Term
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Definition
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Term
| Caloric Density of Protein |
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Definition
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Term
| Caloric Density of Protein |
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Definition
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Term
| Acceptable Macronutrient Distribution Ranges |
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Definition
•Carbohydrate 45-65% total calories
–225-325 grams for 2000 calorie diet
•Protein 10-35% total calories
–50-175 grams for 2000 calorie diet
•Fat 20-35% total calories
–44-78 grams for 2000 calorie diet
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Term
| Name of professional organization in US for Registered Dietitians/Nutritionists |
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Definition
American Dietetic Association/
Commission on Dietetic Registration |
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Term
Types of foods that must have nutrition labels
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Definition
-processed foods
-foods with multiple ingredients
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Term
| What is on a nutrition label? |
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Definition
| fat, trans fat, saturated fat, cholesterol, sodium, dietary fiber, vitamins A and C, and calcium and iron |
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Term
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Definition
| Levels for nutrients developed specifically for nutrition labels based on RDAs (based on intake of 2000 calories) |
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Term
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Definition
| refined grain products where thiamin, riboflavin, niacin, and iron lost in milling are added |
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Term
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Definition
| the addition of one or more vitamins and/or minerals to a food product |
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Term
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Definition
•Foods with scientifically agreed-upon benefits for disease prevention can be labeled with a health claim
•The FDA approves health claims for food products that are not high in fat, saturated fat, cholesterol, or sodium
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Term
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Definition
Must be approved by FDA to be used
Definitions:
•FREE
–contains insignificant amount of fat, cholesterol, sodium, sugar, and/or calories
•LOW
–can be eaten fairly often without exceeding dietary guidelines
•REDUCED, LESS, FEWER
–contains 25% less of a nutrient or calories
•LIGHT/LITE
–contains 1/3 fewer calories or 1/2 the fat of original product
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Term
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Definition
Trans fat became required on Nutrition Facts Panels in 2003:
•Trans fats are found primarily in shortenings, margarines, frying oils used in fast food restaurants, and bakery goods
•High intake of trans fat is related to the development of heart disease and consumers are being urged to consume as little of it as possible
•Food companies had until January 1, 2006 to implement this requirement
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Term
| Common symptoms of food-borne illness |
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Definition
| nausea, vomiting, abdominal cramps, & diarrhea |
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Term
| Populations most susceptible to food borne illness |
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Definition
| people with weakened immune systems or certain chronic illnesses, pregnant women, young children, and older adults |
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Term
| Most prevalent causes of food-borne illness |
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Definition
–Salmonella
–Campylobacter
–E. coli 0157:H7 bacteria
–Norwalk-like viruses
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Term
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Definition
-CLEAN
–Wash hands and surfaces often
-SEPARATE
–Don’t cross-contaminate
-COOK
–Cook to proper temperatures
-CHILL
–Refrigerate promptly
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Term
| Safe Temperature/Dangerous Temperatures to store foods |
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Definition
[image]Danger zone for bacterial growth:
40ºF-135ºF
[image]Store frozen foods below 0ºF
[image]Keep refrigerated foods below 40ºF
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Term
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Definition
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Term
| US Dietary Guidelines for Americans |
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Definition
-Revised every 5 years by the US Dept. of Health and Human Services + Dept. of Agriculture
Science-based guidelines to promote health and reduce risk for major chronic disease
–9 “Focus Areas”
–23 “Key Recommendations”
Stresses consumption of nutrient-dense foods, balancing caloric intake and output, and increasing physical activity
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Term
| Mediterranean Dietary Pyramid |
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Definition
-Emphasizes olive oil, breads, whole grain cereals, nuts, fish, dried beans, vegetables, and fruits; and wine in moderation
-Intake of red meats is limited to monthly, and sweets and poultry to weekly intake
-Associated with reduced rise of heart disease and cancer
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Term
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Definition
[image]Separates food into monthly, weekly, and daily intakes
[image]Focuses on plant foods and reduced intake of red meat, eggs, poultry products
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Term
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Definition
-Helps control mild/moderate hypertension
-Limits fats, red meats, sweets, sugary drinks
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Term
| Nutrient Density vs. Energy Density |
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Definition
Nutrient density: same amount of calories, but one may have more nutrients/cal
energy density: how many calories/g of food |
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Term
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Definition
-unit of measure of energy
-amount of energy needed to raise 1 kg of water 1 degree centigrade |
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Term
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Definition
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[image]Calories you need are the number you consume
–Adults maintaining weight are in energy balance
–Unchanged weight means body’s expenditure and intake of energy are balanced
[image]Energy intake less than expended is negative energy balance
–Here energy stores are used, people lose weight
[image]Energy intake more than expended is positive energy balance
–Here fat stores are gained, more energy available than needed
Positive energy balance is normal in growth, or regaining weight lost during an illness
affected by: smoking, lean muscle mass, genetic makeup
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Term
| 3 Components of total energy expenditure |
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Definition
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–basal metabolism
–physical activity
–dietary thermogenesis
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Term
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Definition
[image]Energy cost of inactive lifestyle 30% of calories for basal metabolism
[image]“Average” activity level requires roughly 50%
[image]“Active” level requires approximately 75%
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Term
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Definition
energy need for ongoing activities to sustain life and health
requires no conscious effort; measured when body is at physical and emotional rest
[image]Estimate calories for basal metabolism by quick formula:
–For men: Multiply body weight in pounds by 11
–For women: Multiply body weight in pounds by 10.1 (10)
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Term
| Calories for Thermogenesis |
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Definition
-energy for food digestion (chewing, absorbing, transporting)
