Food Energy & Carbohydrate Requirements

Question 1

Calorie

Answer 1

heat energy required to raise the temperature of 1 gram of water by 1 degree Celsius; used to quantify the energy conveyed through food – in the U.S. a kilocalorie (kcal) is synonymous with a calorie but is actually 1000x more energy

EASIER TO REMEMBER:
[ unit of energy ]

Question 2

Energy-yielding nutrients:

Answer 2

macronutrients which provide the body with caloric energy; includes carbohydrates, protein, fat, and alcohol

Question 3

Non-energy yielding nutrients:

Answer 3

Non-energy yielding nutrients: micronutrients that regulate bodily homeostasis including vitamins and minerals as well as water

Question 4

Atwater energy values

Answer 4

Carbohydrates
4 kcal/g (activity)

Protein
4 kcal/g (recovery)

Fats
9 kcal/g (rest)

Alcohol
7 kcal/g (toxin)

Question 5

Coefficient of digestibility (COD)

Answer 5

: proportion of food digested compared to what is (actually) used by the body

Plant-based foods, products high in fiber, and lean proteins have lower CODs; provide a lower caloric yield, which can make them beneficial for weight management

Question 6

Thermic effect of food (TEF):

Answer 6

(EASIER TO REMEMBER)

«&laquo_space;the amount of energy it takes for your body to digest, absorb, and metabolise the food you eat.&raquo_space;»

[notes definition] - energy expenditure above resting measures due to the cost of digestion, absorption, and storage of food following consumption

Fiber and lean proteins promote increases in daily TEF (up to 10% of daily energy expenditure)

Question 7

Factors that affect dietary sufficiency include:

Answer 7

• 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

Question 8

Dietary Reference Intake (DRI) values reflect research on

Answer 8

nutrient intake levels that prevent deficiency or disease as well as levels that may be too high and cause toxicity

Question 9

Estimated Average Requirement (EAR):

Answer 9

intake level estimated to meet the requirement of half the healthy individuals in a particular group; is used to develop a recommended daily allowance

Question 10

Recommended Daily Allowance (RDA):

Answer 10

intake level sufficient to meet the requirement of 97-98% of healthy individuals in a particular group

Question 11

Adequate Intake (AI):

Answer 11

recommended average daily intake level within a group of people

Question 12

Tolerable Upper Intake Level (UL):

Answer 12

the highest intake level for a nutrient that is likely to pose no risk of adverse health effects to nearly all individuals in the general population

Question 13

Carbohydrates (CHOs)

Answer 13

CHOs are the primary fuel for physical activity and run the central nervous system (CNS), including the brain

Question 14

Monosaccharides:

Answer 14

simple sugars: glucose, fructose, galactose

[CHOs]

Question 15

Disaccharides

Answer 15

sugar formed when two monosaccharides bond: sucrose, lactose, maltose

[CHOs]

Question 16

Polysaccharides:

Answer 16

complex CHOs composed of long chains of monosaccharides; one of the healthiest forms in the diet

Ex:
Cellulose
Glycogen
Starch

[CHOs]

Question 17

Starch:

Answer 17

storage form of CHOs in plant-based foods consisting of chains of sugars which can be easily digested and used for energy

Fiber is a non-starch polysaccharide vital to digestive and overall health and comes in two major dietary forms

Useful for weight management as they provide high satiety and a low caloric yield of <2 kcals/gram; RDA = 20-35g

[CHOs]

Question 18

Soluble fiber:

Answer 18

attracts water and turns to gel during digestion, slowing the release of energy and making it useful for blood glucose regulation

Found in oats, barley, nuts, seeds, beans, and some fruits

Question 19

Insoluble fiber:

Answer 19

adds bulk to stool and helps food pass more quickly through the intestines for improved digestive health and removal of carcinogens

Found in wheat bran, vegetables, seeds, and various whole grains

Question 20

Carcinogenic:

Answer 20

substance that has the potential to promote cancer within the body

Question 21

Overall benefits of fiber

Answer 21

Adds bulk (satiety)

Decreases Glycemic index - slows absorption

Increases Intestinal mobilization

Increases Thermic
Effect of Food

Decreases Circulating cholesterol & triglycerides

Question 22

RDA for CHOs = ___ # of total calories?

Answer 22

55-60% of total calories, with the majority coming from complex sources – this value seems ideal for athletes but may be too high for sedentary individuals

The average American consumes about 40-50%, with an estimated 25% of total calories coming from simple sugars – the recommended sugar intake goal is <10%

It is estimated that people consume >100 lbs. of sugar annually which is detrimental to overall health and increases the risk for obesity and metabolic disease

Question 23

More Facts

Sugar – The Metabolic Disruptor

Answer 23

When sugary CHOs are consumed they cause a spike in blood sugar, while complex CHOs promote a moderated response

Spikes in blood sugar cause surges in insulin which can lead to insensitivity to insulin over time (promotes diabetes and other metabolic issues

Question 24

Glycemic index:

Answer 24

measure of the blood glucose-raising potential of CHO content in a food; a value of 100 represents the standard or the equivalent of pure glucose

Question 25

Glycemic response:

Answer 25

the impact a food or meal has on blood glucose following consumption

Question 26

Glycemic load:

Answer 26

simultaneously describes the blood glucose-raising potential as well as total quantity of CHO in a food; formula = (glycemic index x grams of CHO) ÷ 100