enhance existing ones |
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Benefits of GM foods |
disease resistance environmental extremes less fertilizer and pesticide usage longer lasting better tasting better nutitional profile |
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Creatine Supplementation; Ergogenic Effects |
prolongs the ability to perform high intensity exercise of short duration delays fatigue allowing for greater strength and muscle gains delays lactic acid build up |
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Creatine supplentation; potential side effects |
water vs. muscle weight gain muscle cramping, spasms, and strains, nausea, dehydration kidney abnormalities long term effects are unknown |
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Osteoporosis |
condition that leads to softening, deterioration, or loss of bone mineral density |
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One in 2 women and one in 8 men will suffer from |
osteoporosis |
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Hormone Replacement Therapy |
decrease one loss after menopause relieves acute symptoms of menopause and decreases risk of hip fractures and colorectal cancer increase risk for breast cancer, blood clots, strokes and heart disease |
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Alternative Therapies |
synthetic calcitoin nonhormonal medications selective estrogen receptor modulators |
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how to maintain bone health |
consume enough calcium less soft drinks, coffee and alcohol keep protein in check weight bearing exercise regular menstrual cycles consider hormone replacement therapy |
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iron deficiency |
common in women, endurance athletes, children, and teens |
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Iron is carried by |
hemoglobin |
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hemoglobin |
the protein-iron compound in red blood cells that transport oxygen in the blood |
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Heavy training does what to the iron requirement? |
increases |
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Iron rich foods should |
be included in the diet |