-10% of physical + basal metabolism |
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Term
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Definition
[image]Hunger and satiety mechanisms adjust intake
[image]Internal signals can be overridden
[image]People resist eating in spite of hunger pains
[image]People can go on eating after the “Full” signal
[image]People may eat due to appetite
[image]Appetite is urge for pleasure of eating
[image]Appetite may or may not be related to hunger
[image]Appetite triggered by smell or sight of food
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Term
| Hamwi Calculations of weight |
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Definition
women: 100 + 5 lbs for each inch +/- 10%
men: 106 + 6 lbs for each inch +/- 10%
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Term
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Definition
-weight/height to measure body fat
-Ranges of BMI define weights for height
–Underweight < 18.5 kg/m²
–Normal weight 18.5-24.9 kg/m²
–Overweight 25-29.9 kg/m²
–Obese > 30 kg/m²
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Term
| Health Risks associated with being Overweight/Obese |
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Definition
-hypertension
-type 2 diabetes
-coronary heart disease
-gallbladder disease
-certain cancers
-dyslipidemia
-stroke
-osteoarthritis
-sleep apnea |
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Term
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Definition
[image]Weight-for-height and percent body fat do not always correspond
[image]Muscular people can have “obese” BMI
[image]Inactive normal BMI people can still have too much body fat
[image]If people retain fluid, BMI may show overweight but body fat may be low
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Term
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Definition
[image]Waist size is stronger predictor of heart disease, stroke, and diabetes than BMI
[image]Waist < 40 inches in men
or < 35 inches in women
decreases risk of these diseases
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Term
| low, average, high body fat |
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Definition
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Term
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Definition
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[image]Reserved for obese persons (BMI over 40 kg/m²)
[image]People with marked obesity (BMI over 35 kg/m²) whose health is in jeopardy (presence of co-morbidity)
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Term
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Definition
[image]Leads to average loss of 100 pounds plus
–Majority of loss within first year
[image]Most people (70%) maintain a 50% loss in body weight five years after surgery
[image]Surgery can improve blood sugar control, reduce risk for heart disease and lower blood pressure
[image]Bypassing the stomach reduces vitamin B12 absorption and increases osteoporosis risk
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Term
| physical fitness components |
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Definition
-muscular strength
-endurance
-flexibility |
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Term
| Benefits of being physically fit |
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Definition
[image]Regular exercise may help reduce risk of:
–obesity (excess abdominal fat)
–heart disease
–some types of cancer
–hypertension and stroke
–osteoporosis
–back injury
–diabetes
[image]Increases feelings of well-being
[image]Relieves depression, anxiety, and stress
-Improved sleep patterns
-respiratory and circulatory systems capable of delivering large amounts of oxygen to muscles
–muscular systems that can utilize large amounts of oxygen for prolonged periods of time
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Term
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Definition
uses oxygen; able to exercise longer and harder
activities include: jogging, basketball, swimming, soccer
measured by maximal oxygen consumption (VO2 max)--only 100% for a few minutes |
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Term
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Definition
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Term
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Definition
[image]Conversion of glucose to energy for intense activity doesn’t require oxygen (anaerobic)
[image]People can do intensive activity only as long as stores of glucose last
-activities include basketball, soccer, tennis
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Term
| Glucose vs. fatty acid use |
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Definition
glucose-anaerobic exercise
fatty acid-aerobic |
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Term
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Definition
[image]Glycogen is stored in muscles and liver, and are rapidly converted to glucose when needed
[image]High-intensity, short-duration
activities like sprinting down
the block to catch a bus are fueled primarily by glucose
[image]Glucose for intense activities comes from glycogen
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Term
| 2005 Dietary Guidelines for physical activity |
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Definition
[image]30 to 60 minutes of moderate physical activity per day to prevent weight gain
[image]60 to 90 minutes per day to sustain weight loss
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Term
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Definition
| cessation of menstrual cycle; related to low body fat; corrected by proper caloric intake |
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Term
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Definition
| low sodium levels; when only water is consumed during long events; same symptoms as heat stroke; drink gatorade |
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Term
| Adrenosine Triphosphate (ATP) |
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Definition
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–energy-rich compound used for all energy-requiring processes in the body
–Source of energy for muscle contraction
–Formed from ADP
Formed:
-Aerobically (with oxygen)
conversion of pyruvate and fatty acids to ATP
–Anaerobically (without oxygen):
[image]Glucose from liver and muscle glycogen
[image]Generates most of the energy for intense muscular work (>70% VO2 max)
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Term
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Definition
[image]Energy for muscle comes from fatty acids and glucose
[image]Fatty acids are main source of energy for low- to moderate-intensity activity
[image]Glucose is main source for high-intensity activity
[image]Glycogen in muscles and liver can only deliver about 2,000 calories or less
[image]Adults can get over 100,000 calories from fat
[image]So one’s ability to perform high intensity activity is limited by the amount of glycogen stored
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Term
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Definition
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[image]Increase carbohydrate intake to 60 to 70% of calories for the 24-hour period following high intensity exercise when glycogen stores have been depleted
[image]Loading-up on carbohydrates in this 24-hour period can then increase glycogen stores
[image]Carbohydrate loading won’t help performance in events of less than an hour or two duration
[image]Body has enough glycogen to meet needs of participants in intense, short-duration activities
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Term
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Definition
[image]Most athletes require no more protein than their RDA for protein (wt. in kg. X 0.8 gms)
[image]Acceptable distribution for protein ranges from 10-35% of total calorie intake
[image]Individuals in strength training may need up to 15 grams more protein daily
[image]Most people consume far more than RDA for protein so are unlikely to need extra
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Term
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Definition
| female athletes with high risk of disordered eating, amenorrhea, and osteoporosis |
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Term
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Definition
| -substances that claim to increase the capacity for muscular work; relatively few work and most are not tested for safety |
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