Nutrition Test 2

• One calorie expresses the quantity of heat necessary to raise the temperature of 1
• kg (1 L) of water by 1° Celsius

• 1 cal = 3.184 J
• 1 kCal = 1000 cal = 4186 J = 4.184 kJ
• 1 MJ = 1000 kJ
• 1 BTU = 778 ft lb = 252 cal = 1055 J

Reflects a quantitiative measure of an object's hotness or coldness

Describes energy transfer (exchange) from one body or system to another

• Direct Calorimetry
• Indirect Calorimetry
• Doubly labeled water technique

• Directly measures energy expenditure
• Consists of airtight chamber where human works
• Changes in water temperature directly relate to energy metabolism

• Indirect calorimetry infers energy expenditure from measurements of oxygen uptake and carbon dioxide production 
• All energy releasing reactions in body ultimately depend on oxygen use

• Subject breathes 100% oxygen from a prefilled container.
• A canister of soda lime absorbs the carbon dioxide in exhaled air.
• Hard to do with excersize

• Most widely used for exercise oxygen uptake
• Subject inhales ambient air with 20.93% oxygen, 0.03% carbon dioxide, and 79.04% nitrogen
• Indirectly reflects the ongoing process of energy metabolism
• Analysis of volume of air breathed during a time and composition of exhaled air

• Measure oxygen uptake during various physical activities
• Portable spirometry
• Bag technique
• Computerized instrumentation
• Doubly labeled water technique

• Carry a thing like backpack
• ambient inspired air passed through two way valve and expired air exited through a gas meter
• Meter measured total expired air volume and collected small gas sample for later analysis of oxygen and carbon dioxide content

• Ride bike 
• Breath ambient air through one side of valve and expels out other side
• Meter collects sample expired air for analysis of O2 and CO2 composition

• A system that continuously samples the subject’s expired air
• A flow-measuring device that records air volume breathed
• Oxygen and carbon dioxide analyzers that measure the composition of the expired gas mixture
• Performs metabolic calculations based on electronic signals it receives from the instruments

• Provides a useful way to estimate total daily energy
• expenditure in free-living conditions
• Expensive
• Provides an ideal way to assess total energy  expenditure of groups over prolonged time periods 
• Drink water with 2H and 18O
• Isotopes distribute

• The ratio of carbon dioxide produced to
• oxygen consumed
• Ratio of metabolic gas exchange 
• CO2 produced / O2 consumed
• Provides guide to approximate the nutrient mixture catabolized for energy during rest and aerobic exercise

• Complete oxidation of one glucose molecule
• Requires 6 oxygen
• Produces 6 CO2 and H20
• Gas exhange creates equal number of CO2 and O2 so RQ = 1

• Catobolizing fat for energy requires more oxygen
• Palmitic acid oxidixes
• Produces 16 CO2 for every
• 23 O2 consumed
• RQ = .7
• Ranges between .69 and .73 and depends on  carbon chain length

• Liver first deaminates amino acid molecules
• Body excretes the nitrogen and sulfer
• Remaining keto acid oxidize to
• Produced 63 CO2 for every 77 O2 consumed
• Produces 38 H20, SO3, 9 CO(NH2)2
• RQ = .82

Between .7 - 1.0 = around .85

• Ratio of carbon dioxide produced to oxygen consumed
• Computes same as RQ
• R above 1.0 is overbreathing exhuastive exercise
• R below .6 is following exhaustive exercise

• Three factors determine total daily energy expenditure
• Resting metabolic rate
• Thermogenic influence of food consumed
• Energy expended during physical activity and recovery

• Minimum energy required sustains the body's funciton
• Regular exercise slows a decrease in metab with age
• Lower in femail compared to males

• TDEE: Sum of energy required in basal and resting metabolism, thermogenic influences
• Physical Activity: 15-30 %
• Dietary-induced thermogenesis: 10-35 %
• Climate- 5-20% more

• Includes basal and sleeping conditions plus teh added energy cost of arousal
• Energy required to perform vital body functions such as respiration and heart rate while the body is at rest
• 60-70% dialy Daily energy expenditure
• 10% eating
• 15-30 % Physical activity

• Spends 75% of day in sedentary activities 
• Called homosedentarius
• 60% of american adults don't do enough to provide benefits
• More than 25% receive no additional activity
• During day time spent sleeping (8), sitting (6), standing (6), walking (2), recreational activity (2)

• One MET represents an adult's average seated, resting oxygen consumption or energy expenditure
• A 2MET activity requries twice the resting metabolis or about 500 ML of oxygen per minute
• Convenient way to rate exercise intensity with respect to a resting baseline
• 10 METs =11.7 Kcal min

