Chapter 1 Flashcards
RDA
Recommended Dietary Allowance
Can be used to plan a healthy diet over time
EAR
Estimated Average Requirement
Is not accurate enough since it only is data for 50% of population
EER
Estimated Energy Requirement
For initial planning goal
This is the average energy intake to maintain current body weight in a healthy adult specific to age, sex, weight, height and activity level
AI
Adequate Intake
Aim for this if an REDA isn’t available
Best estimate to meet needs of the majority of the population
UL
Upper Limit
Highest level for most individuals that is unlikely to cause adverse effects
AMDR
Acceptable Macronutrient Distribution
Percent of calories for carbs, fat and protein
What is malnutrition?
A state of unbalanced or inadequate nutrition
This can be under nutrition or over nutrition
What are the six classes of nutrients?
Carbohydrates Proteins Lipids Vitamins Minerals Water
What are the two categories of nutrients?
Macronutrients
Micronutrients
What is an important part of diet that comes from plants?
Phytochemicals
Gives fruits and veggies their color, flavor and smell
What is homeostasis?
This is when the body maintains a stable internal environment in the face of external variability
What is the Healthy People 2020? And how often does it change?
Evidence based data to understand nationwide health programs.
Has government sponsored initiative
Changes every 10 years
Functions of Carbohydrates
Structural: In skin, cartilage, ligaments and other joint tissues (component of DNA and RNA)
Regulatory: Energy for the brain and red blood cells. And regulate bowel functions
Functions of lipids
Structural: Cell membrane, fat deposits, shape body and provide insulation
Regulatory: Synthesis of hormones
Functions of proteins
Structural: Major component of every cell and tissue in body
Regulatory: Fluid balance and facilitates chemical reactions
Functions of water
Structural: Fills and surrounds cells
Regulatory: Controls body temperature and is involved in many chemical reactions
Calorie per gram for each macronutrient
Carbs and Protein: 4kcal/gram
Lipids: 9 kcal/gram
Define macro and micronutrients
Macro: Needed in large amounts. Required for growth, development, reproduction and maintenance and repair of cells
Micro: Needed in small amounts. Necessary for proper growth snd development. Deficiency of these can cause profound consequences
Define essential nutrients
Cannot be made or made in sufficient amounts in the body to meet needs.
Example: Omega fatty acids and certain amino acids found in meat
What are the DRI’s?
Reference values used to plan and assess nutrients intakes of healthy people
What does it mean if there is no UL
Nutrient does not have a known issue if taken in excessive doses
But does not mean it is safe to consume in excess necessarily
AMDR Distribution range
Carbs: 45-65%
Fat: 20-35%
Protein: 10-35%
Describe EER
Average calories to maintain weight based on age, sex, weight, height and physical activity level
This value meets the energy requirements of 50% of the population and exceeds the needs of 50% of the population
Describe the scientific method
Observation, question, testable hypotheses, experiment, compare results with predictions, accept or reject hypothesis then ask new question if needed
