Nutrition test 3

Dietary recommendations for protein for those doing physical activity:

Big role of protein: protein is important to repair muscle tissue ---especially after resistance exercise most athletes can get enough following the USDA eating pattern recommendations--even if they're strength training more than the normal American RDA's --1.2 to 2 g/kg (8 grams/kg RDA--minimum) (**not in the textbook) best way to do muscle building-- 20-25 grams of protein spread throughout the day (every 3-4 hours) --protein intake regularly

Figure 10.7

dietary protein: -protein is used to form body cells -amino acids in the bloodstream-->used and converted into: ---NH3 ---Acetyl-CoA-->converted into --> citric acid cycle--ATP, electron transport chain (-->ATP)-->CO2 and H2) Dietary carbohydrate: -excess glucose stored as glycogen -insufficient-glycogen broken down into blood glucose--> produces: ---ATP (mostly coming through here) ---Lactate ---if oxygen is available, it will continue into Acetyl-CoA-->citric acid cycle--ATP, electron transport chain (-->ATP)-->CO2 and H2) Dietary fat: -fat stored in body cells (very large amount) -fatty acids and triglycerides in the bloodstream-->feed into: ---Acetyl-CoA-->citric acid cycle--ATP, electron transport chain (-->ATP)-->CO2 and H2) carbs is the only one feeding into anaerobic system fat and protein feeding into aerobic system

replenishing electrolytes

hyponatremia ---dangerous condition of sodium depletion ---can occur when endurance athletes over-hydrate and dilute the body's fluids prevention: ---use sports drink in place of water during event ---salt tablets not recommended ---normal foods to satisfy hunger after exercise replete the best

Dietary recommendations for carbohydrates for those doing physical activity:

main focus for athletes before--high-carbs to maximize glycogen stores (esp for endurance athletes) during event--30-60 g carb/hr --sports drink afterward--replenish glycogen stores with carbohydrate soon

what kind of fuel used during activity

mixture of glucose, fatty acids, and some amino acids during activity depends on intensity (oxygen availability), duration, and body's training

fuels used at rest/low-intensity activities/not active:

mostly fatty acids

fuels used at start of activity/during intense exercise:

mostly glucose from muscle glycogen at a certain point of intensity--only using anaerobic metabolism, only using carbohydrates

Vitamin and mineral recommendations for physical activity:

no higher RDA's for athletes supplements don't enhance performance of well nourished athletes helpful to replete IF a specific nutrient deficiency is identified ---female athletes with iron deficiency ---low-cal/vegan athletes more in 10.6 Ergogenic Aids and Athletic performance lots of misinformation out there it boils down to competing the best you can and eating a normal healthy balanced diet supplements don't usually do anything or they're harmful

Fluid needs for physical activity:

pay attention to weather, clothing, and other factors we discussed previously goal is to maintain fluid balance and minimize dehydration ---start hydrated before you begin ---drink before you are thirsty to maintain balance ---after, drink 2-3 cups per pound of body weight losing water weight while you exercise, but you have to replenish it Ex. person 150 lbs, they know before compete they may lose 10 lbs of water weight--end up 140 lbs---for the 10 lb difference you need 20 lbs of water replenishment --Ideally you won't lose that much water if you replenish during the event

E Coli in the home

problems: bread and meat on the same plate washing hands only once lightly instead of 20 seconds children's hands and food wiping faces with towels that are contaminated from meat 20% of raw meats contain food borne illness pathogens cook to the right temperature and

what fuels being used when figure 10.8

proteins: not a predominant source carbohydrates: less utilized at low intensity, increases as you go higher intensity fat: more utilized at low intensity, decreases as you go higher intensity

Folate

Folate's name is derived from the Latin word folium, which means "foliage"or "leaves." Quite predictably, the richest sources of folate are green, leafy vegetables. In addition, other vegetables, orange juice, dried beans, and organ meats are excellent sources of folate (Fig. 8-28). Fortified ready-to-eat breakfast cereals, bread, and milk are important sources of folic acid for many adults.

two food groups that have the best sources of thiamin

Grain Protein

What are all of the factors that can damage or reduce vitamins in food?

Heat, light, exposure to the air, cooking in water, and alkalinity are factors that can destroy vitamins.

Which of the following would be the best way for a college student to increase his or her intake of provitamin A carotenoids?