• Body mass remains constant when caloric intake equals caloric expenditure.
• 3500 kCal approximately equals 1 lb of stored body fat
• Consume 3500 extra kCal, gain 1 pound
• Burn 3500 kCal, lose 1 pound

• Variety
• Balance
• Moderation

Choosing from variety creates sufficient amounts of all required nurtrients

• Indicates the intake of nutrients from the major food groups
• Provides no deficiency

• Appropriate planning to maintain balanced nutritent intake thorughout day
• Moderates instead of eliminate

• Personalized based on age sex and level of exercise
• Based on 2005 dietary guidelines for americans
• Includes a figure walking up the side of the pyramid to emphasize at least 30 minutes of moderate to vigorous daily physical activity

• Control caloric intake to manage body weight
• Consume a variety of foods
• Increase daily intake of fruits, vegetables, whole grains, and nonfat or low-fat milk and milk products
• Choose fats wisely for good health
• Choose carbohydrates wisely for good health. 
• Choose and prepare foods with little salt
• If you drink alcoholic beverages, do so in moderation
• Be physically active every day
• Keep food safe to eat.

• USDA pasta serving .5 cup, FDA is 1 cup
• 30 minutes a day and 60 minutes for kids
• Emphasize whole grain consumption

• Provides a general indication of the healthfulness of one's diet 
• Scoring schema based on risk gradient associated with diet and major diet related chronic diseases
• Score 4 or less is more healthful
• score of 10 or more less healthful

• By USDA for nutrition promotion activities and to monitor changes in diet quality over time
• Poor diet = 65
• Good = > 85
• Higher up score the better

• RDA = .8 kg of body mass
• Eating a high-carbohydrate diet with dequate energy intake conserves muscle protein in individuals who engage in protracted intense
• training
• Those in endurance training = 1.2 to 1.4 g of high-quality protein per kg of body mass daily
• Those who resistance train may benefit from 1.6 g/kg of body mass

• Some athletes supplement with simple amino acids.
• Advocates believe the body absorbs the simple amino acidvmolecule more readily.
• The healthy intestine absorbs amino acids rapidly when they exist in more complex di-
• and tripeptide molecules, not just in simple amino acid form.

• Not exceed 30% of diet's energy content
• 70% should come from unsaturated fatty acids
• No benefits below the 30% mark
• Necessary to obtain essential fatty acids and fat soluble vitamins

• Rapidly hurts energy reserves for vigorous physical activity or regular training
• Physically active individuals should consume at least 55-60% of calories as carbohydrates, predominantly starches from fiber-rich,
• unprocessed grains, fruits, and vegetables. 
• Endurance training = 10 g carbs per kg of body mass per day
• 24 hours to replenish glycogen levels after hard workout

50 years research not support use of vitamins to improve aerobic and aneraobic exercise performance

• 10 to 1000 times RDA
• Excess C = kidney stones, gout, destroy B12
• Excess B6= liver disease, nerve damage
• Excess B2 riboflavin = hurt vision
• Excess Niacin =  vasodilation, inhibition of fatty acid mobilization during workout
• Folate = allergic response hives, light head
• E = headache, fatigue, low blood sugar,
• A = toxic to nervous system
• D = damage kidneys

• Aerobic exercise metabolism increases the production of free radicals
• B carotene
• Vitamin C
• Vitamin E
• Selenium, copper, manganease, zinc
• Coenzyme Q10

• Integrated network of molecules, cells, tissues and organs that defend an organism against infection by foreign substances
• Repair damaged tissues and clean up debris of dead cells

• Innate: Natural, Anatomic and phsiologic componenst like skin, mucous membranes and can recognize a foreign substance without prior exposure
• Adaptive: acquired immune cells memory recognized a pathogen and responds quicker

• Moderate: boosts for several hours
• Exhaustive: impairs body's first line of defense against infection
• Aerobic training postivitely affect natural immune functions and resistance to stress in young and older individuals

• —Gymnasts - women
• —Cross Country Runners - women
• —Ballet Dancers – both men and women
• —Ice Dancers – both men and women
• —Boxing – men and women
• —Wrestling – both men and women

• Med: fruits, nuts begs, legumes, grains, proten from fish beans and chx and high monosat fatty acid content
• Veg: consist of foods from plant kingdom
• Vegin: no animal products at all
• Lacto-Veg: Veg with dairy products
• Ovo: Veg no meant or dairy but does eat eggs

