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HLP-chap6&7
test over chapters 6 & 7
| Question | Answer |
|---|---|
| study of nutrients and the way the body processe them | nutrition |
| Daily Reference Intake | DRI |
| established to prevent aute deficiency diseases | DRI's & RDA's |
| being revised to prevent or delay the onset of chronic diseases | DRI's and the RDAs |
| todays primary nutrition-related problem | early onset of chronic diseases |
| Nutriens that cannot be made by the diet and must be supplied by the det | Essential Nutrients |
| carbohydrates, fats, protein, vitamins, minerals, & water (C,F, P, V, M, & H2O | Essential Nutrients |
| Fats, Carbs, & proteins | Energy Producing nutrients |
| which supplies the body with calories | fats, carbs, & Proteins |
| a measure of food energy = | calorie |
| the amount of heat required to raise the temperature of a gram of water 1 degree centrigrade | calorie |
| A gram of carbohydrate or protein = | provides 4 calories of energy |
| a gram of fat = | provides 9 calories |
| a gram of alcohol = | 7 calories ...BUT is not an essential nutrient |
| 10 grams of protein + 10 grams of carbs = | 80 calories |
| 40% should be in form of carbs 50% should be COMPLEX CaRBS | should actually be 75% |
| >25 - 30% of calories should come from ? | FAT |
| 15 - 20% of calories should come from ? | PROTEiN |
| 40/30/30 | OVERALL carbs/fats/proteins |
| Monosaccharides | SIMPLE sugars = "OSE" = broken down quickly |
| Polysaccharides | COMPLEX = whole grain, high fiber, starches help to maintain normal blood sugar levels |
| Carbohydrates | sugars and starches from plants |
| glycemic index | |
| Protein | 15 - 20% should come from ... (LEAN) |
| complete proteins | contain all amino acids |
| high-quality proteins | contain amino acids in the proportion needed by body to build & repair tissue (usually found in meat & dairy) |
| animal products are | COMPLETE PROTEINS |
| of the 20 amino acids | 9 are essential & must come from the diet |
| Incomplete proteins | do NOT contain amino acids in proportions needed (plant foods) |
| Complete proteins (non-meat) | Legumes, such as soy |
| average daily protein requirements | .36 grams per lb of body weight of protein per day or 1/3 to 1/2 of body weight in grams of protein |
| excess protein is stored as | fat (high protein intakes strains te kidneys, and causes the body to excrete calcium |
| Fats | (lipids) are composed of chains of carbon atoms, with hydrogen atoms attached |
| greater the hydrogenated fat is = | more saturatd fat = leads to cardiovascular disease should have NO MORE THAN 10% |
| Saturated fats | carry all the hydrogen atoms they can |
| Mono-unsaturated | have room for 2 hydrogen atoms |
| polyunsaturated fats | have room for 4 or more hydrogen atoms (HAVE MOST BENEFITS) however, still need to keep >35% |
| body requires 3 calories to | digest 100 calories of dietary fat |
| body requires 23 - 27 calories to | digest 100 calories of carbs (carbs are more efficient fuel) |
| Hydrogenated products | have hydroen toms added into them so that they are more resistant to spoilage (increases shelf life) |
| hydrogenation = | a new type of fat called transfatty acids = saturated fats |
| find the hidden fat in a label! | if it says Total fat 12 g and ten lists sat fat 6 g & poly 1.5 & mono 2.5 = 10 where are the other 2? |
| Vitamins | organic compounds necessary in small amounts for good health - THEY DO NOT SUPPLY ENERGY however they help you process evrything better |
| Fat-soluable vitamins | A, D, E, ad K (excess amounts are stored in the body. (75% people DONT get enough "D" = sunshine!) |
| Antioxidat vitamins | C, E & carotiens (HELP neutralize the activity of free radicals |
| free radicals | cause cellular damage that contribute to disease |
| how much vit C | 150- 500 and the rest gets peed ut! |
| Healthy adults who eat a variety of foods | DO NOT NEED VITAMIN SUPP |
| Exceptions for peeps that need vtamins | -over 65 -consume >1000 calories -have digestive tract disease -smoke, drink alcohol excessviely -are pregnant or lactating -are vegetarians |
| Minerals | inorganic compounds that fullfill a variety of functions in the body |
| macrominerals | (major minerals) arerequired in large amounts - MORE than 100 grams per day! |
| microminerls | (trace minerals) are required in mall amounts LESS tan 100 per day |
| Calcium/Iron | minerals most commonly deficient especially in women calcium isnt absorbed effciently without Vitamin D |
| Vegetarians tend to b lethargic because | usually IRON deficient |
| DASH DIET | similar to glycemic diet |
| Water | next to air, water is substance most necessary for survival -60% of body = H2O -recommended 8 -12 cups -1/2 bdy weight in ounces drinking COLD H2O can burn an extra 80 - 100 calories day!! |
| body composition | ratio between fat and fat-free mass |
| FAT FREE MASS | includes ALL tissues EXCLUSIVE of FAT (muscles, bon, organs, fluids) |
| Essential Fat | is necessary for normal biological function -ess fAT/men = 3 - 5% of total weight -ess fat/wmen = 8 - 12% of total weight |
| Obesity AND OVerweight | men - = or > 25% oftotal body weight women - = or > 35% of total body weight |
| Overweight = | is excessive weight fr height and does NOT consider body composition |
| Methods of measuring body weight | HEIGHT weight tables...DONT reflect body composition, and are POOR instrments for weight loss recommendatons as it does NOT rflect body frame |
| Methods of measurng body weight | Body Mass Index (BMI) ratio of body weight in kilograms to height in meters squared -people with BMIs of 25 to 29.9 are considered overweight, -BMIs of 30 and higher are onsidered OBESE |
| Regional Fat Distribution | -waist to hip ratio (WHR) = simple method for determining body fat distribution -Waist circumference can also predict disease risk |
| Measuring Body Composition | -only DIRECT way to measure the fat content of humans is through chemicalanalysesof cadavers |
| In-DIRECT methods of measuring body composition | -Underwater weighing = most accurate (people with muscle mass weigh more in water than those with less) |
| Bioelectrical impedance analysis | uses low-level, single frequency electric current to measure body composition -best to use with lrge group -least effective of in-direct methods -important to keep variable same each time |
| skin-fold measurements | most economical way to measure body comp AND when performed by a skilled tech correlates well with hydrostatic weighing -HOWEVER NOT NOT a good mesurementfr an obese person as it would be demoralizing |
| air deplacement = VERY costlY | Plethysmography -uses air displacement rather than water for assecing body comp by sitting in the bod |
| Dual Energy x-ray Apsorption | DEXA - bone mineral density, quantification of fat, and lean tissue using very low exposure to radiationj |
| methods of measuring body fat | 1) Underwater weighing 2) biomedical impedance analysis 3) Skinfold measurement 4) Air-displacement (PLethysmography) 5) Dual-Energy X-Ray Absorption |
| Bod Frames | Ectomorph Meso morph Endo morph |
| Ectomorph | smaller frae person = carry less weight |
| Mesomorph | Medium frame = carry more muscle tissue |
| Endomorph | Larger frame = more bone, issue mass which weighs mre & requires more weight |
Created by:
lisasbest
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