food energy and carbohydrate requirements Flashcards
(91 cards)
1
Q
Calorie
A
heat energy required to raise the temp of 1 g of water by 1 degree celsius
2
Q
food labels present energy in
A
kilocalories
3
Q
energy yielding nutrients
A
macronutrients which provide the body with caloric energy
carbs, protein, fats, alcohol
4
Q
non-energy yielding nutrients
A
micronutrients that regulate bodily homeostasis including vitamins and minerals as well as water
5
Q
energy conversion in humans
A
chemical energy–>ATP–>chemical waste–>heat
6
Q
carbs __ kcal/g
A
4, activity
7
Q
fats ___kcal/g
A
9, rest
8
Q
protein ___kcal/g
A
4, recovery
9
Q
alcohol ___kcal/g
A
7, toxin
10
Q
coefficient of digestibility
A
proportion of food digested compared to what is actually used by the body
11
Q
____, ____ and ____ have lower COD
A
plant based food, high fiber, lean protein
12
Q
lower COD foods provide ___ caloric yield
A
lower
13
Q
thermic effect of food
A
energy expenditure above resting measures due to the cost of digestion, absorption and storage of food following consumption
14
Q
___ and ____ promote increases in daily TEF
A
fiber, lean protein
15
Q
dietary reference intake values reflect
A
research on nutrient intake levels that prevent deficiency or disease as well as levels that may be too high and cause toxicity
16
Q
estimated average requirement
A
intake level estimated to meet the requirement of half the healthy individuals in a particular group
develops recommended daily allowance
17
Q
recommended daily allowance
A
intake level sufficient to meet the requirement of 97-98% of healthy individuals of a particular group
18
Q
adequate intake
A
recommended average daily intake level within a group of people
19
Q
tolerable upper intake level
A
the highest level for a nutrient that is likely to pose no risk of adverse health effects to nearly all individuals in the general population
20
Q
factors that affect dietary sufficiency include
A
- food and nutrient timing
- food quantity and type
- variations in nutrient digestion, absorption, and assimilation
- individual requirements for energy based on physical factors: age, sex, physical activity
- other influences, such as dietary practices, preferences, and risk of food allergies
21
Q
carbohydrate abbreviation
A
CHOs
22
Q
___ are the primary fuel for physical activity and run the CNS
A
carbs
23
Q
monosaccharides
A
simple sugars: glucose, fructose, galactose
24
Q
disaccharide
A
sugars formed when two monosaccharides form: sucrose, lactose, maltose
25
polysaccharides
complex CHOs composed of long chains of monosaccharides
26
one of the healthiest forms of CHOs in the diet
polysaccharides
27
starch
storage from of CHOs in plant based foods consisting of chains of sugars which can be easily digested and used for energy
28
fiber
non starch polysaccharide vital to digestive and overall health and comes in two major dietary forms
29
fiber is useful for weight management as they
provide high satiety and low caloric yield of <2kcals/g
RDA 20-35g
30
soluble fiber
attracts water and turns to gel during digestion, slowing the release of energy and making it useful for blood regulation
31
soluble fiber found in
oars, barely, nuts, seeds, beans, some fruit
32
insoluble fiber
adds bulk to stool and helps food pass more quickly through the intestines for improved digestive health and removal of carcinogens
33
insoluble fiber found in
wheat bran, vegetables, seeds, various whole grains
34
carcinogenic
substance that has the potential to prove cancer within the body
35
benefits of fiber (5)
adds bulk
lower glycemic index: slows absorption
increase intestinal mobilization
increase thermic effect of food
decrease circulating cholesterol and triglycerides
36
RDA for CHOs
55-60% of total calories, with the majority coming from complex sources
37
average American consumes ___% CHOs, with an estimated ___ of total calories coming from simple sugars
40-50
38
recommended sugar intake goal is
<10%
39
it is estimated that people consume ____ of sugar annually which is detrimental t overall health and increases the risk for ____ and _____
>100lb
obesity, metabolic disease
40
one 12oz can of soda per day
39g of sugar per can
how many lbs per year
32
41
potentially associated with high dietary sugar intake
obesity, cardio metabolic disease, systemic inflammation
T2DM or normal-weigh diabetes and hepatic insulin resistance
elevated visceral fat storage
hyperlipidemia
increased waking cortisol levels
young age arthritis
42
when sugary CHOs are consumed they can cause ____ whole complex CHOs promote ____
spike in blood sugar
moderate response
43
spikes in blood sugar case surges in ____ which can lead to insensitivity over time
insulin
44
metabolic discord caused by nutrition and the development of obesity/disease
excessive insulin release in response to blood sugar
excess sugar conversion into triglycerides in the liver
triglycerides stored in adipose tissue and increased systemic inflammation
45
glycemic index
measure of the blood glucose-raising potential of CHO content in a food
value of 100 represents the standard or equivalent of pure glucose
46
glycemic response
impact a food or meal has on blood glucose following consumption
47
glycemic load
simultaneously describes the blood glucose-raising potential as well as total quantity of CHO in a food
48
glycemic load formila
(glycemic index x grams of CHO)/100
49
low and medium glycemic index foods have ___ impact on blood sugar regulation and ____ of insulin spikes
positive
minimization
50
low GI
<55
51
medium GI
56-69
52
high GI
>70
53
manufacturing processes reduce the ______ of most natural CHO based foods, therefore reducing their _____
biological integrity, nutritional value
54
processed CHOs promote
glycemic responses similar to sugar and increase the risk for visceral fat storage
55
