Fundamentals of Nutrition

what are the general functions of fat?

Fat is an essential part of your diet. It provides energy, absorbs certain nutrients and maintains your core body temperature.

examples of nutrient dense food choices in food groups

Foods that naturally are nutrient-rich include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.

food examples of complex carbohydrates

Green vegetables. Whole grains and foods made from them, such as oatmeal, pasta, and whole-grain breads. Starchy vegetables such as potatoes, sweet potatoes, corn, and pumpkin. Beans, lentils, and peas.

Protein recommendations are highest for which of the following groups?

High-intensity interval training athletes

What is moderation?

The quality of the food is an important factor when talking about eating in moderation. Consuming food your body does not need or want, such as excess sugar and fat, is an extreme in behavior or expression in that eating nutritionally poor foods has a detrimental effect on your body.

the six essential nutrients

The six essential nutrients include carbohydrates, protein, fat, vitamins, minerals and water.

Of the following factors that impact the dietary needs of an athlete, all of the following can be adjusted EXCEPT:

genetic endowment.

What does obese mean?

grossly fat or overweight

Which of the following is NOT a benefit of whey protein?

improves stamina

Carbohydrate loading involves a period of increasing carbohydrate intake. It also leads to an increase in the muscles' storage of which of the following that may cause muscle stiffness and unwanted weight gain?

water

Recommended percent intake for Protein

10-35%

Anthony is a 42-year-old male who recently lost 50 pounds by increasing his exercise and eating small, frequent meals. Now that he is in a weight-maintenance phase, his trainer recommends exercising for 90 minutes per day, most days of the week, at 60-70% of his maximum heart rate. How many heartbeats per minute is 60-70% of his max heart rate?

107-125 beats per minute To find maximum heart rate, subtract age from 220: 220-42 = 178. To determine 60-70% max heart rate, multiply 178 by 60-70% = 107-125 beats per minute.

Which of the following athletes will benefit the most from carbohydrate loading?

cross country skier

What is a calorie?

either of two units of heat and energy

Recommended percent intake for fats

20-35%

How many calories are in one pound of body fat?

3500 calories

As race-day approaches, and in order to increase his glycogen stores and reduce the likelihood of fatigue, Anthony wants to increase the percentage of total kilocalories in his diet coming from carbohydrate. If he is eating 2500 kilocalories per day during the training period, and if he wants 60% of his kilocalories per day to come from carbohydrate, how many grams of carbohydrate should he be eating per day?

375 grams of carbohydrate per day

Recommended percent intake for Carbohydrates

45-65%

Anthony is training for a half-marathon. He is now training for more than 90 minutes most days of the week. If Anthony weighs 199 pounds, approximately how many calories per day does he need to support his energy needs and maintain his current weight?

4500 kcals per day

Anthony is training for a half-marathon. He is now training for more than 90 minutes most days of the week. If Anthony weighs 199 pounds, approximately how many grams of carbohydrate per day should he consume to maintain adequate muscle glycogen?

543-905 grams of carbohydrate per day

An athlete who consumes 2500 kcal/day should consume how many grams of fat daily?

56-97 grams of fat per day

Recommended sports drinks contain what percentage of carbohydrate by weight?

6

Anthony is training for a half-marathon. On long-run days, which of the following snacks would be the most appropriate to consume after one hour of running and why?

A banana and pretzels because they provide carbohydrate, which helps prevent fatigue.

nutrient density refers to...

A nutrient-dense food provides vitamins, minerals, and other beneficial substances with relatively few calories.

_______________ vitamins are important for protecting the body against oxidative stress and damage.

Antioxidant

Why is the burning of plasma free fatty acids greatest during low- to moderate-level physical activity?

Because it takes time for adipose cell triglycerides to be broken down, transported to the muscle tissue, and then utilized for energy.

BMI

Body Mass Index

How many Calories are in the macro-nutrients?

Carbohydrates-4 Proteins-4 Fats-9 Alcohol-7

What is Variety?

Consuming a lot of different foods

where is glycogen stored?

In the liver.

What is the LDL

Low-density lipoprotein cholesterol, commonly referred to as 'bad' cholesterol.

What is balance?

Nutritional balance means that you get everything you need from your diet. Being in a nutritional balance means that you consume just the right amount of calories, macronutrients and micronutrients from your diet.

Pros of Vitamin supplements

Provide both vitamins and minerals that may be lacking in a person's diet. They improve many bodily functions and can assist with mental health. Decrease your risk of vitamin deficiency. Can help you digest food. Allows fussy eaters, such as children, a regular intake of essential vitamins.

Cons of vitamin supplements

Risk of becoming reliant on multi-vitamins. Risk of vitamin toxicity. Can in some cases cause more harm than good.

food examples of simple carbohydrates

Simple carbohydrates are a major source of energy for the body and are found in many nutrient-dense foods, including fruit, fruit juice and dairy products. All of these foods also contain a substantial amount of vitamins, minerals and phytochemicals and should be consumed as part of a healthy and well-balanced diet..

What does organic mean?

Simply stated, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation

What is a fatty acid?

a carboxylic acid consisting of a hydrocarbon chain and a terminal carboxyl group, especially any of those occurring as esters in fats and oils.

What is cholesterol?

a compound of the sterol type found in most body tissues. Cholesterol and its derivatives are important constituents of cell membranes and precursors of other steroid compounds, but a high proportion in the blood of low-density lipoprotein (which transports cholesterol to the tissues) is associated with an increased risk of coronary heart disease.

What is HDL

a lipoprotein of blood plasma that is composed of a high proportion of protein with little triglyceride and cholesterol and that is correlated with reduced risk of atherosclerosis : good cholesterol

What is a nutrient

a substance that provides nourishment essential for growth and the maintenance of life.

What is lipoproteins

any of a group of soluble proteins that combine with and transport fat or other lipids in the blood plasma.

What is energy

comes from food and drink, in particular from carbohydrate, protein, fat and alcohol. This energy is measured in kilojoules (kJ) or calories (kcal), with 1 kilocalorie equalling 4.2 kilojoules. In nutrition calorie and kilocalorie are sometimes used to mean the same thing.

What is an essential nutrient?

is a nutrient that the body cannot synthesize on its own -- or not to an adequate amount -- and must be provided by the diet. These nutrients are necessary for the body to function properly.

What are the primary electrolytes is sports drinks?

sodium and potassium

What is nutrition

the process of providing or obtaining the food necessary for health and growth. food nourishment