The provitamin A carotenoids are mainly found in dark green and yellow-orange vegetables and some fruits. Carrots, spinach and other leafy greens, winter squash, sweet potatoes, broccoli, mangoes, cantaloupe, peaches, and apricots are examples of such sources. Beta-carotene accounts for some of the orange color of carrots. Green vegetables also contain provitamin A. The yellow-orange beta-carotene is masked by dark-green chlorophyll pigments. Green, leafy vegetables, such as spinach and kale, have high concentrations of lutein and zeaxanthin. Tomato products contain significant amounts of lycopene. Cooking food and consuming food with small amounts of healthy fat improve the bioavailability of carotenoids. In raw fruits and vegetables, carotenoids are bound to proteins. Cooking disrupts this protein bond and frees the carotenoid for better absorption, and fat increases bioavailability.

recommendations for athletes (pre-game meals)

1. high carbs 2. low in fat, low in fiber (easy to digest) ---something high in fat (fatty meats, mayo, cheese, etc) is too heavy 3. moderate protein 4. contains fluids 5. not too heavy --3-4 hours before (meal 500-800 kcal) --1 hour before (light snack (200 kcals) examples: meal: --burrito with rice, chicken, black beans, salsa, and a lemonade -----not too much chicken, plenty of rice, more carbohydrate the better snack: --bagel, jelly, low-fat milk (carbs) --apple, crackers with peanut butter, water (a little fat but more carbs) Chapter 10 challenge: --the 6, 7 challenge ----6 out of 6 days a week exercise 7 out of 7 days a week of scripture study ---combining both spiritual and physical tasks that require self discipline

table 10.2 energy sources used by resting and working muscle cells

Energy source: ATP When in use: at all times Activity: all types Phosphocreatine (PCr) All exercise initially: short bursts up to 10 seconds shot put, high jump, bench press (don't really need to know this one) Carbohydrate (anaerobic) High intensity exercise, especially lasting 30 seconds to 2 minutes 200 yard (200 m) sprint Carbohydrate (aerobic) Exercise lasting 2 minutes to several hours; the higher the intensity the greater the use basketball, swimming, jogging, power walking Fat (aerobic) Exercise lasting more than a few minutes; greater amounts are used at lower intensities Long distance running or cycling, much of the fuel used in a 30 minute brisk walk is fat Protein (aerobic) Low amount used during all exercise; slightly more in endurance exercise, especially when carbohydrate fuel is depleted Long-distance running

Determine whether each label describes water-soluble or fat-soluble vitamins.

Fat Soluble: The fat-soluble vitamins (A, D, E, and K) are absorbed with dietary fat. These vitamins then travel with dietary fats as part of chylomicrons through the bloodstream to reach body cells. Special carriers in the bloodstream help distribute some of these vitamins. Fat-soluble vitamins are stored mostly in the liver and fatty tissues. When fat absorption is efficient, about 40% to 90% of the fat-soluble vitamins are absorbed. Anything that interferes with normal digestion and absorption of fats, however, also interferes with fat-soluble vitamin absorption. For example, people with cystic fibrosis, a disease that often hampers fat absorption, may develop deficiencies of fat-soluble vitamins. Some medications, such as the weight-loss drug orlistat (Alli),® discussed in Chapter 7, also interfere with fat absorption. Unabsorbed fat carries these vitamins to the large intestine, and they are excreted in the feces. People with fat-malabsorption conditions are especially susceptible to vitamin K deficiency because body stores of vitamin K are lower than those of the other fat-soluble vitamins. Vitamin supplements, taken under a primary care provider's guidance, are part of the treatment for preventing a vitamin deficiency associated with fat malabsorption. Finally, people who use mineral oil as a laxative risk fat-soluble vitamin deficiencies. Fat-soluble vitamins dissolve in the mineral oil, but the intestine does not absorb mineral oil. Hence, the fat-soluble vitamins are eliminated with the mineral oil in the feces. Water soluble: Water-soluble vitamins are handled much differently than fat-soluble vitamins. After being ingested, the B vitamins from food are first broken down from their active coenzyme forms into free vitamins in the stomach and small intestine. The vitamins are then absorbed, primarily in the small intestine. Typically, about 50% to 90% of the water-soluble vitamins in the diet are absorbed, which means they have relatively high bioavailability. Water-soluble vitamins are transported to the liver via the hepatic portal vein and are distributed to body tissues. Once inside cells, the active coenzyme forms are resynthesized. Excretion of vitamins varies primarily on their solubility. Except for vitamin K, fat-soluble vitamins are not readily excreted from the body. Hence, toxicity can be an issue. Water-soluble vitamins are excreted based on tissue saturation, the degree to which the tissue vitamin stores are full. Tissue storage capacity is limited. As the tissues become saturated, the rate of excretion via the kidney increases sharply, preventing potential toxicity. Unlike other water-soluble vitamins, B-6 and B-12 are stored in the liver and not easily excreted in the urine.

