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Basal metabolic rate (BMR)
The energy required by the body at complete mental and physical rest to stay functioning
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Ingestion of food stimulates metabolism equal to
10% of the food consumed (ex. 2000 cal meal = energy utilized is 200 cal)
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How does exercise influence BMR
Athletes show 5% increase in BMR
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What are the different classes of activity and their relation to the BMR
- Sedentary - BMR x 20% = cal use from activity/day
- Very light - BMR x 30%
- Moderate - BMR x 40%
- Heavy - BMR x 50%
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How does the BMR of women compare to men
Women, do to their naturally higher fat percentile have a 5-10% lower metabolic rate then men of the same weight and height
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How does sleep effect BMR
It decreases it by 10%
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How does pregnancy and lactating effect BMR
Increases it
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How does temperature effect the BMR
Temperatures greater then 86 degrees Fahrenheit increase BMR 5%
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What is the calculation for males and females to determine their BMR
- Males - 1 cal x Kg(wt) x hr
- Famales - .9 cal x Kg(wt) x hr
- (ex. 1cal x 68Kg x 24hrs = 1,656 cal utilized)
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What are considered the six nutrients
- Carbohydrates
- Protein
- Fats
- Vitamins
- Minerals
- Water
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What is the overall function of carbohydrates in human nutrition
Provide energy
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How much of a persons total calories in a day should come from carbohydrates
55-60%
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How many calories are there per gram of carbohydrates
4 calories per gram of carbohydrates
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What happens if someone is deficient in carbohydrates intake
The body turns to breaking down muscles for proteins
Fats are unable to be used effectively for energy because carbohydrates are necessary for effective fat metabolism, Ketosis results
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How many grams of carbohydrates are needed a day to avoid Ketosis and breaking down of proteins in muscle for energy
100 grams a day (400 cal)
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How many carbohydrates are in a slice of toast
15 grams (60 cal)
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How many grams of carbohydrates are in an 8 oz glass of milk
12 grams (48 cal)
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How many grams of carbohydrates are in an orange and an apple
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How many grams of carbohydrates are in two tablespoons of oatmeal
15 grams
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How many grams of carbohydrates are in a 1/2 cup of cooked rice
15 grams
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How many grams of fiber are suggested a day and what is their purpose
- 25 grams a day
- They are not digested, but assist digestion through adding bulk to the feces and ensure free elimination
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How is the amount of fiber ingested and colon cancer related
A decrease in dietary fiber has a higher risk for colon cancer because the secondary products of bile are carcinogenic and fiber helps rid the body of them before those products are made
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What are some of the best sources of fiber
Beans, peanuts, and wheat germ
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What are the ten essential amino acids
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
- Arginine
- Histadine
- "MATT is the VP on the HILL"
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What are the negatives in a diet high in animal protein
- Bone demineralization
- Enhanced decline in kidney function in the elderly
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Calciuric effect
High animal protein causes increase calcium output in the urine which can lead to osteoporosis
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How many grams of protein are in a single egg
7 grams
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How many grams of protein are in an ounce of cheese
7 grams
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How many grams of protein are in a 1 1/2 ounce fish
7 grams
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How many grams of protein are there in and ounce of uncooked beans (6 Tbl spoons cooked)
7 grams
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How many grams of protein are there in a chicken drumstick
7 grams
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What does a positive Nitrogen balance indicate
The body is storing more nitrogen by building new tissue, and losing less by breakdown
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What does a negative Nitrogen balance indicate
The body is breaking down more tissue then it is building up
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What is the recommended amount of protein intake a day for athletes and normal individuals
- Athletes: 1-1.6g per Kilogram
- Normal: .8g per Kilogram
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A Kilogram equals how many pounds
2.2 pounds
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What percent of calories in a day should come from protein
10-15%
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Protein yeilds how many calories per gram
4 calories
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What is the problem with taking in a lot of the same amino acid
They all compete for the same carriers and therefore can actually lead to a deficiency if it is the only source of protein
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No more then what percent of daily calorie intake should come from fats
30% (10% polyunsaturated, 10% saturated, 10% monounsaturated)
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Fat has how many calories per gram
9 calories per gram of fat
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A pound of body weight equals how many calories
3500 calories
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Folate deficiency causes
Macrocytic anemia
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What people are prone to Vit B12 deficiency
- Strict vegetarians
- Alcoholics
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Vit B12 deficiency causes
- Megaloblastic anemia
- Pallor
- Parathesia
- Bruising
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What is the recommended calcium intake
- 9-18 yrs old - 1300mg/day
- 19-50 yrs old - 1000mg/day
- >51 yrs old - 1200mg/day
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Calcium absorption relies on
Vit D levels
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Iron deficiency anemia is characterized by
Small microcytic erythrocytes and diminished levels of hemoglobin
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Besides iron deficiency, what other deficient nutrients could cause Anemia
- Vit B6
- Vit B12
- Vit A
- Vit C
- Folic acid
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Marasmus
A chronic condition of semi starvation leading to growth retardation in children often caused by diluted formula and contaminated water
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Kwashiorkor
- Diet high in carbohydrates and inadequate in protein
- Pitting edema
- Pot belly
- Enlarged fatty liver
- Muscle wasting masked by edema
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Iron absorption is enhanced by
Calcium intake
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How much folate should be taken in by people over 19 years old
400 micrograms a day
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What is the recommended amount of grains that should be consumed every day
6 oz (6 slices of bread, 3 cups of cooked rice)
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What is the recommended intake of vegetables each day
2 and a half cups
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What is the recommended intake of fruits each day
Two cups
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What is the recommended intake of milk products each day
3 cups
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What is the recommended intake of meats and beans each day
5 and a half ounces
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