Nutritional Science and Energy Balance Lecture Notes

Vocabulary practice flashcards covering macronutrient classifications (carbohydrates, lipids, proteins), dietary fiber, hydration principles, caloric balance, and basal metabolic rate calculations.

Recommended Daily Carbohydrate Intake

The proportion of total intake that carbohydrates should comprise for most of the population (excluding pro-level athletes), specified as no more than $5\%$ of total daily intake, or less than $50\text{ g}$ per day.

Primary Cause of Carbohydrate Prioritization as Fuel

The physiological reason carbs are the body's preferred energy source: because carbohydrates are toxic to the body, it burns them immediately rather than using natural body fat.

First Consequence of Excessive Carbohydrate Intake

The continuous accumulation of body fat day after day due to carbohydrates being utilized for fuel instead of natural body fat, contributing to widespread overweight and obesity.

Second Consequence of Excessive Carbohydrate Intake

The persistent biological need to consume food every $3\text{ hours}$ to avoid the onset of fatigue and dizziness.

Third Consequence of Excessive Carbohydrate Intake

The development of chronic illnesses—including diabetes (from the pancreas working nonstop using insulin to lower blood sugar spikes), arteriosclerosis, amnesia, Parkinson's disease, cancer, TDAH, and dental caries.

Fourth Consequence of Excessive Carbohydrate Intake

The emergence of digestive conditions, including food allergies to toxic substances found in carbohydrates, such as gluten.

Lipids (Fats)

Calorie-dense nutrients providing $9\text{ kcal}$ per gram whose primary biological function is to supply energy to the body.

Main Physiological Functions of Fats

Aiding in the absorption of fat-soluble vitamins, insulating the body to regulate temperature, and supplying steady fuel for prolonged periods (at least $6\text{ to }8\text{ hours}$) via cetonic bodies to preserve pancreatic health and weight.

Saturated Fatty Acids

A class of lipids commonly sourced from animal-derived and dairy products, including milk, cured cheese, eggs, pork, butter, lard, and cream.

Unsaturated Fatty Acids

A category of healthy fats obtained from olive oil, seed oils, oily nuts, various fish species, and avocados.

Recommended Daily Fat Intake

The proportion of daily energy intake that should consist of dietary fats (saturated or unsaturated), defined as $65\%\text{ to }70\%$ of daily calories.

Trans Lipids

Harmful fats derived from processed and artificial foods (such as ice cream, commercial baked goods, and fast food) that must be avoided due to high caloric density, high sugar levels, and addictive toxic additives.

Sedentary Impact on Natural Fat Consumption

The principle that eating natural fats causes no adverse effects if an active lifestyle is maintained, but becomes problematic when an individual is sedentary and avoids physical activity.

Proteins

Essential nutrients primarily obtained from meat, fish, eggs, seafood, and dairy products, delivering $4\text{ calories}$ per gram.

Recommended Daily Protein Intake

The target contribution of dietary protein to daily energy requirements, which should represent approximately $20\%\text{ to }25\%$ of total daily calories.

Protein Deficiency

A nutritional deficiency resulting in the reduction of muscle mass, diminished resistance to pathogens, and an impaired immune system.

Dietary Fibre

An indigestible plant component that cannot be absorbed by the human body; it is not classified as a nutrient and contains no calories or vitamins.

Benefits and Recommended Intake of Fibre

Promotes satiety to control appetite and supports hydration via high water content in fruits; recommended by the World Health Association at $18\text{ to }25\text{ g}$ per day.

Physiological Roles of Water

Constitutes approximately three-quarters ($\frac{3}{4}$) of the human body, regulates body temperature, delivers nutrients to tissues, lubricates joints, protects vital organs, and facilitates the daily intake of $7.5\text{ g}$ of salt.

Daily Hydration Guidelines

Consuming at least $8\text{ glasses}$ ($2\text{ L}$) of water daily, with increased intake before, during, and after exercise or exposure to heat, utilizing non-plastic reusable bottles.

Health Risks of Soft Drinks (Refrescos)

Commercial beverages (e.g., Coca-Cola, Monster) that fail to hydrate effectively and carry high concentrations of sugar capable of causing cardiovascular diseases.

Calories

The units of energy derived from the nutritional breakdown and assimilation of consumed food, with teenagers generally requiring between $1500\text{ and }2000\text{ calories}$ per day.

Basal Metabolic Rate (BMR / TMB)

The baseline energy expenditure the body expends to sustain vital organ functioning and preserve its internal core temperature at rest.

TMB Formula for Women

The mathematical calculation for female basal metabolic rate: $\text{TMB} = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$.

TMB Formula for Men

The mathematical calculation for male basal metabolic rate: $\text{TMB} = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$.

Energy Balance States

The relationship between caloric input and output: neutral balance (equal in and out) yields stable body weight; positive balance (more calories in) yields weight gain; negative balance (more calories burned) yields weight loss.

Metabolic Effect of Physical Activity

Engaging in regular exercise elevates the basal metabolic rate, thereby requiring more energy to maintain standard bodily functions and allowing higher food consumption without gaining body fat.