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69 Cards in this Set
- Front
- Back
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nutrients
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life-sustaining substances found in food
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6 classes of nutrients
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protein, carb, fat, vitamins, minerals, water
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protein
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Builds and repairs body tissue, major component of enzymes, hormones, antibodies
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carb
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major preferred source of food, provides fiber
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lipids
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fats, chief storage form of energy, insulation and protection for organs, provide fat-soluble vitamins
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vitamins
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help promote and regulate processes, participate in energy release from food
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minerals
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enable enzymes to function, component of hormones, bone and nerve impulses
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water
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enables chemical reactions to occur, 60% of body weight. Cannot store or conserve it.
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fat-soluble vitamins
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vitamins A, D, E or K (all but B-C) can have a toxic amount. Need small amount, stored in fat
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water-soluble vitamins
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B-C. Too much, expelled in urine.
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essential vitamins
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have an RDA
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essential amino acids
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compounds that the body absolutely needs and it can't make for itself
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RDA
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guideline for almost all people of either gender
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MyPyramid food groups
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grains, veg, fruit, oils, milk, meat&beans
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MyPyramid principles
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activity, moderation, personalization, proportionality, variety, gradual improvement.
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leader nutrients
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If you obtain adequate amounts of leader nutrients from the foods you eat, you probably will obtain the other 30 nutrients as well. The ten leader nutrients are protein, carbohydrate, fat, vitamin A, vitamin C, thiamin, riboflavin, niacin, calcium and iron.
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nutrient density
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ratio of nutrient content (in grams) to the total energy content (in kilocalories or joules). Nutrient-dense food is opposite to energy-dense food (also called "empty calorie" food).
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complete protein
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contain all essential amino acids. Meat, milk, eggs.
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incomplete protein
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missing one or more essential amino acids. Beans etc. Can combine multiple (beans&rice) to achieve complete protein
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carb loading
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athlete's method to get as many carbs in the system as possible before an event. Difficult as athletes have a constant series of practice and events.
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hypoglycemia
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low blood sugar
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ketosis
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increased blood acids
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glycemic index
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effect on blood sugar. White bread = 100. Hi GI immediately after exercise, otherwise lower can be better
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hypercalciuric effect
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elevated calcium level in the blood, possible result of high protein diet
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essential fatty acids
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Omega 3 and Omega 6. Fatty acids that cannot be constructed within an organism from other components (generally all references are to humans) by any known chemical pathways; and therefore must be obtained from the diet. The term refers to those involved in biological processes, and not fatty acids which may just play a role as fuel.
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necessity for dietary fat
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cell membrane function, transport of fat-soluble vitamins, skin and hormones
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cholesterol
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Desirable <200 high >250. A lipid usually of dietary origin. Need every 3 years and use average of multiple readings if hi.
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Cardiac risk factors
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hypertensive, smoker elevated cholesterol sedentary SECONDARY FACTORS: obese diabetes family cardiac history <55 father or <65 mother
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lipoprotein
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arrangement of protein and lipids necesssary at the cellular level
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low-density lipoprotein (LDL)
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cholesterol with transport that attaches to arterial walls. Lousy cholesterol. Can be lowered by eating less fat, exercise, less saturated fat.
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LDL breakpoints
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Optimal <100 borderline >130 High >160 very high >190
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HDL
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more proteins than lipids, remove cholesterol from arteries to liver for repackaging and removal.
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HDL breakpoints
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< 40 increased cardiac risk. Aerobic exercise raiss. Slight alcohol consumption can raise.
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Breakpoints for non-venal cholesterol test
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> 160 or > 130 with high risk status … should be referred to physician
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trigliceride
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glycerol with 3 fatty acids attached. Most dietary fat
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saturated fat
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bonded with as much hydrogen as it can attach. Solid at room temperature, from meats and milk and tropical oils
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hydrogenated fat
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fat treated to break hydrogen bonds and make it solid at room temperature
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trans-fatty acids
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worst for raising cholesterol, partially hydrogenated
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ergogenic aids
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external influences which can positively affect physical or mental performance. People use all kinds of ingredients for this.
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research results on vitamins
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deficiency decreases performance but excess does not increase it.
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common vitamin deficiencies
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folate, Zinc B6, antioxidant, B6
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common vitamin deficiencies, especially for woman exercisers
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iron, zinc, b12
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best way to get vitamins
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from food
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antioxidants
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protect from free radical damage
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antiioxidant vitamin list
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beta carotene, C, E, sulfer, selenium
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free radicals
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o2 molecules with 1 electron. Some normal O2 molecules split into these and cause tissue damage
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Vitamin which helps eliminate free radicals
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E, though the required amount is generally within the normal dietary range and is very small.
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phytochemicals
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substances in plants which are not in vitamin tablets and appear to have of the many healthful effects people take vitamins for
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why iron is essential
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for formation of hemoglobin which carries oxygen in the cells
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benefits of minerals
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heart rhythm, regulate muscle contractions
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why not to take large iron doses
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supplementation in non-anemic has no benefit
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women and low iron
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menstruation, weight loss, calorie restriction, higher physiological need
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hemosiderosis
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iron metabolism disorder, large amounts of iron in the liver
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To improve iron intake
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eat foods hi in C to aid absorption of iron, eat meat, eat vegetable proteins with meat
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osteoporosis
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bone disorder, reduced bone density, especially women, especially with menstrual interruption
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risk factors for osteoporosis
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hormonal (lo estrogen), lo calcium, lo physical activity
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Age by which most bone mass is built
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35
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athletic amenorrhea
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menstruation stops from intense exercise, stress, energy drain, hormonal alterations. Increased fractures esp stress fractures. Can lead to osteoporosis
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eumenorrheic
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good menstruation
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dairy for the lactose intolerant
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yogurt, buttermilk, some cheeses, Lactaid, regular dairy in small amounts throughout the day
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probiotics
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bacteria that encourage formation of good bacteria & aid digestion
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dehydration
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can occur as little as 2% of body weight decrease from water. Fatigue and loss of coordination.
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relying on thirst to judge dehydration
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causes you to stop at 50-75% replacement of what was lost.
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urine color
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yellow can indicate dehydration. But diuretics cause urine to usually be clear.
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fruit juice and pop during exercise
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cramps, nausea, diarrhea, don't absorb it
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right carb content for fluid during exercise
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5%
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sugar for energy boost problem
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< 1 hour pre exercise will still
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low carb diet dangers
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dehydration and muscle protein loss causes the weight loss. Don't learn to eat right and change lifestyle. Exercise is
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salt tablets
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draw salt out of the body into the stomach, worsening dehydration.
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