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Of your essential nutrients, which are energy producing vs non-energy producing?
Energy: carbs, proteins, fats.
Non: vitamins, minerals, water.
What are some uses of protein intake in the body?
In 1 gram, how many kcal?
- Regulates body functions, enzyme and antibody production.
- Growth, maintenance and repair
- Required for formation of all body structures
1 g = 4 kcal
What is the difference between complete and incomplete proteins?
Give examples of complete/incomplete proteins.
Complete (animal): meat, fish, poultry, eggs, milk, yogurt.
Incomplete (plants): legumes, grains, oats, veggies.
What are some functions of carbs?
How many kcal are in 1 g?
Maintain body temperature.
*Primary function: ENERGY.
1 g = 4 kcal
What is ketosis?
How many mg of carbs is required to prevent ketosis?
Ketosis is the abnormal accumulation of ketone bodies; usually associated w/ acidosis.
What is the difference between simple and complex carbs?
Give some examples.
Which is the preferred energy source?
simple: mono/disachs; fructose, lactose, glucose..
complex: polysachs; grains, starches, root veggies, fiber
Complex carbs are preferred for energy.
What are the purposes of fats (lipids)?
What % of calorie intake should include fats?
- Insulates; conserves heat, cushions organs.
- Aids in absorption of fat-soluble vitamins.
- Normal growth & healthy skin.
- Part of cell structure.
- Stored energy for body (triglycerides)
No more than 20-35% of total calorie intake.
What is the difference between saturated and unsaturated fatty acids?
Saturated: raise cholesterol
Unsaturated: lowers cholesterol