Midterm 1 Flashcards
(111 cards)
1
Q
6 nutrients
A
carbohydrates fats (lipids) protein vitamins minerals water
2
Q
what are choloric nutrients
A
contain calories - provide energy
3
Q
what are the choloric nutrients
A
carbohydrates
fats
proteins
4
Q
relationship between grams of nutrient and calories
A
carbs - 4cal/g
fats - 9cal/g
proteins - 4cal/g
alcohol - 7cal/g
5
Q
average amount of calory consumption
A
male: 2500 cal/day
female: 2000 cal/day
6
Q
examples for carbpohydrates
A
bread/pasta/rise/potatoes
fruites/vegetables
7
Q
daily recommendation for carbohydrate consumption
A
45 - 65% of daily diet
8
Q
funtion of carbohydrates
A
energy source
turn into suger - goes into bloodstream
9
Q
what are carbohydrates devided into
A
simple - simple in structure
complex
10
Q
complex carbohydrates
A
starch: body is able to absorb sugar
fiber: bonds between glucose can not be broken down; formation of waste product; goal to consume 25g/day
11
Q
why is the cinsumtion of fiber important
A
cleaning of the body
12
Q
example for fats (tryglycerides)
A
oil, butter, sour cream, cream cheese, nuts, avocado
13
Q
saturated fats
A
animal fats - not healthy
14
Q
recommendation for daily fat consumption
A
20 - 35% of daily diet
15
Q
function of fat
A
energy source
protects organs
isolation of body
16
Q
when is fat the preferred energy source
A
when body has a high oxygen availability
17
Q
what are proteins formed by
A
amino acids
18
Q
recommendations for daily protein consumption
A
10 - 35% of daily diet
19
Q
function of protein
A
builds muscles and organs
regulation of H2O and pH value
20
Q
function of vitamins and minerals
A
regulation of the body
21
Q
what is ergogenic
A
performance enhancing techniques/substances
22
Q
classes of ergogenic aids
A
mechanical aids psychological aids physiological aids pharmacological aids nutritional aids
23
Q
what are nutritional aids
A
anything we can buy over the counter
supplements that are completly legal
24
Q
what are mechanical aids
A
some type of equipment
e.g. bike, shoes, tapes…
25
what are psychological aids
psychological preperation to be ready for competition
| e.g. imagery, music
26
what are physiological aids
refers to body
often illegal e.g. blood doping
sometimes legal - e.g. accupuncture
27
what are pharmacological aids
substances that help with performance
usage risky and illegal
e.g. steroids
28
what is the D.S.H.E.A.
Diet Supplement Health and Education Act
| requires companies to label products
29
what is an issue with D.S.H.E.A.
no safety testing required
no purity/what is in it
no efficacy/effectiveness proof
30
what is quakery
selling of stuff that is not effective
misinformation
promotion of workless products
31
what can the 6 essential nutrients be categorized as
macronutrients
| micronutrients
32
what are the current standarts represented by the Dietary Reference Intakes
Estimated average requirements
recommended dietary allowance
adequate intake
tolerable upper intake level
33
what does the estimated average requirement represent
nutrient intake that meet the requirement of hlf the healthy individuals in a population
34
what does the estimated average requirement establish
recommended dietary allowance
35
what does the recommended dietary allowance represent
average daily dietary intake to meet the nutrient requirement of most of the helthy individuals
36
what is the upper intake level
highest level of daily nutrient intake that doesn´t cause adverse health effects
37
what information does the Dietary Reference Intake give us
more about population than individual
| not specific what we should eat
38
what is the most important food group on a plate
vegetables and grains
39
what does the food exchange system say
idea of exchanging foods for foods of same nutrient groupto change up a meal
40
what kind of foods have a high nutrient density
foods tht contain a significant amount of specific nutrient compared to its caloric content
41
what is the opposite of high nutrient density
empty calorie
42
what are healthy dietary guidelines developed for
minimize the risk of various chronic disease
43
what are the 5 subsections of healthy dietary guidelines
follow a healthy eating pattern across the lifespan
focus on variety, nutrient density and amount
limit calories from added sugars and saturated fats and reduce sodium intake
shift to healthier food and beverage choices
support healthy eating patterns for all
44
what type of food does a vegan individual eat
no animal products at all
45
what type of food does a ovovegetarian eat
eggs
46
what type of food does a lactovegetarian eat
dairy products
47
what type of food does a lactoovo-/ovolactovegetarian eat
eggs and dairy products
48
what type of food does a pescovegetarian eat
eats fish
49
what type of food does a semivegetarian eat
fish and white poultry meet
50
what are some concerns related to vegetarianism
inadequate caloreis intake
B12 not found in plant foods
diets may be low in iron, calcium and zinc
low protein intake
51
benefits for vegans
```
low saturated fat
high fiber intake
low calorie intake
high vitamin
high nutrient density
high phytochemical content
```
52
who was the food exchange system first created for
people with diabetes
53
affects of vegetarian diets on physical performance
limited research
| pros and cons
54
what is a dietary supplement
food product added to a total diet
55
what are the various types of vegetarianism
```
vegan
ovovegetarian
lactovegetarian
