ESS 3 Lecture Notes - Lecture 7: Dental Caries, Phospholipid, Blood Sugar

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purplearmadillo129

13 Oct 2016

School

UCSB

Department

Exercise & Sport Studies

Course

ESS 3

Professor

Amy Jamieson

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Document Summary

The glycemic index is a food"s ability to raise blood glucose levels. Glycemic load = amount of carbs x glycemic index. Cause low or moderate changes in blood glucose. May reduce the risk of heart disease and colon cancer. Net carbs x gi/100 = glycemic load value. The amount of carbohydrate contained in a given food multiplied by its glycemic index value. Glycemic index v glycemic load high = 70 or more, 20 or more intermediate = 55-69, 11-19 low = 54 or less, 10 or less. Rda of carbohydrate is based on the amount of glucose the brain uses. Current rda for adults age 19 and older is 130 grams/day. This amount does not cover the amount of carbohydrate needed to support daily activities. Amdr for carbohydrates is 45% to 65% of total energy intake. Most carbohydrates you eat each day should be ber rich and unprocessed. Eat the recommended amount of whole grains and fruits and vegetables.

Related Questions

Overall Caloric Distribution (10 points)

Average kcals consumed ________________

Percent of goal for kcal _________________________ (kcals consumed divided by recommended kcal * 100)

Since carbohydrate and fat are largely used to meet kcal needs, it makes sense to look at our intake in terms of percent of total kcal rather than in absolute gram amounts.

Record the percent of kcals coming from carbohydrate and fat in your diet in the chart below. Do not confuse the percent of kcals with the percent of a goal.

To calculate, use the following formulas:

Determine number of kcals from each macronutrient consumed on an average day

kcals from CHO = grams of CHO consumed per avg. day X 4 kcals per g CHO

kcals from FAT = grams of FAT consumed per avg. day X 9 kcals per g FAT

Divide number of kcals from each macronutrient by total day kcals consumed

% of total daily kcals from CHO = kcals from CHO / total daily kcals

% of total daily kcals from FAT = kcals from FAT/ total daily kcals

(Ex. 200 grams of CHO consumed * 4 kcals per g CHO = 800 kcals of carbohydrate. 800 kcals of carbs / 2400 kcals total consumed = .33 * 100 = 33% or 33% of kcals came from carbohydrate)

Macronutrient	Recommended percent of kcal (Acceptable Macronutrient Distribution Range - AMDR)	Percent of kcal from nutrient in your diet
Carbohydrate	45 - 65 % of kcals
Fat	20-35% of kcals

Did you consume the appropriate percent of kcal from carbohydrates, protein and fat? If not, how might you adjust your kcal to better meet the recommendations and what changes in your food intake could accomplish this?

Carbohydrate Intake - Further Analysis (6 points)

*note: if you are using myplate, ignore the recommendation of 130 grams for total carbohydrate on your printout.....that is a minimum not a recommended amount

3. Average grams of fiber consumed ______________________.

4. Percent of goal for fiber ________________________ (average fiber consumed divided by fiber recommended * 100)

5. Are you getting enough fiber (100% of goal for question 4)? If not, how might you fix this?

6. Take a look at your list of foods....are lots of your kcals coming from sugar? Only 10% or less of your total kcals should be coming from refined (added) sugar...how do you think you did? ______________________________________________

Fat Intake - Further Analysis (8 points)

7. Average grams of saturated fat consumer per day:_______________________

8. Percent of kcals from saturated fat per day: ______________________________ (Hint: average grams of sat. fat consumed times 9 kcals per gram divided by total kcals consumed)

9. Did you consume more that 10% of your kcals from saturated fat? If so, how might you reduce saturated fat?

(you do not need to be worried about consuming too little since there are no essential fatty acids that are saturated)

note: if you are using diet analysis plus to evaluate your diet, you can look at the spreadsheet report to see how much of a given nutrient is in each food that you ate.. For example, if your saturated fat were high, you could look at the spreadsheet report to see what foods contributed the most saturated fat to the diet. You can then think about reducing portion size or making substitutions

10. Average milligrams of cholesterol per day: ____________________________________. Are you consuming more than 300 milligrams of cholesterol? If so, how might you reduce this?

11. Are you consuming foods rich in omega-3 fatty acids? If so, what are they? If not, how might you increase your intake of omega-3 fatty acids?

Protein Intake - Further Analysis (6 points)

12. What is your protein RDA? (Multiply your body weight in kilograms by 0.8 g PRO/kg)

13. Are you consuming an appropriate amount of protein? (Recommendation is to consume a minimum of the RDA amount and a maximum of twice the RDA)

14. If you are not within the range indicated in question 13, indicate how you might adjust your diet.

QUESTION 1

Protein intakes may increase as a result of illness as wellas

		when women are lactating.
		during moderate anaerobic activity.
		during times of optimal health.
		any of the above.

Question 2

In order to gain muscle size and strength, it is necessaryto

		increase protein intake well above the RDA.
		train intensely with adequate rest periods in between.
		train every day at the highest intensity possible.
		all of these.

Question 3

Protein is needed for normal development of cells and musclemass but excessive amounts of protein

		are even better and will bring faster results.
		will not significantly increase the building of body tissue.
		won't add significant strength to the body.
		b and c.

