Nutrition Principles Flashcards
(35 cards)
What are Macronutrients?
- Nutrients that provide calories and/or energy
- Needed for growth, metabolism, & other body functions
- Need in macro (large) amounts
What are the 3 Macronutrients?
- Carbohydrates
- Proteins
- Fats
Define Carbohydrates (macronutrient)
- Carbohydrates are the main fuel source of the body (50-65% of diet)
- They are easily stored and used by the body
Define Proteins (macronutrient)
- Made up of amino acids, both EAAs (essential amino acids) and BCAAs (25% of diet)
- Function: needed for growth, maintenance and repairs of all body tissues
- Also used to make hormones, enzymes and antibodies
Protein Alternatives:
Vegetarianism - different types
**May experience nutrient deficiencies, particularly protein
Whey Protein
- Derived from milk
- Dissolves easily in water
- 95% lactose-free
Soy Protein
- Only plant protein that contains all essential amino acids
- Cholesterol and lactose-free
- 25g per day may help reduce risk of heart disease (when combined with diets low in saturated fat and cholesterol)
Define Fats (macronutrient)
- Most CONCENTRATED form of energy
- Function: essential for energy, organ protection and joint lubrication, insulation, hormones, etc (15-30% of diet)
- Different fats are classified by saturation
What are the calories per gram for Carbohydrates?
4 cal / 1 gram
What are the calories per gram for Proteins?
4 cal / 1 gram
What are the calories per gram for Fats?
9 cal / 1 gram
What are Micronutrients?
- Nutrients that provide no direct energy value are needed for energy release, maintaining water balance and muscle contraction
- Needed in “micro” (small) amounts
What are the 2 Micronutrients?
- Minerals:
- Vitamins:
Define Water
- No nutritional value, but is essential to life
- Makes up 70% of an individual’s total body mass
- Helps maintain body temperature
- Lubricates joints (calorie free)
**General Rule: Drink half your body weight in ounces
Define FAD diets
- Eating plans that promise quick and dramatic results
- Usually eliminates a type of food(s) or emphasizes one food to reach your goals
- Doesn’t fix the “problem”
- Doesn’t change the habits
What are some Unhealthy Eating Behaviours?
- long-term fasting
- Skipping meals
- Eliminating certain foods from meals
- Over-supplementing for weight and muscle gain
- Eating too many fast foods, processed foods, etc.
What are some Healthy Eating Behaviours?
- Enjoy a variety of foods from each food group every day
- Choose certain lower fat type foods more often
- Choose whole grain products more often
- Choose dark green and colourful vegetables more often
- Choose leaner meats, poultry and fish
- Enjoy other foods in moderation
- Exercise regularly
What are some Methods of Weight Loss?
- Long term fat loss through dieting alone is successful only 2% of the time
- Dieting causes 35-45% of weight loss from loss of lean muscle tissue
- Weight loss through exercise results in 80-90% loss of fat tissue and almost no loss of lean muscle
- The most efficient method of weight loss is proper nutrition and exercise
- Healthy and successful weight loss should be around 1-2 pounds per week
What are some Methods of Weight Gain?
- Recommended rate of weight gain is 1-2 pounds per week
- You need to take in approximately 2500 kcal of excess energy to put on 1 pound of muscle
- This might be done in conjunction with exercise
- An extra 3500 Kcal of excess energy without exercise results in 1 pound of fat
- Adding 500-1000 extra kcal per day with exercise will result in 1-2 pounds of muscle per week
What is BMR (Basal Metabolic Rate)?
- It represents the minimum amount of energy needed to keep your body functioning ie., lungs, heart, organs, etc.
- Measured in calories
- It doesn’t include the calories you burn from normal daily activities or exercise
what is the set point theory
Your body has a weight that it tends to maintain.
Genetics play a key role in determining body weight and shape.
Weight fluctuates between 2.5kg - 4kg (5-10lbs) and can’t be permanently lowered through restrictive dieting.
If your weight goes above or below this set point, your body will cause physiological and emotional changes in an attempt to return to the set point weight.
what is the name of the body classification system?
somatotyping
what are the 3 types of somatotyping
- Endomorph
- Mesomorph
- Ectomorph
what is Endomorph?
A large framed athlete who has a lot of “meat” covering the muscles
May appear to be fat, but is not.
This athlete is much stronger than he may appear to be.
What is Mesomorph?
V-shaped athlete with wide shoulders and hips.
Larger well defined muscles.
Although this somatotype is often sought after, it is not always the most beneficial body shape.
What is Ectomorph?
A slight or thin framed athlete who does not have a lot of “meat” covering the muscles.
May appear to be skinny, but can have long striated muscles.
Often a very endurance oriented athlete.
What are simple carbs?
Simple sugars identified by taste
- Empty calories that drain the body of stored nutrients
- Glucose, fructose, lactose, honey, etc.
**SIMPLE CARBS - GLUCOSE - ENERGY
