Nutrition I

Question 1

Energy Balance

Answer 1

Intake > expenditure = (+) energy balance

Intake < expenditure = ( - ) energy balance

Question 2

Cabrohydrates

Answer 2

45-65%
4 cal / g
Stored in muscles (15 g/ kg, 7 g/lb) & liver (80g)
Stored as glycogen (many linked molecules of glucose)
1200 Cal stored glucose = 10 mil run

Question 3

Simple carbs

Answer 3

short chains of sugar molecules
sugar, honey, milk, fruit
digested quickly for energy

Question 4

Complex carbs

Answer 4

longer chains of sugar molecules
broken down slowly -> provides longer lasting energy
wheat, rice, oats, dietary fibers, grains, fruits, veggies

Question 5

Dietary Fiber

Answer 5

Indigestible complex carb 
slows sugar absorption & prevents blood sugar spikes 
fee full longer 
reduces risk of T2 diabetes 
nuts, beans, whole grains, brown rice

Question 6

Enriched ingredients

Answer 6

indicate nutrients like fiber, vitamins, minerals were lost during refinement
manufacturers add vitamins and minerals not fiber

Question 7

Fats

Answer 7

25- 35%
9 cal / g
used for energy at low intensity
stored in adipose tissue, around organs (visceral fat) , muscles

Question 8

Protein

Answer 8

10- 15%
4 cal/ g
animal or plants
large molecules cleaved into amino acids
quality is more important
essential amino acids = body can not synthesize
major component of every cell
repairs bone, muscle, skin, and blood cells
antibodies is key element

Question 9

Complete proteins

Answer 9

body breaks down protein into smaller amino acids
9 of 20 acids come from food you eat
food that supplies all 9
most meats

Question 10

Incomplete proteins

Answer 10

lack one or more essential amino acids
beans, peanuts, soy, wheat, corn, rice, oats, nuts, seeds
veggies can be combined to make complete

Question 11

Minerals & Vitamins

Answer 11

Dietary Reference Intakes (DRI)
V-E
V-K
BETA-C 
V-C 
Calcium 
Iron 
Potassium 
Sodium