Nutrition Midterm

nutrition

the sum total of the processes involved in the intake and utilization of food substances by living organisms, including ingestion, digestion, absorption, transport, and metabolism of nutrients found in food

nutrient

a specific substance found in food that performs one or more physiological or biochemical function in the body

1. Provide energy; primarily carbohydrates and fats

2. promote growth and development by building and repairing tissue; primarily proteins

3. regulate and maintain metabolism

roles of nutrients

sports nutrition

the application of nutritional principles to enhance sports performance

1. promote good health

2. promote adaptations to training

3. recover quickly after each training session

4. perform optimally during competition

4 major objectives of sports nutrition

it is high

what does research show about american's interest in health eating?

low in fruits, vegetables, whole grains, dairy fiber

high in calories, fat, saturated fat, sodium, refined sugars

typical american diet

nutrition quackery

worthless product and deceitful promotion of that product; false or misleading claims; made to look like scientific review

athletes and patients/clients seeking weight loss

who is often the target of nutrition quackery?

how to recognize nutrition quackery

does this product promise quick improvement? does it contain a secret or magic ingredient? is it advertised by anecdotes or testimonials? popular personalities advertising? does it exaggerate? does it question scientific method? bias? is it expensive? is it a recent discovery not available from another source? too good to be true?

sound nutritional information

government or health professional websites and scientific journals

possibly sound nutritional information

books, popular magazines, consultants/experts

ergogenic aids

techniques or substances used to enhance sports performance beyond the effects that could be obtained through training; enhance physical power, mental strength, or mechanical edge

dietary supplements

food products, added to total diet, that contain either vitamins, minerals, herbs, botanicals, amino acids, metabolites, constituents, extracts, or combinations or these ingredients

why ergogenic aids are popular

certain foods believed to have magical quality, advertising and marketing, recommendation by coaches or peers, peer pressure

food-first approach

possible to obtain all vitamins/minerals through food; whole food sources are best

Is it safe? Is it legal? is it effective?

major considerations as PTs

doping

use of drugs in sports; prohibited by governing bodies of most organized sports

supplement only if you cannot get nutrients from foods

general rule of thumb for vitamin/mineral supplementation

assocation

a relationship. two characteristics are related so that if one changes, the other changes in a predictable way

bias

any factor, recognized or not, that distorts the findings of a study. can influence the observations, results, and conclusions of the study and make them less accurate or believable

causation

two variables related so that changes in one causes the other to change. Even if two variables have a causal relation, their correlation can be small or zero

Correlation

a measure of linear association between two lists

confounding variable

an unforeseen, and unaccounted for variable that jeopardizes reliability and validity of an experiment's outcome

Reliability

the extent to which a measure procedure, or instrument yields the same result on repeated trials

statistical significance

calculation of the probability that an observed effect in a research study is occurring because of chance, typically expressed as P-value

Validity

the degree to which a test accurately reflects or assesses the specific concept that the researcher is attempting to measure. A method can be reliable, but not valid

anecdotal (weakest), observational studies, randomized controlled trials (strongest)

SR, RCTS, NRCTs, cohort studies, case-control, cross-sectional, case report, expert opinion

hierarchy of evidence

observational (epidemiological) studies

look at outcomes related to exposures to key risk factors

cohort (observational)

focused on a group of similar people to see if an exposure leads to a particular outcome

case-control (observational)

looks at cases versus controls based on exposure

cross-sectional (observational)

focused on a group of people at a particular point in time

ecological/epidemiological (observational)

rate of disease in a population

relative risk and odds ratio (observational)

probability estimates of getting some disease by practicing some unhealthful behavior

preventative trial (experimental)

intervene to asses prevention

clinical trial (experimental)

selected individuals participate in a specific intervention

diagnostic trial (experimental)

screened individuals participate in a specific intervention

what creates contradictions in research?

bias, influence, poor study design, limitations, missing data, inaccurate analysis/statistics, inaccurate replication of studies

evidence-based practice

searches the body of evidence, identifies the best evidence (most current and valid), determines where the weight lies, formulates health, nutrition and/or exercise policies and protocols

Reviews and meta-analysis

how is consensus developed?

essential

nutrient that cannot be produced by the body, or produced in sufficient quantities; must be obtained from the food we eat

Macronutrients

carbohydrates, proteins, and fats (water)

Micronutrients

vitamins and minerals

non-essential

nutrients found in food but may also be formed in the body

Non-nutrients

drugs, phytochemicals, extracts, herbals, and food additives that may be found naturally in food, added to foods, or taken in supplement form for a desired health outcome

