Nutrition Chapter 10 Flashcards

Appropriate calorie level and appropriate nutrient levels to prevent nutrient deficiency or toxicity.

Grains, vegetables, fruits, milk, meat, and beans.

Dietary Reference Intake, for nutrients.

<p>Nutrients that are needed in significant amounts in the diet, such as carbs, proteins, and lipids.</p> Signup and view all the answers

<p>Proteins are made up of amino acids, used to support growth and tissue maintenance, and they provide 4 kcal/g.</p> Signup and view all the answers

<p>Proteins with an amino acid pattern similar to that needed by the body, such as animal origin proteins, eggs, meat, fish, poultry, and dairy products.</p> Signup and view all the answers

<p>Proteins that are deficient in one or more essential amino acids, such as grains, beans, vegetables, and gelatin.</p> Signup and view all the answers

<p>Proteins that supply different amino acids; examples include beans and rice, corn and beans, and bread and peanut butter.</p> Signup and view all the answers

<p>0.8 g/kg of protein per body weight, and for athletes, 1.5-2.0 g/kg of body weight, assuming caloric intake and protein quality are adequate.</p> Signup and view all the answers

<p>They serve as an energy source, made up of monosaccharides, disaccharides, and polysaccharides, and provide 4 kcal/g.</p> Signup and view all the answers

<p>How long and how high a food raises blood glucose.</p> Signup and view all the answers

<p>Foods that digest quickly and raise blood glucose rapidly, such as rice cakes.</p> Signup and view all the answers

<p>A food that digests longer and slowly increases blood glucose, such as peanuts.</p> Signup and view all the answers

<p>Men: 38 g/d, Women: 25 g/d.</p> Signup and view all the answers

<p>50 to 55%.</p> Signup and view all the answers

<p>8 to 10 kg per body weight a day.</p> Signup and view all the answers

<p>It is high levels of ketones in the bloodstream; should have 50 to 100 carbs a day.</p> Signup and view all the answers

<p>Triglycerides, fatty acids, phospholipids, and cholesterol.</p> Signup and view all the answers

<p>HDL (high levels protect against heart disease); keep HDL higher than 60 and LDL lower than 100, with desirable cholesterol being less than 200.</p> Signup and view all the answers

<p>30% or less of caloric intake, including 20% from monosaturated and polyunsaturated and 10% saturated fat.</p> Signup and view all the answers

<p>Trans fat.</p> Signup and view all the answers

<p>Fear of eating fat.</p> Signup and view all the answers

<p>Need to increase carb intake to support training type, need to reduce total caloric intake, need to decrease elevated cholesterol.</p> Signup and view all the answers

<p>A nutrient that is required in small amounts in the diet, such as minerals and vitamins.</p> Signup and view all the answers

<p>Promotes growth and repair of body tissues, found in liver, milk, and butter.</p> Signup and view all the answers

<p>An antioxidant found in vegetables.</p> Signup and view all the answers

<p>Aids in absorption of calcium, found in fish oils.</p> Signup and view all the answers

<p>An antioxidant that supports normal growth and development, found in oils.</p> Signup and view all the answers

<p>Involved in blood clotting, found in vegetables.</p> Signup and view all the answers

<p>Supports wound healing and resisting infection, found in vegetables.</p> Signup and view all the answers

<p>Necessary for red blood cell function and formation, plays a role in oxygen transport and utilization of energy.</p> Signup and view all the answers

<p>45 to 70%.</p> Signup and view all the answers

<p>2 to 2.7 quarts or 1.9-2.6 liters, athletes who sweat profusely need possibly 3 to 4 gallons more.</p> Signup and view all the answers

<p>Should be at 50 to 70 degrees and an athlete should drink 0.5 L or one pint or 16 ounces of fluid.</p> Signup and view all the answers

<p>Recurring questions about weight, dramatic weight loss for no reason, continuing to lose weight for no reason, preoccupation with food, calories, and weight, less than 85% of body weight.</p> Signup and view all the answers

<p>Record athlete's body weights immediately before and after a workout. For each pound lost during practice, 0.5 L should be consumed.</p> Signup and view all the answers

<p>1</p> Signup and view all the answers

<p>3 to 5% causes strain, and a person may collapse at 7%.</p> Signup and view all the answers

<p>Sodium chloride, then potassium.</p> Signup and view all the answers

<p>2 hours before, 16 fluid ounces, and then 6 to 8 fluid ounces every 15 minutes.</p> Signup and view all the answers

<p>Used to enhance muscle glycogen prior to long-term aerobic endurance exercise, may start by consuming 600 carbs a day a week before performance, and must also taper activity as well.</p> Signup and view all the answers

<p>2,500 extra per week to gain one pound, around 350-700 per day.</p> Signup and view all the answers

<p>Any event that lasts longer than one hour and an ideal concentration of 6 to 8%.</p> Signup and view all the answers

<p>A deficit of 3,500 kcal per week, so approximately 500 to 1,000 less a day.</p> Signup and view all the answers

<p>Always refer to a professional.</p> Signup and view all the answers

<p>Underweight: 40.</p> Signup and view all the answers

<p>Weight (pounds)/ height (in)^2 x 703 or weight (kg)/ height (meters)^2.</p> Signup and view all the answers

<p>Binge-eating sessions followed by compensatory behavior (purging) each week for at least 3 months.</p> Signup and view all the answers