How does vitamin A support the immune system?

It maintains the health of epithelial tissue, which forms a barrier against infection.

Which cooking method is best for preserving vitamin content of fresh vegetables?

Microwave, steam, or stir-fry vegetables

When storing fruits and vegetables in her apartment, what steps can Julie take to minimize nutrient losses?

There are several steps you can take to preserve nutrients when you are purchasing, storing, and preparing fruits and vegetables (Table 8-1). Frozen vegetables and fruits are often as nutrient-rich as freshly harvested ones because fruits and vegetables are typically frozen immediately after harvesting. As part of the freezing process, vegetables are quickly blanched in boiling water. Blanching destroys the enzymes that would otherwise degrade the vitamins over time. If produce will not be eaten within a few days of harvest, freezing is the best preservation method to retain nutrients. Preservation methods and why: Keep fruits and vegetables cool until eaten---Enzymes in produce begin to degrade vitamins once it is harvested. Chilling slows down this process. Refrigerate fruits and vegetables (except bananas, onions, potatoes, and tomatoes) in the vegetables drawer---Nutrients keep best at temperatures near freezing, at high humidity, and away from air. Trim, peel, and cut fruits and vegetables minimally and just prior to eating---Oxygen breaks down vitamins faster when more of the food surface is exposed. Whenever possible, cook fruits and vegetables in their skins. Microwave, steam, or stir-fry vegetables---More nutrients are retained when there is minimal contact with water. Minimize cooking time---Prolonged cooking (slow simmering) and reheating reduce vitamin content. Avoid adding fats to vegetables during cooking if you plan to discard the liquid---Fat-soluble vitamins will be lost in discarded fat. If you want to add fats, do so after vegetables are fully cooked and drained. Avoid adding baking soda to vegetables to enhance the green color---Alkalinity destroys vitamin D, thiamin, and other vitamins Store canned and frozen fruits and vegetables carefully---To protect canned foods, store them in a cool, dry location. To protect frozen foods, store them at 0°F (−18°C) or colder. Eat within 12 months.

What function do many B vitamins serve in the production of energy?

They function as coenzymes.

Which of the following is one of the criteria that must be met in order to classify a compound as a vitamin?

To be classified as a vitamin, a compound must meet the following criteria: (1) the body is unable to synthesize enough of the compound to maintain health and (2) absence of the compound from the diet for a defined period produces deficiency symptoms that, if caught in time, are quickly reversed when the compound is reintroduced.

Certain foods are noted for being a good source of a specific vitamin. Match the food source with the appropriate vitamin.

Vitamin E--plant oils Vitamin D--fortified milk Vitamin K--Dark green leafy vegetables Vitamin C--Citrus fruit

Vitamins with antioxidant functions

Vitamins C, E, and beta-carotene

The main function of vitamin K in the body is

activation of blood clotting factors

recommendations of physical activity--well rounded

aerobic fitness: --frequency: 5 days per week --intensity: 55-85% of MHR or RPE of 4 or higher --time: 20-60 min per day --type/examples: brisk walking, running, cycling, swimming, basketball, tennis, soccer **150 min/week moderate or 75 min/week vigorous, 5 or more days a week muscular fitness: --frequency: 2-3 days per week --intensity: 40-80% of 1 RM (lower for endurance and higher for strength) --time: 1-3 sets of 8-12 repetitions of 8 to 10 different exercises --type/examples: bench press, squat, biceps curl, and abdominal crunch **2-3 days/week flexibility: --frequency: 2-3 days per week --intensity: to the point of tension --time: 2-4 repetitions of 8-10 different exercises, held for 15-30 seconds each --type/examples: hamstring stretch, shoulder reach, side blend **2-3 days/week avoid inactivity and choose an active lifestyle should do all three of these to be well rounded

