Recommended nutrition

Recommended saturated fat intake

10% of total calories

Recommended fat intake

20-35% of total calories

How many calories in a pound of fat?

3500 calories

How many calories per gram of carbohydrate?

4 calories per gram

How many calories per gram of protein?

4 calories per gram

According to the Institute of Medicine's (IOM) 2005 Dietary Reference Intakes (DRI), what are the recommendations for percentage of calories consumed from carbohydrates, protein, and fat for active adults?

45-65% carbohydrates, 10-35% protein, and 20-35% fat

How many calories per day do you need to cut to lose 1 pound per week?

500 calories per day

Recommended calories per meal

650 to 700 calories for a woman or 800 to 850 calories for a man.

How many calories are in a gram of fat?

9 calories per gram

Recommended calories per day

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.

When lactic acid accumulates in the body during exercise, the liver converts it to _______________ as a way to continue fueling the muscle.

Glucose During exercise, some of the lactate that is produced by skeletal muscles is transported to the liver via the blood. The liver then converts the lactate back to glucose and releases it into the bloodstream to be transported back to the skeletal muscles to be used as an energy source. The cycle of lactate-to-glucose between the muscle and the liver is called the Cori cycle. This process works to preserve the body's glucose levels and to ensure that the muscles have adequate fuel to perform work.

Recommended Carbohydrate Intake

Lower limit: 55% of caloric intake Upper limit: 75% of caloric intake Sugars: <10% of caloric intake Fiber: 20-35 g/day

During the first hour of a half-marathon, carbohydrate metabolism is fueled by _______________.

Muscle glycogen During the first hour of submaximal endurance exercise, such as a half-marathon, much of the carbohydrate metabolized by muscle comes from muscle glycogen.

Recommended trans fat intake

No recommendations for trans fat intake. unhealthy, should be cut from your diet

During low-intensity exercise, _______________ is/are the primary source of fat energy.

Plasma free fatty acids During low-intensity exercise, plasma free fatty acids are the primary source of fat energy. Furthermore, as the duration of the exercise increases, there is a progressive rise in the role of plasma free fatty acids as a fuel source.

Recommended Protein intake for active people

The joint American College of Sports Medicine and Academy of Nutrition and Dietetics position statement calls for 1.2 to 1.7 g/kg for strength athletes and 1.2 to 1.4 g/kg for endurance athletes.

Recommended Protein per meal

We recommend protein to comprise 15 to 35 percent of your total calorie intake.

DASH diet

dietary approach to stop hypertension

Beta oxidation is a result of _______________

the breakdown of fatty acids to produce ATP Beta oxidation, also called fatty acid oxidation, occurs within the mitochondria and is an aerobic pathway that breaks down fatty acids to produce ATP.

low glycemic index foods

Pumpernickel bread All bran cereal Plain yogurt Strawberries Oatmeal