Nutrition Mid Term Study Guide

Calories per carbs

4

calories per protein

4

calories per fat

9

amdr for carbs

45-65%

amdr for protein

7-20%

amdr for fats

25-35%

sources of food for macros

starches, grains, sugars, fruits, and meat

calculation of calories for fat

grams of fat times 9 and divide by the total calories per serving

calculation of calories for carbs

grams of carbs times 4 calories per gram divided by total calories per serving

calculation of protein

grams of protein times 4 calories per gram divided by total calories per serving

function of macros

provide the body with energy, help prevent disease, and allow the body to function properly.

Energy Sources during Rest

oxidation of carbohydrates and fats

Energy Sources during exercise

proteins, fats, and glycogen

Monosaccharides

glucose and fructose

Polysacchrides

starches, cellulose, and glycogen

Diasccharides

surcose, lactose, and maltose

digestion process for macronutrients

these macronutrients are broken down into molecules that can traverse the intestinal epithelium and enter the bloodstream for use in the body

Glycemic Index

a rating system for foods containing carbohydrates.It shows how quickly each food affects your blood sugar \n

fiber

helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check

Artifical Sweeteners

Nutrisweet, stevia, sucralose, sucrose

ketones

if body your body needs energy it converts to ketones

characteristics of a healthy diet

Variety, moderation, nutrient dense, balance

food label components

Name of the food, measurements, contact info, nutrition fact panel

saturated fats

solid room temp: mono and poly (10% a day)

Unsaturated fats

liquid @ room temp (10-15% a day)

hydrogenation

Change the stateness from liquid to solid,

trans fats

illegal and causes a high risk of cardiovascular problems.

essential fatty acids

omega 3 and omega 6 help reduce inflammation, and some omega-6 reduce inflammation

water soluble vitamins

All B vitamins main function of these functions are to convert your carbs, fats, and protein to energy.  Helps with reproductive system and central nervous system.

fat soluble vitamins

Toxic: Vitamin A,D,E, and K are good but too much is bad for your health.

protein structures

Dna inside nucleus creates protein determines shape and shape determines the functions. If the shape is round and globbier it will be a red blood cell and if it is long it will be a tendon/muscle. When protein is broken down it’s denature it changes the function.

complete protein

contain all 9 essential amino acids that your body needs to reproduce protein and come from animal sources.

incomplete protein

do not and come from plant sources

mutual supplementation

eat from two different types of groups. Vegetables and grains so two incomplete.

vegan diet

avoiding meat, vegans steer clear of dairy products, eggs, and honey

lacto-vegetarian

a person who abstains from eating meat and eggs, but who eats dairy products.

lacto-ovo-vegetarians

based on grains, fruits and vegetables, legumes (dried beans, peas and lentils), seeds, nuts, dairy products and eggs

pescatarians

a vegetarian diet that includes seafood.

electrolytes

are minerals in your blood and other body fluids that carry an electric charge. Electrolytes affect how your body functions in many ways, including: The amount of water in your body. The acidity of your blood

guidelines for american diets

whole fruits, whole grains, low-fat or fat-free dairy, veggies, proteins, and oils

how to calculate how much protein you need

Body weight in lbs and covert it  kilograms by dividing by 0.2 and  multiplying by  .8

serving size

*How much fruit a day 4-5 cups *2 cups of vegetables *6 servings of grains a day *3 servings a day of non-fat and low-fat dairy products *5.5 ounces of meat proteins, 6-8 ounces of seafood a week, 5 ounces per week of nuts, seeds, beans, lentils.