ovolacto-/lactoovovegetarian
pescotarian
semivegetarian
```
56
what are the main types of carbohydrates
simple carbohydrates
| compley carbohydrates
57
subcategories of simple carbohydrates
monosaccharides (single sugars)
| disaccharides (double sugars)
58
examples for monosaccharides
glucose
glactose
fructose
59
example for disaccharides
maltose
lactose
sucose
60
subcategories of complex carbohydrates
starch
| fibers
61
what are different disaccharides made of
glucose + glucose = maltose
Glucose + galactose = Lactose
Glucose + Fructose = Sucrose
62
what are the complex carbohydrates made of
chains of glucose
starch can be broken down
fiber bonds cannot be broken down - gets eliminated
63
what is the recommended dietary allowance for carbohydrates
130g
| its a minimum
64
what is the daily value of carbohydrates in our diet
60% of daily energy needs
300g on a 2000 calorie diet
25g of fiber
65
what is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates
46 - 65% of energy intake
66
what % of americans is overweight and/or obeset
2/3; 65%
67
what should a daily meal plate include
```
carbohydrates
vegetables
protein
fruits
dairy
```
68
what are polysaccharides
carbohydrates with multiple sugars bond together
| complex carbohydrates
69
what does daily value mean
one # recommended to all individuals that should be eaten of a nutrient pe day
70
conversion of total daily calories recommended grams of carbs carbohydrate in that diet
total calories * recommended % of carbs per diet in decimal = ....cal are carbs
carbs cal/4cal per gram = ...g of carbs
71
where does glucose go once absorbed
used for energy
converted to liver or muscle glycogen
converted and stored as fat in adipose tissue
excreted in urine
72
what is glycogen
stored form of carbs
73
where is glycogen stored at
in muscles and liver
74
when are glycogen stores used
sleep
between meals
during exercise
75
what are the two main fuels that are used 24/7
carbohydrates
| lipids/fats
76
what determines what kind of fuel is used as a energy source
availability of oxygen
| intensity of exercise
77
major energy source at rest
fat - 60%
| carbs - 40%
78
when is carbohydrate the major energy source
very high intensity - anaerobic exercise
high intensity aerobic exercise
prolonged aerobic exercise
intermittent high-intensity exercise
79
when si fat the major eneryg source
during low intensity exercise (40 - 50%)
80
what is it called when the blood sugar is low
hypoglycemia
81
what hormones control blood sugar
insulin
| glucagon
82
carbs intake recommended for athletes
8-10g per body kg
| 65-80% of daily energy intake
83
what is glycogen/carbohydrate loading?
method of increasing muscle glycogen levels
| 7 days diet prior to event
84
what kind of athletes would benefit from glycogen loadingq
endurance athletes
85
what are issues of glycogen loading
extra glycogen gets stored together with extra H2O -> higher body weight
86
what are pros of glycogen loading
increase in muscle glycogen
| helps maintain an optimal pace longer
87
what are the different types of fats
triglyderide
sterol (Cholesterol)
phospholipids
88
what are triglycerides formed of
glycerol and 3 fatty acids
89
what are fatty acids made up off
long arbon chains
90
different types of fatty acids
```
saturated fatty acids
monounsaturated fatty acids
polyunsaturated fatty acids
unsaturated fatty acids (cis)
unsaturated fatty acids (trans)
omega-3 fatty acids
```
91
in what kind of food are saturated fatty acids/fats found
animal products
coconut
palm
92
characteristics of saturated fatty acids/fats
bad for health
| increase risk of disease
93
in what foods are monounsaturated fatty acids (MUFAs) found at
olive oil
canola oil
avocado
nuts
94
characteristics of monounsaturated fatty acids (MUFAs)
missing 2 hydrogen
double bond between 2 carbons
good for health
95
in what foods are polyunsaturated fatty acids (PUFAs) found at
most oils
nuts
fish (omega-3)
96
characteristics of polyunsaturated fatty acids (PUFAs)
multiple hydrogen are missing
| multiple carbons form double bonds
97
when is a polyunsaturated fatty acids (PUFA) considered as omega-3
when first double bond happens at 3rd carbon
98
what unsaturated fatty acid is healthy
cis
| natural fat form
99
characteristics of trans unsatuated fatty acids
bad for health
increases disease risk
created in man-made formations
100
what is colesterol
not a fat, but a sterol
| not essential nutrient - body can make it (liver)
101
what kind of food contain cholesterol
all animal foods
102
what is cholesterol used for
to produce other products in the human body
103
what foods contain phospholipids
fat rich foods (eggs, liver,peanuts)
104
recommended daily lipid intake
total fat: 20-35% of daily energy intake
saturated and trans fatty acids: 7-10% of total caloric intake
25%MUFA and PUFA
105
recommended daily cholesterol intake
100mg/1,000 calories
106
what can be health realted issues with to much fat in the diet
risk of heart disease
obesity
certain forms of cancer
107
what are the two types of lipoproteins
low density lipoprotein (LDL)
| high density lipoprotein (HDL)
108
what are lipoproteins used for
to dissolve and move fats in water
109
responsibility/characteristics of LDLs
carries cholesterol to cells
bad for health
small dense
110
responsibility/characteristics of HDLs
deliver used cholesterol from cells to liver
recycle
good for health
high in protein
111
what is important for fat consumption
not amount but rather type of fat
