exam 1 | NUTRITION BASICS

MOST INCOMPLETE DEFINETLY NEED MORE TERMS

what is the leading cause of death in americans

heart disease

what makes up a healthy diet / what are the food groups on My Plate?

Vegetables, fruits, whole grains, healthy proteins, water, healthy oils

What are the 5 essential nutrients

Carbs, lipids/fats, Proteins (essential amino acids), Vitamins and minerals, Water

what are the 3 macronutrients? What % of calories should come from each?

Protein - 10-35%

Fat - 20-35%

Carbs - 45-65%

whats the difference between portion size and serving size

portion size describes the amount of food or beverage that should be consumed in one sitting

serving size refers to the amount of food or beverage that is commonly consumed in one sitting

what is an AMDR

Acceptable Macronutrient Distribution Range

Range of intake for a particular macro

how do you calculate AMDR?

[(required daily kcal) x (reccomended % intake of macro) ] / (cal/g of macro)

what are some health benefits of physical activity

reduces BP

increases bone strength

reduces stress

improves self image

increases strength, flexibility, balance

improves immune function

reduces risk of diseases

it does everything

what is the reccomended time and intensity of physical activity in adults

150 min of moderate intensity / 75 min vigorous intensity per week AND 2 days a week of muscle-strengthening activities AND flexibility exercises

what are some differences between the old and new nutrition lables

Added sugars
Vitamin D and potassium added
Vitamin A and C removed

what do GLUT 4 receptors do

transport glucose into the cell in response to inslin signaling

is a higher insulin sensitivity good or bad

good!!!!!

what is gluconeogenesis

the process of making glucose from things other than carbs

what is the glucose-alanine cycle

a pathway that brings nitrogen and carbon between the liver and skeleton

what is ATP

your bodys main energy source

what is phosphocreatine

a molecule that stores energy in muscles and brain

what is a phytonutrient

plant compounds that are good for youhatw

what is RDA

Reccomended Dietary Allowance
average daily level of intake needed to meet the nutrient requirements of healthy people

what is nutrient density

the ratio of essential nutrients to calories in a food

what is wrong with most americans eating habits

too many saturated fats and carbs

what does america eat the correct amount of

protein

what minerals are most americans deficient in

vitamin D, Calcium, Magnesium

what is aerobic exercise

‘with oxygen’ - uses oxygen from the air you breathe, fuels long low intensity exercises like jogging

what is anaerobic exercise

‘without oxygen’ - uses energy stored in your muscles, fuels short term high intensity exercises like sprinting

what is insulin

hormone produced by pancreas - reguilates blood sugar levels

what is glucagon

hormone produced by pancreas - increases blood glucose levels if they fall too low

what should you eat before a workout

easily digestible carbs like bananas or toast for fuel

what should you eat after a workout

protein to aid muscle repair and carbs to replenish glycogen stores