Nutrition
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| Nutrition is: | the sum of the processes by which an animal or plant takes in and uses food substances for growth and repair of tissues
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| What can a registered dietician(RD)legally do? | legally qualified to practice in the field of nutrition.
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| 8 areas the Personal Trainers may discuss or give advice in are . . . | 1. Food Preparation, 2. Healthy Snacks,
3. Statistics on chronic disease, 4. vitamins and minerals, 5. water, 6. nutrients contained in foods or supplements, 8. Food Guidance (food pyramid)
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| By 2015, how many U.S. adults will be overweight or obese? | 75%
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| What are the macronutients? | protein, carbohydrate, and fat
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| What is a calorie? | unit of energy , the amount of heat energy required to raise the temperature of 1 gram of water 1 degree C
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| Resting Metabolic rate (RMR)is: | The amount of energy expended while at rest (for blood circulation, respiration)70 % of TEE
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| Thermic effect of food (TEF)is: | The amount of energy expended above RMR as a result of the processing of food for storage and use. TEF typically account for 6 - 10%
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| TEE is an acroynym for? | Total Energy Expenditure
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| What is energy expended During Daily Activity? | The amount of energy above RMR, TEF. Accounts for approximately 20% of TEE.
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| What is the equation for estimating the Daily Energy Expenditure? | Weight X 10 = RMR
RMR X activity factor = TEE
133 X 10 = 1330 X 1.6 = 2128 calories
150 X 10 = 1500 X 1.5 = 2250 calories
Very Light activity = 1.2 - 1.3
Low Active = 1.5 - 1.6
Active = 1.6 - 1.7
Very Active = 1.9 - 2.1
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| What is the function of Protein? | Build and repair body tissues and structures, linked by peptide bonds
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| What are the two types of amino acids? | Essential and nonessential
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| What are the Essential Amino Acids? | Can not be manufactured by the body, must be obtained from a food source. 8
ILLMPTTV, or I double L, M, P, Double T, V
Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
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| What are the Non-essential Amino Acids? | The body is able to manufacture them from dietary nitrogen and fragments of carb and fat.
Alaine, Aparagine, Aspartic Acid, Cysteine, Glutanic Acid, Glutamine, Glycine, Proline, Serine, Tyrosine
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| What are the stages of the digestion of food | Mouth, Esphagus, Small Intestine, and Lining of the Small Intestine.
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| What is a complete protein | A food that supplies all of the amino acids
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| What is an incomplete protein? | A food that does not contain all of the necessary amino acids
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| What are the major sources of complete protein sources? | Animal: meat, diary
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| What is gluconeogenesis? | During negative energy balance (lower caloric intake) amino acids are used to assist in energy production.
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| Recommended Daily Protein Intakes: | Sedentary = (.4g/lb)
Strength Althletes = .5 - .8 g/lb
Endurance Athletes: .5 - .6 g/lb
So, take body weight of an athlete (140 X.5)= 70 grams
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| Types of carbohydrates: | Simple = sugars (Monosacharide or Disacharide)
Starches = complex
fiber
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| Polysacharides | Complex carbohydrates: long chains of monosaccharide units linked together.
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| Glycemic Index | The rate at which ingested carbohydrate raises blood sugar and its accompanying effect on insulin release.
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| What are the two type of fiber? | Soluble and Insoluble
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| What is a soluble fiber | It can be dissolved by water and forms a gel-like substance in the digestive tract. It moderates blood glucose levels and lowering cholesterol. Oats, oatmeal, legumes, barley, uncooked fruits, vegatables
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| What is insoluble fiber | It does not absorb or dissolve in water. Passes through digestive system as it went in.
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| Carbohydrate recomendations | 2.7 - 4.5 /lb
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| What is the percent of Daily Carbohydrate that is recommended for the body? | 45 - 65%
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| How many calories in a gram of Carbohydrate? | 4
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| How much fiber is recommended? | 25 - 38 g fruits, whole grains, and vegetables
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| Starch and Fiber are: | Complex Carbohydrates
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| Name to sugars that are monosaccharide. | glucose, fructose, galactose
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| What are 3 disaccharides? | maltose, lactose, succrose
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| What is the recommended amount of Carbohydrate in the diet? | (2.7 - 4.5 g/ pound)
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| What are the 3 types of lipids? | Triglycerides (95%), Phospholipids and sterols
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| What kind of fatty acids can not be manufactured by the body? | Poly unsaturated Fatty Acids omega 3
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| What kinds of fatty acids are in good oils like canola, and associated with increases in good cholesterol. | Unsaturaded Fatty Acids
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| What kind of fat raises the bad cholesterol levels? | Saturated
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| What type acids uses hydrogenation (adding hydroden to unsaturated fatty acids to make them hard at room temp. | Trans Fatty Acids
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| How many calories in 1 g of fat | 9 calories
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| Which vitamins are water soluble | B,C
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| What is the recommended percentage of fat? | 20 - 35% of total coloric intake
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| What is the recommended percentage of fat for an athlete? | 25%
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| What is hyperphagia | overeating
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| How much water should a man drink? | 13 cups
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| How much water should a women drink? | 9 cups
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| How much water should a person in a fat loss program drink? | 8 ounces of water for every 25 pounds
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| Water: How much before exercise? | 14 - 22 ounces
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| Water: How much to drink during exercise? | 6 - 12 oz of fluid for every 15 minutes of exercise
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| Drinking the correct amount of water will improve . . . | Body temperature, metabolic function, endocrine gland and liver function.
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| RDA for carbs % | 45-65%
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| RDA for fats % | 20-35%
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| RDA from simple carbs % | less than 25%
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| Which vitamins are fat soluble | A,D,E,K
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| Main function of carbs | primary source of energy
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| Carbs are protein sparing because | a body with enough carbs won't have to break down protein for energy
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| Difference between polysaccharide and disaccharide | polysaccharides are more complex.They are often called complex carbs found in starch and fiber
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| Characteristic of fats | storage form of energy and back up for carbs
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| Olive oil, canola oil, peanut oil, avocados, peanuts, almonds are examples of | Monounsaturated Fats
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