chapt.1 Flashcards
what are essential nutrients?
- cannot be made by the body
- must be gathered through food
what is a non essential nutrients?
- nutrients the body can make
what are the functions of nutrients
- provide energy =
- carbs, proteins, lipids provide energy
- regulate body processes
- aiding growth and repair of body tissues
how much energy is in a carb?
- 4 kcal per g
how much energy is in a protein?
- 4 kcal per pound
how much energy is in a fat?
- 9 kcal per pound
what do carbs do?
- they are a major source of fuel
- broken down into glucose
what is a simple carb?
- fruits, milk, and sweeteners
what is a complex carb?
- cereals, grains, pastas, fruits, vegetables,
- 4 kcal
what is a protein formed from? and what role do they play in the body?
- formed from amino acids
- play a role in structure of bones, muscles, enzymes, hormones, blood, immune system, and cell membranes
- 4 kcals
what is a fat and what role does it play in the body?
- role in cell structure, production of hormones, cushion organs
- transport fat soluble vits. A, D, E and K
- essential fatty acids
- 9 kcals
what is the function vitamin and what role does it play in the body?
- indirectly assist other nutrients during digestion & absorption, metabolism, and excretion
- B & C vitamins are water soluble
- vits do not provide energy
- variety in diet
what is the function of a mineral?
- structural purposes
- present in fluid
- 16 minerals are essential
- dop not provide energy
what is the function of water?
- major part of every tissue in the body
- as blood constituent, provides transportation for nutrients
- consume equivalent of 9 - 13 cups of water per day
what is the def of dietary standards?
- guide to adequate nutrient intake levels against which to compare nutrient values of foods consumed
what is the dietary reference intake (DRI’s) goal?
- adequacy = prevent deficiencies & meet the needs of most healthy individuals
- prevention = reducing the risk of chronic related diseases such as CAD, cancer, and osteoporosis
what is the dietary reference intake (DRI’s) based on?
- reviewing available scientific data
- assessing nutrient function to reduce risk of chronic and other diseases
- evaluating nutrient consumption levels among U.S and Canadian population
- apply to various ppl
what is an estimated average requirement (EAR)
- amount of nutrient needed to meet the needs of 50% of the population
- used to set the RDA
- considers deficiency and physiological function
what is the recommended dietary allowance (RDA)
- level of nutrient intake sufficient to meet the needs of 98% if the healthy population
- aim to supply adequate nutrition intake to decrease risk of chronic disease
what is adequate intake (AI)
- used when there is insufficient to inadequate scientific evidence to establish an EAR and thus an RDA
- based on fewer data and incorporates more judgment saying more resurch is needed
what us an tolerable upper intake level (UL)
- the highest intake level that can be tolerated w/o the possibility of causing ill effects
how many calories per day should be from carbs?
45 - 65%
how many calories per day should be from fat?
20 - 35 %
how many calories per day should be from proteins?
10 - 35%
