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85 Cards in this Set
- Front
- Back
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45 Essential nutrients
found? |
Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water.
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Fuel Potential
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Kilocalories
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amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade
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1 Kcalorie
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amount of kcalorie or calories per day meets a person needs
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2000
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kcal = cal ?
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1000 calories = 1 kcalorie.
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of six classes of essential nutrients
__ supply energy |
3
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3 supply energy
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Fat = 9 calories per gram
Protein = 4 calories per gram Carbohydrates = 4 calories per gram |
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Forms muscle, bone, blood, enzymes, hormones and cell membrane.
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Proteins
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Building blocks of protein
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amino acids
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Twenty common amino acids
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Nine essential amino acids.
Eleven nonessential amino acids |
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Complete proteins
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provide all essential amino acids
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Complete vs. incomplete
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Most animal proteins are complete
Most plant proteins are incomplete. Combine 2 vegetables to make up missing amino acids. |
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Recommended amount of protein
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0.8 gram per kilogram of body weight
10-35% of total calorie intake Average is 15-16% |
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Fats or Lipids
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Most concentrated source of energy
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Two fats
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Linoleic acid
Alpha-linoleic acid |
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Types of fat
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Saturated Fat
Mono-unsaturated Poly-unsaturated Hydrogenation Trans fatty acids |
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High Density Lipo-Protein (HDL’s)
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good cholesterol
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Low Density Lipo-Protein (LDL’s)
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bad cholesterol
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Absorbs Fat-soluble vitamins
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A,D,E & K
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25%-35% of total daily calories
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7% from saturated fat
10% from polyunsaturated fat 20% from monounsaturated fat |
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Omega-3 fatty acids – AMDR
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5-10%
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Omega-6 fatty acids – AMDR
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0.6-1.2%
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AMDRs for total fat
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20-35%
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Carbohydrates
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Supply energy for the body cells
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One or two sugar units
Fruit, sugar, honey, malt, and milk |
Simple Carbs
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Multiple sugar units
Starches and fiber Grains – wheat, rye, rice, oats, barley, and millet Legumes – dry beans, peas, and lentils Tubers – potatoes and yams |
Complex Carbs
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Digestion
where? |
Mouth and small intestines
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Digestion
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Break down to glucose
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All grains before processing (unrefined)
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Inner layer, germ
Middle layer, endosperm Outer layer, bran |
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During processing of whole grain
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Germ and bran are removed leaving just the starch of the endosperm
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Glycemic Index
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Insulin and glucose levels
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high glycemic index
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Quick rise in glucose and insulin levels
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what does high glycemic index cause?
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Eating high glycemic index foods may increase appetite
May increase risk of diabetes and heart disease |
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what has relatively low glycemic index
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Unrefined grains, fruits, vegetables and legumes
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Recommended Carbohydrate Intake
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Average American – 200-300 grams
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requirements for essential carbohydrates
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130 grams
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what should adults consume (carbohydrate)
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Adults – 45-65% of total daily calories or 225-325 grams
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Fiber (two types)
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-Dietary fiber nondigestible carbohydrate that is present naturally
-Functional fiber nondigestible carbohydrate that has been isolated or synthesized |
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total fiber?
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Total fiber is the sum of both naturally present and syntesized
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source of fiber
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All plant substances
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Recommended fiber intake
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38 grams for adult men
25 grams for adult women FROM FOOD NOT SUPPLEMENTS |
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vitamins
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Organic (carbon-containing) substances required in small amounts to promote specific chemical reactions (catalyst) within a living cell
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Thirteen vitamins
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Four Fat Soluble: A, D, E, and K.
Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid. |
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source of vitamins
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Human body does not manufacture most vitamins
Abundant in fruits, vegetables and grains |
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minerals
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Inorganic compounds.
Helps to regulate body functions,aid in growth,maintenance of body tissues, and a catalyst for energy release. |
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17 essential minerals.