aerobic vs anaerobic system

anaerobic system--way to utilize fuel without oxygen --not very efficient --high intensity short term exercise --burning glycogen store --start with glucose molecule with 6 carbons--converted to pyruvic acid through glycolysis--we get two net ATP that we can utilize quickly without oxygen. Also produces lactic acid that can build up and cause a limit on the amount of the anaerobic system that can occur--then body has to stop and go into aerobic system -Oxygen limited, energy demand outpaces body's ability to provide it through body's oxygen fuel system -Mostly for muscles performing intense work for a short time -Only can use glucose -Limited, inefficient energy and production (1 glucose molecule --> 2 ATP and lactic acid) Lactic acid/Lactate- -produced by the anaerobic breakdown of glucose during intense activity -Travels from muscles to liver where it is converted back to glucose -If lactate production exceeds clearance, it builds up so intense activity can only last one to three minutes aerobic system --more efficient --body prefers this --burning fatty acids, which we have a large store of --glucose, 2 pyruvic acid--38 to 30 ATP--6 carbon dioxide and 6 water molecules -O2 readily available -carbohydrate, fatty acids, and minimal amino acids can be metabolized -produces a lot of energy ---1 glucose molecule --> 38 ATP Aerobic vs Anaerobic Metabolism: Does it require oxygen? --Aerobic: Yes --Anaerobic: no What fuel is burned? --Aerobic: fatty acids and carbs (minimal amino acids) --Anaerobic: carbs Is it quicker or slower? --Aerobic: slower --Anaerobic: quicker/immediately Is lactate produced? --Aerobic: no --Anaerobic: yes What kind of activity uses this kind of metabolism? --Aerobic: rest, low to moderate intensity exercise --Anaerobic: sudden exercise, high intensity, short duration Example of sport/activity: --Aerobic: jogging --Anaerobic: sprinting

How does our body get energy from carbs, protein, and fat

depends on oxygen need and availability if plenty of oxygen available to cells==aerobic energy system (more fat burned) if sudden increase in activity or if intensity is high enough--anaerobic energy system (more carbs burned) there's a limit to how much and how quickly oxygen can be utilized so our body has a way to produce energy without it

Calcium healthy for bones...

regulates the absorption and excretion of calcium and phosphorus.

Dietary recommendations for fat for those doing physical activity:

same as general recommendation (20-35% of kcals) fat only burned in aerobic metabolism training--> more fatty acids used at higher intensities duration--> as activity goes on, more fatty acids are used as fuel

benefits of physical activity:

strengthens bones and joints improves blood pressure, lipids, glucose, and other markers of health increases cardiovascular function and improves heart health controls and maintains healthy weight increases muscle mass and strength improves gastrointestinal health improves sleep improves quality of life improves cognitive health and reduces dementia reduces cancer risk improves immune function improves flexibility, balance, and gait reduces stress, fatigue, and pain improves mental health physical can help maintain and control healthy weight, but it shouldn't be the only objective of physical activity

minimum cooking temps

true way to know--measure with a food thermometer ground meat/meat mixtures: ground beef/hamburger, pork, veal, lamb --160 degrees F (it's more exposed) poultry--chicken, turkey, stuffing, breasts, whole bird, legs, thighs, wings, ground poultry, giblets) -- 165 degrees F leftovers --also need to be cooked to 165 degrees F prevent food-born illnesses other: steaks, roasts, chops --145 degrees F fresh pork, fresh ham --145 degrees F precooked ham (to reheat) --165 degrees F eggs --cook until yolk and white are firm and egg dishes -- 160 degrees F leftovers and casseroles --165 degrees F seafood fish with fins --145 or cook until flesh is opaque and separates easily with a fork shrimp, lobster, crab, scallops --cook until flesh is pearly or white, and opaque clams, oysters, mussels --cook until shells open during cooking referigerators should be kept at or below 40 degrees F in order to minimize food borne illness the low end of the Danger Zone for meat to be kept at is 40 degrees F

fruits and vegi's safe handling

wash hands fresh cut--make sure it's surrounded by ice or refrigerated don't buy bruised fruit keep it separated from meat and seafood in your cart and fridge put fruit/vegis immediately in the fridge 40 degrees F or below cut away damaged areas before eating or preparing wash it with water and a brush in the sink triple wash sign means you don't need to wash it again use separate knives for meats and fruits/vegis, and wash the knives afterwards buying fresh squeezed fruit juice--make sure you buy pasteurized/treated for bacteria, or processed juices

water/sports drinks during activity

water is best for exercise <45 minutes, not sports drinks sports drinks (gatorade, powerade, etc) are helpful during activity lasting >45 minutes---source of fluid, electrolytes, and small amount of carb. Can stimulate thirst as well which leads to more water drinking.