KW VITAMINS AND MINECRAFT

What is a calorie?

A unit of energy derived from food.

Factors determining daily calorie needs?

Age, height, gender, weight, and activity level.

How to regulate/increase metabolism?

Hydration, meal timing, and exercise (e.g., resistance training).

What is Energy Balance?

The balance between energy consumed (eating, drinking, sleeping) and energy burned (exercise, activity, metabolism).

Macronutrient percentages for 'The Zone' (active lifestyle)?

Approx. $40\%$ carbohydrates, $30\%$ protein, and $30\%$ fat.

Convert macronutrient grams to calories and percentages.

Grams to calories: protein/carbs $\times 4$ cal/g; fat $\times 9$ cal/g. To percentage: (macronutrient calories / total calories) $\times 100\%$.

Caloric values: 1 gram protein, carbs, fat?

Protein: $4$ cal; Carbs: $4$ cal; Fat: $9$ cal per gram.

How the body uses carbohydrates for energy.

Carbohydrates convert to glucose. Unused glucose becomes glycogen (stored in liver/muscles for $6$ hours), then fat.

Distinguish: Complete, Incomplete, Complementary Proteins.

Complete: All $9$ essential amino acids (e.g., animal). Incomplete: Lacks $\ge 1$ essential amino acid (e.g., plant). Complementary: $2+$ incomplete sources combined to provide all essential amino acids.

Populations at risk for inadequate protein?

Pregnant women, elderly, impoverished individuals, and vegans.

What is the primary function of carbohydrates?

Primary energy.

Simple Carbohydrates

Monosaccharide, easy to break down, low nutrients/energy

Complex Carbohydrates.

Polysaccharide, long chains, high nutrients/energy ('Good').

Fiber's health effects (beneficial vs. excessive).

Beneficial: Aids weight control. Excessive: Diarrhea, low nutrient availability, increased calorie loss.

“Good” Carbohydrates

Complex, high nutrients/energy, slow breakdown.

“Bad” carbohydrates.

Simple, low nutrients/energy, easy breakdown.

Saturated Fats

Solid at $72$°F, animal products, raises cholesterol.

Unsaturated Fats

Liquid at $72$°F, plant oils, improves cholesterol, eases inflammation.

Six ways to reduce saturated fat.

Choose lean meats, remove poultry skin, use liquid vegetable oils, limit processed foods, low-fat dairy, more fruits/vegetables.

Process converting unsaturated to saturated fats, byproduct?

Hydrogenation converts unsaturated to more saturated forms; trans fats are a byproduct.

Water-soluble

dissolve in water, not stored, excreted.

Fat-soluble vitamins

dissolve in fat, stored (liver/fatty tissues), can accumulate.

Where in the Energy Heirarchy are Carbohydrates

Primary

Where in the Energy Heirarchy are Fats

Secondary/Storage

Where in the Energy Heirarchy are Proteins

Used for energy only when carbs are insufficient and fats are reduced, otherwise for repair.

Calories needed to gain one pound of body mass.

An extra $3,500$ Kcal above daily needs.

Vitamin A: Function and Sources

Vitamin A: Vision; yellow fruits, meats.

Vitamin D: Functions and Sources

Vitamin D: Calcium absorption; gene transcription.

Vitamin K: Functions ans Sources

Blood clotting/protein digestion; green veggies, red meat, dairy.

Function of Sodium (Na).

Osmoregulation and nerve function.

Function of Potassium (K).

Muscle relaxation, osmoregulation, and signal transmission.

Function of Iron (Fe).

RBC production and oxygen transport.

Function of Calcium.

Bone health and muscle/nerve signaling.