Domain 1: Macronutrients

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Carbohydrates

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Sugars, starches, celluloses, and fiber; chief source of energy

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Monosaccharide

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Single sugar unit; Glucose, fructose, galactose

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Disaccharides

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2 sugar units; Sucrose, lactose, maltose

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Polysaccharides

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Long chains of monosaccharide units linked together; starch, fiber

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Fiber

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Complex carbohydrate; provides bulk of diet and intestinal health; regulates absorption of glucose

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Soluble fiber

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Dissolved by water; helps moderate blood glucose and lower cholesterol

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Insoluble fiber

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Does not dissolve in water

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Glucose

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Simple sugar made by the body from carbs, fats, and sometimes proteins; main source of fuel

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Glycogen

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Complex carbohydrate used to store energy in liver and muscle tissue

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Glycemic index

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The rate carb sources raise blood sugar and the effect on insulin release: hi equals greater than 70, moderate equals 56–69, low equals less than 55

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Lipids

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Monounsaturated: olive oil, avocado, peanut. Polyunsaturated: sunflower oil, soy oil, omega 3s. Saturated: meat, coconut oil, dairy

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Triglycerides

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Chemical form of most fat in food and in the body

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Saturated fatty acid

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Raises “bad“ LDL cholesterol

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Trans – fatty acids

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Used to increase shelf life and foods; Raises bad and lowers good cholesterol

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Unsaturated fatty acid

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Increases “good” HDL cholesterol; decreases risk of heart disease

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Monounsaturated fatty acid

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Lipid missing one hydrogen; one double bond

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Polyunsaturated fatty acid

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Lipids with more than one point of unsaturation

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Protein

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Amino acids linked by peptide bonds

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Essential amino acids

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Cannot be manufactured by the body; must be obtained from food; there are eight

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Nonessential

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Can be manufactured by the body

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Complete protein

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Supplies all essential amino acids in appropriate ratios

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Incomplete protein

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Contains less than all eight essential amino acids in appropriate ratios

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Micronutrients

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Vitamins and minerals needed for health

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Toxicity

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Degree to which a substance causes harm

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Water percentage of body

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60%

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Sedentary adult water consumption

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3 L Per day for men, 2.2 L per day for women

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Overweight water recommendation

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Extract the answers of fluid for every 25 pounds overweight

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Calorie

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Amount of heat energy required to raise 1 g of water by 1°C

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Resting metabolic rate RMR

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Amount of energy expended at rest

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Thermic effect of food TEF

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Additional energy use for digestion; 6 to 10% of total energy expenditure

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Energy expended during physical activity

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Around 20% of total energy expenditure

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Protein intake

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4 cal per gram. Sedentary adult .4 g per pound per day. Strength athletes .5 -.8 g per pound per day. Endurance athletes .5 to .6 g per pound a day. 10 to 35% diet

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Carbohydrate intake

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4 cal per gram. 6 to 10 g per kilogram per day. 25 to 30 g from fiber. 45 to 65% of diet

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Fats

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9 cal per gram. Should be 20 to 35% of total intake. High polyunsaturated to saturated ratio is desirable

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Carbs for performance

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You are a high carb meal 2 to 4 hours before exercise. Eat 30 to 60 g every hour during exercise lasting more than 60 minutes. Eat 1.5 g per kilogram body weight 30 minutes after exercise to maximize glycogen replenishment

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Dietary reference intakes DRI

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Guidelines for adequate intake of the nutrient

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Recommended dietary allowance RDA

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Average daily nutrient intake level to meet the requirement of nearly all healthy individuals

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Tolerable upper intake UL

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Highest average daily intake level Likely to pose no risk to help

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Adequate intake AI

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Recommended average daily nutrient intake level adequate for healthy individuals