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23 Cards in this Set
- Front
- Back
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animal meats |
source that does not have carbs except milk (8-12g) |
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6 essential nutrients |
1. carbohydrates 2. protein 3. lipds 4. water 5. vitamins 6. minerals |
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Simple and Complex Carbohydrates |
Simple - quick energy, simple to digest, effect blood sugar
Complex - swwet potato, beans, Fiber - helps lower cholesterol, quick elimination, keeps us fuller, maintains BS
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Carbohydratyes |
sugars and starches, 45-65% of total daily calories, spares fats and proteins (prevent ketosis), 4 calories/gram, main source of energy (excess stores as glycogen in liver and muscles) |
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Fiber, advantages and disadvanrages |
Advantages: complex CHo delays glucose absorption and slows gastric emptying, cholesterol, quick elimination, 20-35 grams
Disadvantages: over 50 grams, interferes with meds absorptioon (calcium, iron, thyroid meds) |
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Pros and Cons of Carbohydrates |
Pros: cheap/abundant, quick energy, complex CHO (fiber)
Cons: dental caries, excessive amount increases calories and weight and tryglycerides, empy calories (sugar) |
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Protein Sources |
Animal (complete protein): meats, milk and cheese, egg, soy (only vege source)
Plant: legumes (soybeans, lentils, peanuts) 2 plant proteins = complete protein (complimentary protein) |
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Protein functions |
repair, growth and development, regulates fluid balance, antibodies, hormones, enzymes, neurotransmissions
4 calories per gram |
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Protein balance of nitrogen |
Negative nitrogen - catabolism, receiving insufficient protein and the body is breaking down more tissue than building
Positive Nitrogen - anabolism, nitrogen intake is greater than exertion
Goal is Nitrogen balance |
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Protein daily intake |
10-20% of calories, .8grams/kg (apprx 50 day)` |
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Fats (lipids) |
most dense form of energy - 9 calories/gram
insulation and cell wall
Saturated - animal fats (solid at room temp), raise cholesterol
Unsaturated - vegetable fat (liquid at room temp (oils), lower cholesterol |
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Trans fat |
fat the occurs when manufacturers partially hydrogenate liquid oils so that they become more solid, raise cholesterol |
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Cholesterol |
fatlike substance found only in animal products, not an essential nutrient (body makes sufficient amounts) |
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Triglycerides |
the form of fat that travels in the lymphatic and circulatory system |
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Fats (lipids) digestion |
slower, bile (pancreatic lipase for breakdown), most fat is absorbed in small intestines and transported to the liver by the lymphatic system, most remains in the body (3% excreted)
occurs in small instestine
9 calories/ gram
aids in absorption of fat-soluble vitamins, and provides insulation, structure and temperature control
20-35% of caloric intake |
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Water |
accounts for 50-60 of weight
2-3k - females 3-4k - males |
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Vitamins |
organic compounds needed by the body in small amounts, no calories/energy,
Water Soluble: C and B
Fat Soluble: ADEK
2 cups of fruit, 2 and 1/2 of vegetables
needed for metabolism of carbohydrates, protein, and fat |
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Water Soluble Vitamins |
Vitamin C
Vitamin B complex Ascorbic acid Thiamin Riboflabin Niacin Biotin Folate Cobalimin
absorbed through intestinal wall strait into bloodstream, not stored in body, excess excreted in urine |
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Fat Soluble Vitamins |
Vitamin A - carrots, egg yolk
Vitamin D - sunlight
Vitamin E - vegetable oils , wheat, whole grain
Vitamin K - leafy vegetables
absorbed with fat into lymphatic circulation, excess stored in fat and liver, |
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Minerals |
inorganic elements in all body fluids and tissues in form of salts or with organic compounds
Calcium - milk Phosphorus - milk Magnesium - leefy vegetables Potassium - whole grains Iron (micromineral) Sodium - salt Sulfer - meat
provide structure within body, regulate body process |
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Diarrhea > 500 ml in 2 days Vomiting > 5 days 1/2 normal intake for 5 days |
Diarrhea > 500 ml in 2 days Vomiting > 5 days 1/2 normal intake for 5 days |
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BMR calculation |
Weight x 11 (men) 10 (women) x
1.2 sedentary 1.3 light activity 1.4 moderate 1.5 high activity |
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BMI calculation |
weight in kgs/ (height in meters x height in meters)
19-25 normal >25 overweight > 30 obesity |
