Nutrition Flashcards
(31 cards)
three components of daily energy expenditure (DEE)
basal metabolic rate/resting metabolic rate, physical activity, and energy to process food
represents 50-70% of tot energy expenditure in a sedentary individual
basal metabolic rate/resting metabolic rate
kCal/day for adult male and female
male - 1800kCal per day
female - 1300 kCal per day
factors affecting resting metabolic rate
gender, body temp, environmental temp, thyroid function, pregnancy and lactation, age
energy in diet provided by what nutrients
fat, protein, carbs, and ethanol (if consumed)
these are all macronutrients
carbs are classified as…
monosaccharides (glucose and fructose)
disaccharides (sucrose, lactose, maltose)
polysaccharides (starch, potatoes, wheat)
what does the glycemic index do
quantitate the time course of rise and decline of blood glucose after a meal
reasonable amount of fiber that should be taken per day
20-38g/ day
benefits of fiber
adds bulk to diet, decreases constipation, decreases absorption of toxic compounds and carcinogen, draws water into intestine
90% of total dietary lipid
TAGs
importance of fat
supply essential FA, needed for absorption of fat soluble vitamins, increase palatability of food and provide satiety
fats that you should avoid
trans fatty acids
TAGs from plants have more unsaturated FA than those from animals with exceptions of
coconut oil and palm oil
deficiency of essential FA (linoleic and alpha linolenic acid) are characterized by
scaly dermatitis, hair loss, poor wound healing
deficiencies in these essential FA are rare
how does one reduce their fat intake to 30% of calories recommended
by decreasing saturated fats while increasing mono-unsaturated or poly unsaturated FA
where is it most important to reduce cholesterol
in the serum because dietary cholesterol doesn’t have such high effects on serum cholesterol
difference between getting protein from animals and from plants
you get all the essential amino acids you need from animals but from plants, you’ll need supplements to make up for the missing amino acids
proteins from animal sources
meats, poultry, milk, fish
how do you keep a nitrogen balance in the body
nitrogen intake = nitrogen excretion
how does one have a positive nitrogen balance
when N intake > N excretion due to pregnancy, recovery from trauma or surgery, growing child
how does one have a negative nitrogen balance
when N intake < N excretion due to inadequate dietary protein, lack of essential amino acids, trauma, burns, illness, surgery
major corporate of vascular disease
serum cholesterol
how does one reduce serum cholesterol
reduce saturated FA (replace it with monounsaturated FA or polysaturated FA) and prescribe statins
long term hormonal regulators of appetite and energy expenditure
leptin and insulin
