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Nutrition and Metabolism > Week 1 > Flashcards

Week 1 Flashcards

1
Q

What are the 5 factors affecting adherence?

A
  • Personal Preference
  • Ethnic heritage and tradition
  • Social Interactions
  • Availability, Convenience and socioeconomic factors
  • Values
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2
Q

Personal Preference effect on adherence

A
  • Flavor preferences
  • Genetics
  • Pregnancy
    (can change with time)
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3
Q

Ethnic Heritage and tradition effect on adherence

A
  • You eat what you grow up eating
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4
Q

Social interactions effect on adherence

A
  • Team meals? team vs individual
  • Who you eat meals with? when? how?
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5
Q

Availability, convenience & Socioeconomic Factors effect on adherence

A
  • What is local, what is convenient
  • Challenge with the economy
  • Elite athletes who are students
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6
Q

Values effect on adherence

A
  • Religious denominations pay a big role
  • Christian (lent), Jewish (protein source), Muslim (Ramadan)
  • Fasting
  • massive implication for performance (sleep, recovery, mental activity)
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7
Q

Energy requirements

A

Unlike average population, athletes often have trouble getting enough fuel into the body each day

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8
Q

Timing of consumption

A

Adequate eating and drinking before, during and after practice and games will maximize performance

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9
Q

What percentage of athletes use supplements

A

87%

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10
Q

What percentage of athletes get their advice from dietitians?

A

0.8%

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11
Q

What percentage of athletes get their advice from family and friends

A

19.8%

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12
Q

What is a calorie

A

The amount of heat energy it takes to raise the temperature of 1 liter of water 1 degree Celsius

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13
Q

What factors are calorie intake recommendations based on

A
  • Body size
  • Body Composition
  • Type of training (5-8 Kcal/min for normal activities of daily living)
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14
Q

Types of Carbohydrates

A
  • Monosaccharides
  • Disaccharides and oligosaccharides
  • Polysaccharides
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15
Q

Carbohydrates

A

4 Kcal/g
RECOMENDATIONS FOR GENERAL POPULATION
- 45-65% of energy intake (AMDR)
- Largely as starches and other complex carbs

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16
Q

Types of triglycerides

A
  • Saturated Fatty acids
  • Monounsaturated fatty acids
  • Polyunsaturated fatty acids (want more)
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17
Q

Effect of polyunsaturated fatty acids

A
  • Less inflammation
  • Cell features
  • decrease likely of high cholesterol
  • less artery inflammation
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18
Q

Fat/Lipids

A

9 kcal/g
RECOMMENDATIONS FOR GENERAL POPULATION HEALTH INDIVIDUALS
- 20 - 35% of energy intake ( <15% and difficulty getting enough energy, >35% risk overeating)
- Absorb fat-soluble vitamins
- Essential FA: Omega-3 and -6
- Biological imperative: cell membranes (phospholipid bilayer)

19
Q

Protein

A
  • Built from AA ( strung and folded)
  • 16% Nitrogen
  • 4 kcal/g
  • Metabolism of AA is not efficient
20
Q

Recommended daily allowance of protein

A

0.8g/kg/day

21
Q

What percentage of daily energy should come from protein

A

10-35%

22
Q

Biological value of protein

A

AKA Protien quality
Proportion of absorbed protein that is retained by the body (used to build proteins, muscle and other)

23
Q

What are the 9 essential AA and what is an essential AA

A

AA that CANNOT be synthesized by the human body
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
- Histidine
(PVT TIM HaLL)

24
Q

Alcohol

A

7 kcal/g
- Not a requirement in our diet
- 2023 guidance states that no amount of alcohol is safe
- Metabolism of alcohol drivers it mostly to fat

25
Q

2011 vs 2023 Alcohol guidance

A

2011
- Standard weekly limit 15 M and 11 F
2023
- Low = <2 per week
- Mod = <6 per week
- High 7+ per week
- 7+ per week can lead to AFLD, NAFLD and CAD risk

26
Q

Micronutrients

A
  • Vitamins and Minerals
  • 0 Calories
  • Involved in a variety of processes, including energy transfer and tissue synthesis
  • Some are essential meaning they are required in small amounts
  • Nutrition from a variety of food sources is usually sufficient
27
Q

Minerals

A
  • WHO priorities are iron and iodine
  • Variety of food sources - not likely to become deficient
  • Some can be toxic in excess
  • Differences in geographical sources (grow up near coast increase iodine)
28
Q

What is the consequences of iodine deficiency

A

Thyroid hormone deficiencies

29
Q

Vitamins

A
  • Organic compounds that require in small amounts for maintenance and metabolic integrity
  • Body is only able to synthesize vitamin D after sun - helps form coenzymes
  • can be fat or water soluble
30
Q

Fat soluble vitamins

A
  • Stored in fat tissues for long periods (A,Bs, C, D, K, biotin, folate)
  • Long time to become deficient
31
Q

Water soluble vitamins

A
  • Not stored
  • short time to become deficient
  • WHO priority: Vitamin A (most likely to be deficient in) - green, yellow, orange foods
32
Q

What vitamin do vegans have to be conscious about becoming deficient in?

A

B12

33
Q

Dietary fiber

A
  • Important for gut health (gastric emptying)
  • 38g/d men, 25g/d women
  • Carbohydrate-derived
  • SOLUBLE FIBER: slows digestion (nuts, fruits, seeds)
  • INSOLUBLE FIBER: bowel movements (wheat, grain, veggies)
34
Q

Plant Metabolites

A
  • Important for protective functions
  • Antioxidants
  • Anticarcinogenic
  • Antiestrogenic
  • Inhibit cholesterol synthesis
35
Q

Water

A
  • Requirement varies based on activity and environment
  • 40-70% of body mass
    FUNCTIONS
  • Transport and reactive medium
  • lubricant
  • heat stabilizing
36
Q

Estimated average requirement (EAR)

A

The median daily intake value that is estimated to meet the requirement of half the healthy individuals in a life-stage and gender group

37
Q

Recommended Dietary Allowance (RDA)

A

Sufficient to meet that nutrient requirement of nearly all (97 to 98%) health individuals (Prevention)

38
Q

Tolerable upper intake level

A

The highest level of daily nutrient intake that is likely to pose no risk

39
Q

Adequate intake (AI)

A

Not enough info for an RDA, measured based on apparently healthy individuals and approximations of their observed mean intake

40
Q

Acceptable Macronutrient Distribution Range (AMDR)

A

Set to provide adequate energy and nutrients and to reduce risk of developing a chronic disease
- CHO 45-65%
- Protein 10-35%
- Fat 20-35%
- Alcohol 1%

41
Q

What percentages on food labels are considered a little and a lot

A

<5% = a little
>15% = a lot

42
Q

Major recent changes to the Canadian food guide

A
  • Evidence informed
  • Simplified to a degree
  • not really food groups
  • no mention of servings
  • plate model
  • not industry friendly/influenced
43
Q

What sources for nutrition information is most trusted

A
  • People tend to trust information from nutritionists and physicians over dietitians
  • Dietician = protected title
  • Anyone can claim to be a nutritionist

Nutrition and Metabolism (2 decks)

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