Flashcards in 1/15/16 ID 110 Exam Deck (67)
Intentions of the ChooseMyPlate program
Decreasing portion size
Increasing healthy foods
Increasing water consumption
Decreasing fats, Na, sugars
What is nutrition, the basic component of health, essential for?
What are essential nutrients? (6)
The proportion of essential nutrients to the number of kilocalories
Kilocalories and nutrients in "high-nutrient dense foods" and examples
Fruits and veggies
Large # of nutrients in relation to kCals
Kilocalories and nutrients in "low-nutrient dense foods" and examples
Alcohol and sugar
High in kCals but nutrient poor
kCal to one gram of carbohydrate
1g of Carbs=4 kcal. MAIN SOURCE OF FUEL
Missing one or more of the nine indispensable amino acids
Example of positive nitrogen use, which comes from proteins
Growth--normal pregnancy, wound healing, vital organ functioning
Example of negative nitrogen use, which comes from proteins
What is the most calorie-dense nutrient?
FAT! 9 kCal/g. Composed of triglycerides and fatty acids.
A, D, E, K
C and B complex
How many minerals (inorganic elements) are essential for catalyzing biochemical reactions?
100mg or more
What is "DRI" and the 4 components?
Dietary Reference Intakes
EAR: estimated ave. requirement
RDA: recomm. dietary allowance
AI: adequate intake
UL: tolerable upper intake level
What is the EAR?
estimated average requirement
Amount of nutrient that is sufficient to maintain a body function (for 50% of pop based on age and gender)
What is the RDA?
recomm. dietary allowance
Average needs of 98% of pop
NOT exact needs of an individual
What is AI?
Suggested intake for individuals based on determined estimates.
Used when not enough evidence to set RDA
What is the UL?
Tolerable upper intake level
Highest level that poses no risk of adverse health affects.
What are daily values based on?
Percentages of a 2000 kcal/day diet for children 4+ and adults
Where are complex carbs found?
Grains, vegetables, fruits
choosemyplate, where to find CARBS: for grains, veggies, fruits, dairy, protein
G: 15g per serving
What's the RDA for needed carbs for adults?
130g/day. Need to focus on fruits, veggies, whole grains!
What's the recommendation for simple sugar intake from WHO?
less than or equal to 10% of total kcal/day--max 12tsp or 50 g per day
What's the RDA for protein in adults?
0.8g of protein per kg of healthy body weight
OR: 10-15% total daily calories
Excess protein converted into?
Glucose or fat. Used for energy
Highest nutrient dense protein source?
Also, beef, poultry, milk, white bread, and cheese.
Only eat plant foods. No animal products (leather, feather pillows, cheese)
Eat fruits, nuts (keep cholesterol low), honey, vegetable oils.