Term
what percentage of total calories should come from carbs?
how many calories do you get from 1 g of carbs?
what's the calculation for it based on the amount of calories consumed in a day? |
|
Definition
60%
carbs give 4 cal/g
total amt. calories x 60%
then divide it by 4
= g CHO (grams of carbs) |
|
|
Term
what's the protein sparing action of carbs?
what's the consequence with low carbs?
why does the body make these? |
|
Definition
with enough carbs around proteins aren't broken down for energy.
low carbs -> body makes ketone bodies
cuz brain still needs sugar to function (lacks glucose storage) |
|
|
Term
carbs are a source of fiber
where is fiber found?
can the body digest it?
what's its use then?
2 types of fiber? where in nature?
clinical use of high fiber diet? |
|
Definition
plant cell walls
no
increase the bulk of feces & rate of passage of material through intestines
soluble fiber - beans/fruits/oatmeal
insoluble - whole grain cereal
high fiber - helps constipation / colon disease, diabetes, hypertension |
|
|
Term
how many calories are in a gram of protein?
what's the needed amt of protein per day?
what percentage of daily calorie intake should come from protein? |
|
Definition
4 calories / gram
we need 0.8 g/Kg body mass per day
15% of calories should come from protein.
so take total calorie intake x 15% then divide by 4 = g protein needed.
|
|
|
Term
| how do we get the essential amino acids? |
|
Definition
the body can't make them
so we get em all from animal foods
(plants lack some) |
|
|
Term
how many calories should come from fat per day?
example of saturated / unsaturated fats
how many calories are contained per gram of fat?
functions of fat? |
|
Definition
30%
saturated - egg yolk, beef fat, butter
unsat - oils
9 cals. per gram of fat
absorption of fatty Vitamins (A, D, E, K)
energy source
hormone synthesis, membrane structure
|
|
|
Term
calculate the energy value of a meal with
30g carbs
20g protein
10g fat |
|
Definition
(30x4) + (20x4) + (10x9) = 290 cals
|
|
|
Term
a man weighs 60 kg
eats 2000 Kcal/day
exersizes heavy
will he loose/gain weight? |
|
Definition
BMR: 60 x 1Kcal/kg x 24 hrs/day = 1440
TEF (thermic effect): calories consumed x 10% = 200
Activity: BMR x 50% = 720
Total = 1360
yes he'll gain weight cuz his energy output is less than the amt calories consumed
sedentary lifestyle: 20%
light exersize: 30%
moderate: 40%
heavy: 50% |
|
|
Term
what micro-nutrient dificiency is assoc with the following:
scurvy
beri-beri
pellagra
goiter, cretinism
rickets
pernicious anemia |
|
Definition
scurvy - VitC
beri-beri - Thiamin
pellagra - Niacin
goiter, cretinism - iodine
rickets - VitD
pernicious anemia - Vit B12
|
|
|
Term
which deficiency are the following populations at risk for:
pregnant women
older people
alcoholics |
|
Definition
pregnant women - iron
older people - VitD
alcoholics - folate
|
|
|
Term
which nutrients are needed in pregnant women?
which one also during lactation?
|
|
Definition
Vits A (very little) ,B,C,
iron
calcium
folate
chromium
copper
iodine
zinc
magnesium
selenium
lactation - also needs biotin |
|
|
Term
function of VitC?
sources? |
|
Definition
anitoxidant
collagen formation
increases non-heme iron absorption
cofactor for cytochrome p-450 enzymes
Diet source: citrus fruits, dark green veggies, tomatoes & potatoes |
|
|
Term
|
Definition
milk, yogurt, cheese
OJ
brocoli
tofu
salmon |
|
|
Term
| calcium deficiency effects? |
|
Definition
rickets in children (along with VitD deficiency)
- delayed fontanelle closure
- bent bones
- enlargements at the ends of longbones
osteoperosis in adults
- altered posture, low bone mass
|
|
|