Dietary Reference Intakes (DRIs)

an umbrella term that describes different values set on specific nutrients; based on most up-to-date scientific evidence

triad of a healthy diet

balance, moderation, variety

Nutrition Density

the proportions of essential nutrients that are found in a food relative to the calories per serving; foods with high nutrition density possess a significant amount of nutrients

empty calories

possess little nutritional value proportional to calories

Dietary Guidelines for Americans

science-based advice to promote health and reduce diseases through diet and physical activity

less than 10% of daily calories

added sugars limit

less than 10% of calories per day

saturated fat limiit

less than 2,300 mg a day

sodium limit

1-2 drinks per day or less

alcoholic beverage limit

a focus on lifecycle nutrition and a on plant-based foods

two big DGA changes

DGA healthy eating ideas

food pyramid, my plate

nutrition facts panel

label required on any packaged food/beverage; includes total calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, total sugars, added sugars, protein, calcium, vitamin D, iron, potassium

daily vitamins

generic standards developed by the FDA that are used on food labels

reference calorie value

2,000 kcals

new of as 2020

larger servings, updated serving size, updated daily values, new sugars added, updated nutrients required, actual amounts declared

nutrient content claims

claims on food labels about the nutrient composition of food; ex "low fat"

health claims

state certain foods or food substances as part of a healthy diet - may reduce the risk of a certain disease

structure/function claims

vague claims that may appear on dietary supplement labels regarding the intended benefit of a food or food substance

ex: "supports immune function"

food allergy

involves an adverse immune response to an otherwise harmless food substance; reaction may be life-threatening

food intolerance

involves an adverse reaction to a food that does not involve the immune system; body lacks a specific enzyme needed for digestion; results in GI distress

food allergy and intolerance treatment

avoid that food

what counts are plant-based?

whole food, plant-based diets, vegetarian diets, vegan diets

plant-based diet benefits

provide more nutrients than the body needs (making them healthier), are cancer-preventative, heart-healthy, and diabetes friendly, are more environmentally friendly

vegetarian

may consume selected animal products

vegan

does not consume any animal products

environmental, ethical, health, and religious

what are the four main reasons people convert to plant-based diets?

environmental vegans

advocate against eating animal-based food as it releases greenhouse gasses in the environment, which leads to global warming

ethical vegans

believe it is ethically wrong to use animal-based products since it is a form of animal cruelty

health vegans

follow diet for health purposes

religious vegans

followers of religions like Buddhism, Jainism, and Hinduism do not eat meat as this practice goes against their religious beliefs

processed vegan foods

may help people transition to plant-based diets, can have familiar foods/recipes, may increase salt, sugar, ect

needs to support healing/recovery

adequate energy to support ADLs, adequate protein for rebuilding lean body mass/repairing tissues, nutrients for metabolism

needs to support athletic performance

adequate energy/nutrients to support activity, adequate protein for rebuilding muscles

kilocalories

a unit of measurement used to express the amount of energy in different foods

basal metabolism, physical activity, and thermic effect of food

kilocalorie needs are based on

basal metabolic rate (BMR)

represents the energy requirements of the many different cellular and tissue processes that are necessary to continue physiological activities in a resting, post-absorptive state throughout most of the day

Basal Energy Expenditure (BEE)

represents the BMR extrapolated over a 24-hour period

Estimated Energy Requirement (EER)

dietary energy intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, and physical activity level consistent with good health

Resting Metabolic Rate (RMR)

slightly higher than BMR; represents the BMR plus small amounts of additional energy expenditure associated with eating and previous muscular activity (differs from BMR by

Resting energy expenditure (REE)

used to account for the energy processes at rest when extrapolated over a 24-hour period

anabolism (building up) and catabolism (building down)

two main processes to metabolism

exercise: 15-30%

thermic effect of food: 5-10%

BMR: 60-75%

energy needs breakdwon

males have a higher BMR than females

BMR and gender

BMR decreases with age

BMR and age

BMR increases during times of growth (pregnancy, lactation, growth spurts)

BMR and growth

BMR increases with height

BMR and height

BMR increases in both hot/cold environments

BMR and temperature

BMR increases during fever/stress

BMR and fever/stress

BMR increases during exercise and for several hours afterward

BMR and exercise

BMR increases with smoking

BMR and smoking

BMR increases with caffeine

BMR and caffeine

BMR decreases during sleep

BMR and sleep

Thermic Effect of Food (TEF)

accounts for the energy needed to absorb, transport, store, and metabolize food

1 hours ater a meal

when is TEF highest?

~4 hours

how long does TEF last?