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27 Cards in this Set

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how many cal/g do carbs have

4

how many cal/g does fat have

9

how many cal/g does protein have

4

what percent of energy at rest do carbs supply

about 40%

what percent of energy at max do carbs supply

up to 95%

what percent of calories should be carb

45-65%

examples of monosaccharide carbs

fructose


glucose


galactose

examples of disaccharides

sucrose


maltose


lactose

example of complex carbs

whole wheat bread


brown rice


fruits/veggies

soluble fiber

delays stomach emptying


decreases absoption of LDL

examples of soluble fiber

oatmeal, lentils, apples

insoluble fiber

gut health


promotes digestion and regularity

examples of insoluble fiber

whole wheat


brown rice


nuts

% calorie intake from fat

20-35%

saturated fats

solid at room temp


increases LDL

where is saturated fat mostly found

cheese, beef, butter

trans fat

partially hydrogenated oils


extends shelf life

examples of trans fat

fast food


gas station food

polyunsaturated fat

decrease LDL and risk of heart disease


divided into omega 3 and omega 6

examples of polyunsaturated fat

salmon, soybean oil, walnuts

monounsaturated fat

liquid at room temperature


increase HDL


decrease LDL

examples of monounsaturated fats

olive oil, canola oil, peanut oil

% of calories for protein

10-25%

what are amino acids

building blocks of protein

where do essential amino acids come from

diet

where do non-essential amino acids come from

body

what vitamin helps with blood clotting

vitamin k