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major minerals and trace minerals
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Major minerals
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100 milligrams or more.
calcium, phosphorus, magnesium, sodium, sulfur, sodium, potassium and chloride. |
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Trace minerals – minute amounts.
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Cobalt, copper, fluoride, iodide, iron, manganese, molybdenum, selenium,
and zinc |
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water composition of people
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Composed of about 50-60% water
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importance of water
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Can live up to 50 days without food , but only a few days without water
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Water and other beverages make-up ____ of your daily water intake
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80-90%
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Men – 3.7 total liters of water
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Women – 2.7 total liters of water
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Other Substances in Food
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Phytochemicals
and antioxidants |
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Antioxidants
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Reduction in cancers
Vitamin C & E, selenium, carotenoids |
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Phytochemicals
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Soy foods may help lower cholesterol levels
Cruciferous vegetables render some carcinogenic compounds harmless Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells |
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Dietary Reference Intakes
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Daily values – U.S. Food and Drug Administration use on food labels
Based on 2000 calorie diet |
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physical activity
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Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity
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to keep body weight...
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Manage body weight engage in 60 minutes of moderately to vigorous intense activity
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FOOD GROUPS TO ENCOURAGE
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-Fruits and vegetables
41/2 cups or the equivalent of 9 servings each day Dark green vegetables Orange vegetables Legumes -Whole grains -Low-Fat and Fat-free milk and milk products |
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amount of fat needed in diet
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Total fat: 20-35% of total daily calories
Saturated Fat: Less than 10% of total calories Trans fat: as little as possible Cholesterol: Less than 300 mg per day |
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Food allergies
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Reaction of the body’s immune system
Affect 2% of the adult population 4-6% of infants |
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these make up 90 percent of food allergies
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Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish
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what is physical fitness
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Set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort
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Five components of fitness
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Cardiorespiratory endurance:
Muscular Strength Muscular endurance Flexibility Body composition |
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Cardiorespiratory Endurance
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ability of heart and lungs to deliver oxygen to working muscles for sustained activity
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Muscular Strength
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amount of force a muscle can produce with a single maximum effort
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Muscular Endurance
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ability of muscle to sustain a given level of muscle tension
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Flexibility
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ability to move joints through their full range of motion
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Body Composition
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amount of lean body tissue vs. body fat
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benefits of exercise
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Improved cardiorespiratory function
More efficient metabolism Improved body composition |
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Lifestyle physical activity for health promotion
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Surgeon General’s
150 calories per day or 1000 calories per week |
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Basic Principles of physical Training
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-Specificity
-Progressive overload Frequency Intensity Time Type -Reversibility -Individual differences |
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cardiorespitory exercises
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-Frequency - 3-5 days
-Intensity - 60-80% -Duration - 20-60 minutes -warm-up and cool-down |
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Types of Strength Training Exercise
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--Resistance exercise
Isometric (static) exercise Isotonic (dynamic) exercise -- |
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FITT principle
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frequency
intensity time type |
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___ American adults are overweight
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66%
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__ are obese
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32%
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year Estimated that the entire American adult population will be overweight or obese
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2030
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1 pound of fat = ___calories
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3500
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Body Composition made up of...
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Lean Body Mass
Body Fat |
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Essential fat
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3-5% of total fat in men, 8-12% in women
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Nonessential fat-(storage)
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--Located just below the skin
Depends on many factors: Gender Age Heredity Metabolism Diet activity level |
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Body Mass Index (BMI)
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Weight in kg / Height in meters (squared)
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Methods of Determining Percent Body Fat
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--Hydrostatic (underwater) weighing
Most accurate --Skinfold measurements Thickness of fat under the skin ---Electrical Impedance Analysis Electricity prefers lean tissue --Scanning procedures CT scan, MRI, Dual-energy X-ray |
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health risks with too much body fat
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Obese individuals have a mortality rate twice that of non-obese
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