Question 4

In the U.S., protein-energy malnutrition can be seen most oftenin which of the following populations?

		Cancer patients
		AIDS patients
		Inner city children
		All of these

QUESTION 5

Reasons why people choose to become vegetarians include

		ethical issues surrounding animal rights.
		personal health reasons.
		weight loss.
		any of the above.

QUESTION 6

How can people reduce the amount of animal protein they eatdaily?

		Eat meat less often and in smaller portions.
		Choose meat alternates as protein sources.
		Select plant-based protein sources occasionally.
		Any of the above.

QUESTION 7

High intakes of animal protein sources are associated withserious health risks such as

		increased cardiovascular disease.
		colon cancer.
		breast cancer.
		all of these.

QUESTION 8

People who are semi-vegetarians eat

		meat or animal products every other day.
		animal foods most of the time except on religious holidays.
		meat, milk, or eggs only periodically.
		any of the above.

QUESTION 9

For people who wish to lose weight, most experts might advisethem to

		consider eating more vegetarian protein sources.
		stay at the top of the Food Guide Pyramid for food choices.
		focus on the middle of the Food Guide Pyramid for choices.
		eat only plant-based proteins, completely eliminating meat.

QUESTION 10

Kwashiorkor, a condition frequently found in the Republic ofGuinea, is characterized by

		a diet lacking in a direct source of protein such as meat.
		a starch-based diet.
		a diet consisting of water and oil with lots of rice.
		all of these.

maroonfox887

1. How does prenatal body weight influence theamount of weight a woman should gain during pregnancy?

2. At what week of gestation does the embryonicperiod begin? When does the fetal period begin? When is the mostlikely time a teratogen can do the most damage, during theembryonic or fetal period?

3. What risks are there to a baby if the mothergains too little weight during the pregnancy? What risks are thereto a baby if the mother gains too much weight during thepregnancy?

4. What is the relationship between mercury,fish and pregnancy?

5. What are some of the common gastrointestinaldistresses pregnant women experience? What remedies are availableto manage them?

6. What is fetal alcohol syndrome? How can itbe prevented? When can it be most accurately diagnosed?

7. How does the MyPlate food guidance systemsupport a healthy pregnancy?

8. Why is a prenatal dietary supplementrecommended throughout pregnancy?

9. What benefits are there to exercising duringpregnancy? How should exercise be modified during eachtrimester?

10. What is one of the best ways to trackgrowth in children? What are you looking for when you trackgrowth?

11. What benefits to the infant are provided bybreastfeeding?

12. What benefits to the mother are provided bybreastfeeding?

13. What nutrients are vital for supportingdental health in infants and children?

14. Although breast milk has advantages overformula, breastfeeding not recommend if the nursing mother haswhich conditions?

15. At what age is it safe to switch fromformula or breast milk to cowâs milk?

16. Which solid foods should be introducedfirst and at what age and why: cereals, vegetables, andfruits?

17. Do infants have the same AMDRs as adults?If not, how are they different? Is the grams/kg body weight forprotein higher or lower for an infant compared to a teenager oradult?

18. Does eating sugary foods lead tohyperactivity in children? If not, what does?

19. What is the division of responsibilitybetween caregivers and children for feeding?

20. How would you outline a healthy dailyschedule and meal/snack pattern to follow for a preschooler and aschool-aged child?

21. Can the MyPlate tool support childhoodnutrition? How? What other tools can be used?

22. What are the consequences of obesity inchildhood? How can childhood obesity be prevented?

23. How can food allergies be prevented andmanaged in childhood?

24. The rapid weight gains that girlsexperience during adolescence begin at what ages? Forboys?

25. Are the AMDR guidelines for adults the sameas for teenagers? What are these guidelines? (Percent calories fromfat? Carbohydrate? Protein?)

26. Why are calcium and iron the most importantminerals for teenagers? Does gender make a difference?

27. If teens are overweight and it isunrealistic to believe they will grow into their current weight?What rate of weight loss is recommended in terms of pound(s) perweek?

28. Describe the typical diets of teens thatsmoke?

29. What is the nutritional consequence alcoholfor teens?

30. Adolescences should be physically activefor how many minutes/day?

31. How does body composition change over theyears? Is there anything one can do to affect this change?

32. Does Basal metabolic rate increase ordecrease with age? Why? Will the elderly need more or fewercalories per kilo body weight than those who are middleaged?

33. Do the elderly need more or less fluid percalorie intake than younger adults? Why?

34. If an elderly person has osteoporosis, canhe or she do anything to improve this condition?

35. How can a poverty-stricken older adult beassured of eating healthy meals on a regular basis?

36. Why is exercise important for theelderly?

37. How many calories are there in a gram ofalcohol? Why does consuming 2 alcoholic drinks in a man has thesame physiological affect as one drink for a woman?

38. What practices will decrease the rate ofalcohol absorption into the blood?

39. Define moderate alcohol intake in terms ofdrinks per day for men and women and say how it relates to HDLcholesterol.

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ESS 3 Lecture Notes - Lecture 7: Dental Caries, Phospholipid, Blood Sugar

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