Ch7 Ppt Flashcards
(53 cards)
The science that investigates the relationship between physiological function and the essential elements of the foods eaten
Nutrition
What are essential nutrients
Our bodies cannot make them on our own or make enough of them; we must obtain them from the foods we eat
What are the six essential nutrients
Carbohydrates Protein Fat Water Vitamins Minerals
Which essential nutrients are macronutrients
Water
Protein
Carbohydrates
Fats
Which essential nutrients are micronutrients
Vitamins and minerals
Dietary reference intakes (DRIs)
Nutrient recommendations
Specific amounts of each nutrient that one needs to consume
Maintain health, prevent chronic disease, prevent unhealthy excess
Encompass RDAs, Als, ULs, and AMDRs
Dietary guidelines for Americans
General dietary and lifestyle advice
Emphasizes 3 major goals for Americans:
Balance calories with physical activity to manage weight
Consume more of certain foods and nutrients
Consume fewer foods with sodium, saturated fats, trans fate, cholesterol, added sugars, and refined grains
My plate
Helps implement DRI's and DGA Food group recommendations Based on dietary guidelines: Nutrient density Energy density Limit solid fats and added sugars Physical activity
Nutrition facts panel
% daily values
Help you decide which foods to buy
Independent, nonprofit organization that works outside of government to provide unbiased and authoritative advice to decision makers and the public
Institute of medicine (IOM)
Recommended dietary allowances (RDAs)
Daily nutrient intake levels meeting nutritional needs of 97-98% healthy people based on scientific evidence/research
Adequate intakes (AIs)
Adequate for most healthy people; used when not enough research to support established RDA
Tolerable upper levels (ULs)
Highest nutrient amount one can consume daily without adverse health effects
Acceptable Macronutrient Distribution Ranges (AMDRs)
Expressed as a % of kcal; amount of energy in food
Nutrient density
Amount of nutrients a food contains in relationship to # of kcal
More nutrients per kcal
Ex. Big green salad, fruit, veggies
Foundation of diet
Energy density
High in energy but low in weight/volume
Ex. Potato chips, fried foods, candy
Solid fats
Solid at room temp and contain heart-unhealthy saturated and/or trans fats
Coconut, Palm, palm kernel, partially hydrogenated oil
Added sugars
Brows sugar, corn syrup, molasses, table sugar
Physical activity
Helps you stay fit and reduce risk of chronic disease
30 mins daily or 150 mins/week
Acceptable Macronutrient Range (AMDR)
Carbs 45-60%
Fats 20-35%
Protein 10-35%
Why is water important
Bathed our cells, site of chemical reactions, transports nutrients and oxygen, removes wastes, regulates temperature
Our bodies are made up of what percentage of water?
50-70%
Next to water, what is the most abundant substance in the human body and is a vital part of every cell?
Protein
Major components of living cells
“Body builders”
Provide structure and mechanical support and help maintain body tissues
Protein
