How much energy does 1g of carbs give off?
4 kcal/g
How much energy does 1g of fat give off?
9 kcal/g
How much energy does 1g of protein give off?
4 kcal/g
What are macronutrients?
-energy-yielding nutrients needed in higher amounts
What is the RDA?
-(recommended dietary allowances)
-it meets the needs of almost all healthy people
-used for evaluation of an individual’s daily intake
What is the AI
-(adequate intakes)
-its only used when the RDA cannot be determined
-value is based on observed or experimental approximations of nutrient intake by a group of healthy people
What is the EAR?
-(estimated average requirements)
-it is a population-wide average for nutrient requirements.
-meets the requirement os 50% of healthy individuals
-basis for RDA values
What is the AMDR for Carbohydrates?
-45% to 65%
What is the AMDR for proteins?
-10% to 35%
What is the AMDR for fats?
-20% to 35%
What is the AMDR?
-acceptable macronutrient distribution ranges recommended for those associated with reduced risk of chronic disease
What is the dietary guidelines for americans?
1) follow healthy dietary pattern at every life stage
2) Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations
3) Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits
4) Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages
Myplate.gov: fruits
-fruits may be fresh, canned, frozen, dried, whole, cut up, or pureed
-one cup or fruit or 100% fruit juice, or 1/2 a cup of dried fruit is one cup from the fruit group
Myplate.gov: vegetables
-one cup of raw or cooked vegetables or vegetable juice, or two cups of raw leafy greens can be considered 1 cup from the vegetable group
fruits and veggies are…
-half of your plate!
Myplate.gov: grains
-any food made from wheat, rice, oats, cornmeal, barley, or another cereal
-one slice of bread, 1 cup of cereal, or 1/2 a cup of cooked rice or pasta can be 1 ounce of the grains group
How much of your grains should be whole grains?
-half
Myplate.gov: protein
-one ounce of meat, poultry or fish, 1/4 cup cooked beans, 1 egg, 1 table spoon of peanut butter, or 1/2 an ounce of nuts or seeds can be 1 ounce from the protein group
Myplate.gov: dairy
-creme cheese, cream, and butter are not included
-one cup of milk, yogurt, or soymilk, 1 and 1/2 ox of natural cheese or 2 oz of processed cheese can be considered part of the dairy group
Oils…
-are not a food group but provide essential nutrients
How much water should you drink a day?
- at least eight 8-oz glasses a day.
-water intoxication is possible due to hyponatremia
What are the different types of physical activity?
- aerobic activity
-muscle-strengthening activity
-bone-strengthening activity
-flexibility activity
What are some causes of obesity?
-genetics
-extragenetic (environment, culture, infections, lack of nutrition/PA)
How do you determine a BMI?
wt in lbs/ (ht in inches) squared X 703
OR
wt in kg/ (ht in meters) squared
