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51 Cards in this Set
- Front
- Back
Name the prime function of proteins
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needed for growth and repair of all tissues in the body
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What is the protein needs on a per kg basis
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8 grams of protein/kg per day
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What is an example of 2 foods that make a complete protein
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beans and rice (complementary proteins)
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Name the legume that contains the most complete protein
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Dried beans and peas
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Positive nitrogen balance
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nitrogen intake in food is more then what is being excreted
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Negative Nitogen balance
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nitrogen intake is less then what is being excreted
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Nitrogen balance
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the amount on nitrogen intaken is the same as being excreted
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Rule about making a complete protein in the body
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Are foods that contain all essential amino acids in correct amounts and proportions
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The cause of Kwashiorkor
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Malnutrition caused by protein deficiency
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Discuss carbohydrate loading for athletes
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attempt to increase energy
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List concerns for planning a pre-event meal
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stress causes slow digestion, fatty foods stay in stomach, fluids are important
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What is a disadvantage of feeding athletes sugar before an event.
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can cause insulin overeaction causing decreased performance
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3 reasons why protein supplements would not benefit trained athletes
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may lead to dehydration
inadequate carbohydrate intake increased calcium excretion |
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Discuss water needs for athletes
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dehydration limits capacity to work, it is hard to replace water
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List a reason why athletes need more iron then in the RDA
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physical performance is reduced in iron deficiency
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Should salt tablets be routinely given to an athlete
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No because they increase potassium loss
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Discuss ergogenic supplements for athletes
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not needed and may end up being harmful
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What is creatine and its functions
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Creatine is made in the body and is found in meate, fish and most animal products. Plays major role in energy metabolism
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Creatine limits?
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Yes if too much supplementation is taken then the body stops making it
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Energy requirements for activity vs BMR
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BMR is amount of energy required to maintain life at rest for internal work of body
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3 factors affecting BMR
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Body composition
Age State of Nutrition |
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Energy in relation to kilocalories
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Energy is measured in calories
1000 calories = kilocalories |
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What is the number of pounds suggested as a good weekly weightloss
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2 pounds per week
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Define Obesity
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Weighing more then 20% above average for age and height
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morbid obesity
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weighing twice as much as you should be
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Differentiate between overweight and overfat
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Overfat is obese while overweight is not obese
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3 theories concerning the cause of overfatness
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Calorie intake greater then output
inherited or family pattern lack of exercise |
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3 treatments for obesity
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Exercise
diet changes behavioral modification |
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health risks involved in using diet pills
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increased blood pressure
damages blood vessels heart abnormalities |
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What is the difference between natural and synthesized vitamin?
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There is no difference
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Why is the RDA for some B vitamins lower for women
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because of pregnancy and pregnancy pills taken
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What is the most important function of B vitamins
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needed for coenzymes
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What are the essential amino acids
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histadine, isoleucine, leucine, lysine, methionine, phenylalanire, thernine, tryptophan, valine
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Each B vitamin, an excellent food source
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b1- cereal grain
b2- dairy products and meat b6- chicken, liver b12- meat |
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What is the reason the FDA limits amount of folacin in non-prescription vitamin pills
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If person has B12 deficiency, folacin can damage central nervous system
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What are phytochemicals
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Naturally occuring active chemical substance found in plants. May be an antioxidant, and may prevent cancer
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3 examples of phytochemicals and a food source of each
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cyanin- berries
Malvidin- red grapes Apigenin- celery |
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What are foods high in complex carbohydrates
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bread, cereal, pasta, and vegetables
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calories provided by carbs, fats, proteins
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carbs: 4
protein: 4 Fats: 9 |
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What are the 4 factors which determine your total energy needs
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Basal Metabolism
Physical Activity Maintenance of body temp specefic dynamic action of food |
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For the average person what factor uses the most energy
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Basal metabolism
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Calculate protein needs on a kg basis for athletes
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depends
men - 56 women - 46 |
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Problem with fad diets
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high protein low carbs, when the diet is so low in carbo that the fat deposits are broken down faster than the body can use it for energy
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PKU
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inborn error of metabolism
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how do vegetarians get protein?
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dried beans, peas, cereal and bread
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specefic dynamic action of food
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ingestion of food increases the metabolic rate
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niacin
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part of coenzymes needed to provide energy from carbs and fats
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where do you find vitain B-12
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part of a coenzyme in all cells
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nutritional status
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For kids it is height and weight
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What is the most unstable vitamin?
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Vitamin C
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What is the most complete protein?
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Milk
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