the effect of processed flours on blood sugar levels (cracked wheat vs course flour vs fine wheat flower)
they all have a peak spike around 40 seconds, with cracked wheat having the lowest spike and fine white having the highest
56
the common "three square meals a day" does not accomplish
proper blood sugar regulation
57
proper blood sugar regulation throughout the day is accomplished via
appropriate CHO food selection and strategized nutrient timing
58
breakfast, lunch and dinner should be ______ and ____ in between
moderate size, healthy snacks
59
hunger
a biological need to eat in response to declining blood sugar
60
appetite
a psychologically-driven desire to eat
61
appetite can be expedited by
planning meals too far apart and other visual/environmental cues
62
skipping meals or failing to space food intake out every ____ allows hunger to progress to appetite which leads to ______
2-3 hours, over eating
63
low CHO diets reduce _______ and cause _______ compromising _______
performance and total work capacity the body to break down lean proteins for necessary fuel
the protein-sparing mechanism
64
protein sparing mechanism
processes to protect proteins. by preventing conversion into fuel
65
____,_____,______,_____,____ or _____ can all impact CHO sufficiency
poor food selection, high-protein diet, reduced total caloric intake, starvation, fasting, intentional CHO restriction
66
______ and _______ trigger glucose synthesis via a process called gluconeogenesis in the liver
reduced muscle glycogen reserves
low plasma glucose concentrations
67
gluconeogenesis at the expense of bodily protein:
sustained low ____ levels--> ______ loss-->____ sparing --> ___&____ shifts -->____ deamination _____-->increased ______
glucose
protein sparing
glycogen
neurochemical and hormonal
protein
gluconeogenesis
blood glucose
68
adequate CHO intake allows ____ training intensities and ____ to support performance and health-related goal attainment
greater
69
carbohydrate needs are primarily dictated by
activity intensity and volume
70
the mean in the US of CHO intake is roughly ____% of total calories for most individuals
50
71
determining need carbs:
sedentary
3-4g/kg
45-50%
72
determining need carbs
physically active
4-5g/kg
50-55%
73
determining need carbs
moderate intensity
5-6g/kg
55-60%
74
determining need carbs
vigorous exercise
6-8g/kg
60-65%
75
determining need carbs
competitive athlete
7-10g/kg
60-65%
76
example demonstrating the amount of carbohydrates needed for a 35 year old 5'5" male, 75 kg, who participates in regular, moderate exercise most days of the week
- daily caloric intake: 2744kcal
- recommended CHO intake: 60%
2744x60%= 1646
1646 kcal CHO / 4kcal/g =412g
412 g / 75 kg= 5.5g CHO per kg body weight
77
Which of the following would most likely create the greatest increase in caloric expenditure due to the thermic effect of food?
a. Lean chicken breast
b. Low-fiber cereal
c. Sport drink
d. All of the above
a
78
If a person ate a bowl of ice cream that contained 20 g of fat, how many calories did he or she consume just from the fat content of the dessert?
a. 80 kcals
b. 180 kcals
c. 280 kcals
d. 380 kcal
b
79
If a person ate a bowl of ice cream that contained 20 g of fat, how many calories did he or she consume just from the fat content of the dessert?
a. 80 kcals
b. 180 kcals
c. 280 kcals
d. 380 kcal
b
80
What is the RDA for fiber intake?
a. 10-15g per day
b. 15-20g per day
c. 20-35g per day
d. At least 50g per day
c
81
Which of the following foods when consumed as a single item would create the highest glycemic response?
a. Apple
b. White bagel
c. Lentils
d. Yogurt
b
82
low-carbohydrate diets can reduce performance and cause the breakdown of lean bodily proteins due to the loss of ______
protein-sparing mechanism
83
the ____ is a dietary reference value which indicates a nutrient intake level sufficient to meet the requirements of 97-98% of healthy individuals in a particular group
recommended daily allowance
84
the ____ for a food reflects the proportion digested compared to what is actually absorbed and useable for the body
coefficient of digestibility
85
true or false: fiber tends to provide <2kcals/g because the body cannot completely break it down for energy provision
true
86
true or false: the goal for sugar intake is to keep it below 25% of daily calories
false
87
true or false: processed carbohydrates are metabolized in the body similar to sugar and increase the risk for fat storage
true
88
define each of the following terms
hunger
appetite
Hunger: a biological need to eat in response to declining blood sugar ,
Appetite: a psychologically-driven desire to eat; can be expedited by planning meals too far apart and other visual/environmental cues
89
identify at least three potential benefits of fiber
a. enhanced GI function
b. mobilization of harmful chemical and carcinogens in the intestines
c. slowed CHO and sugar metabolism/absorption
d. improved regulation of blood sugar
e. aids weight management
f. adds bulk to the diet for satiety
g. increased thermic effect of food
h. potential reduction in circulating cholesterol and triglycerides
90
identify at least three potential adverse effects of high dietary sugar intake
a. obesity
b. cardiometabolic disease
c. systemic inflammation
d. increased risk for diabetes
e. elevated visceral fat storage
f. hyperlipidemia
g. increased cortisol levels
h. premature arthritis
91
identify appropriate daily carbohydrate intake (in g/kg of body weight) for the following individuals
sedentary person (couch potato)
competitive athlete who trains nearly every day of the week
person who regularly performs moderate-intensity exercise
Sedentary person (couch potato): 3-4 g/kg
Competitive athlete who trains nearly every day of the week: 7-10 g/kg
Person who regularly performs moderate-intensity exercise: 5-6 g/kg