• High in carbs, low in fats and proteins
• 3-4 hours to digest absorb and store
• Maximize muscle and liver glycogen stoarage and prvodes glucose for intestinal absorption during excercise
• 150-300 g carbs
• Little fiber

• Replenish liver and muscle glycogen depletion from overnight fast
• digest and absorb fast and provide energty faster 
• High proten makes resting metab
• Proten breakdown leads to dehydration
• Carbs serve as primary energy nutrient for short term anaerobic activity and for proloned

• Liquid Meals
• Nutrition Bars
• Nutrition Powders and Drinks

• High carb content and enough lipid and protein to contribute to satiety
• Digest fast
• Can be used for day long events
• Help maintain body weight

• High protein content between 10-30 g
• About 25 g of carbs
• Have vitamins and minerals
• May have dietary supplements
• Not substiute for normal food intate don't have other nutrients and have high saturated fatty acids

• High protein content 10-50 g
• have vitamins, minerals and other dietary stuff
• Fewer calories per serving than nutrion bars
• Drink has more protein and less carb than powder

• If simple sugars consumed, at least 1 hour before so have time to rebalance
• Fructose absorbs sloly compared to glucose or sucrose and can produce gas distress

High intensity for 1 hour decreases liver glycogen by 55%Consumeing 60 g of liquid or solid carb each hour benefits high intensity, long, and repetitiveSpares muscle glycogenHelps maintain a more optional blood glucose level

• High glycemic carbs
• Either single large or small frequent meals will restore
• As soon as possible
• Avoid legumes, fructose and milk each hour so always at least 20 hours to re establish glycogen sotres

• Indicates how a carbohydrate containg food affects blood glucose levels
• Gycemic response: rise in blood sugar
• Glycemic index expresses the percentage of total area under the blood glucose resopnse curve for a specfic food compared with glucose
• So 45 means that ingesting 50 g of that food rases blood glucose conentrations to levels that reach 45% of that reached with 50 g of glucose
• Affected by food prep, ripeness and how foods combined
• Glycemic load: overall glycemic effect of a typical portion of food

• Brain swelling
• Imbalance of water to salt caused by:
• Euvolemic: total body water increases but sodium content remains same
• Hypervoulemic: both sodium and water content in body increase but water gain greater
• Hypovolemic: sodium loss greater
• Hyponatremia most common electorylyte disorder in US

• Ideal meal immediately before exercising should provide a source of glucose to maintain blood sugar and sustan muscle metab
• Not trigger a spike in insulin release
• Consume low glycemic index foods right before slow reate of glucose absorption

• Consume 400 to 600 ml of fluid 20 minutes before exercise to optimize the benifical effect of increased stomach volume on fluid and turient passage into samll intestine
• Having large stomach fluid volume speeds gastric emptying

• Provide additional glucose
• Minimize the effects of dehydration on:
• Cardiovascular dynamics
• Temperature regulation
• Exercise performance
• Adding electrolytes aids in:
• Maintaining thirst mechanism
• Reducing the risk of hyponatremia

• Empties up to 1700 ml of water/hour
• 1000 ml of fluid consumed is optimal volume to offset dehydration

• 5-8% carboydrae-electroytle beverage consumed while exercising in the heat helps to regulate temp and fluid balance as effectively as plain water
• Alos maintains glucose metabolism and preservs glycogen during prolonmged exercise
• Absorbs rapidly
• Divide car in grams by fluid voulme and multiply by 100

• Advertising: Purposely attempst to crate shape and alter perceptionas about what we eat and how we excercise
• Spends more than 40 bill
• Packagaging can have false info

• US Deparment of health and human services
• Us department of agriculuture
• US department of commerce
• US department of the treasury

• Product taken by mouth with dietary ingredient
• Must be clearly labled
• Quality control does not exist for dietary supplements

• Title: Supplement Facts
• Information per serving
• Nutrients required in nutrition labeling of foods
• Other dietary ingredients that do not have recommendatons for daily consumptiong
• List of dietary ingredients in nutrition lable
• Botanicals state part of plant
• Proprietary bleds with weights

• Purpose to help consumers choose more healthful diets and offer an incentive to food companies to improve
• Lisa Calories, total fat, saturated fat, cholesterol, sodium, potassium, total carb, dietary fiber, sugars, protein, vitamins and minerals

• Daily reference values (DRV) and reference daily intakes (RDI)
• RDI label reference value for vitamins, minerals and protein in voluntary nutrition labeling

• No bad health effects
• Test it
• Safe 2000 flavoring, 200 coloring agents