Fundamentals Flashcards
define essential nutrient
an essential nutrient is a chemical that is required for metabolism- but that cant be synthesized to meet the needs of an organism for physiological functions
How do you know if a nutrient is considered essential:
- if removed from the diet: a decline in health is seen
2. if nutrient is put back into diet, these health declines are reversed
when does a nutritional deficiency occur
nutritional deficiencies occur when a persons nutrient intake consistently falls below the recommended requirement
What does a deficiency in iron, folate, or sit B12 result in
anemia- not enough red blood cells to transport oxygen around body
what does a deficiency in thiamine (Vit B1) result in
beriberi- defective energy production, and abnormalities in the nervous system
what does a deficiency in vitamin C result in
scurvy- defective collagen production
what does a deficiency in vitamin D result in
rickets- defective bone growth
What is the purpose of recognizing a diet deficiency
to prevent disease
what is the purpose of recognizing nutritional requirements
to ensure optimal health
how are daily values made
daily values are made using dietary reference intakes
what is dietary reference intake
DRI is an umbrella term that refers to a set of reference values for nutrients (Ear, RDA, AI, UL)
What two factors are looked at when establishing nutrient requirements
- estimated average requirements
- recommended dietary allowance
what is estimated average requirements
the amount where the needs of 50% of the population are met
what is recommended dietary allowance
the amount where 97% of the needs of the population are met
how do you calculate the recommended dietary allowance?
RDA=EAR + 2STD DEV
what is the tolerable upper limit
the highest level of continuous daily nutrient intake that causes no risk of adverse effects
what is an adequate intake?
expected to meet or exceed the needs of most individuals
when is adequate intake used?
when sufficient scientific evidence is not available to establish an estimated average requirement
what were the outcomes of the Minnesota starvation experiment
- characterize the physical and mental effects of starvation
- resulted in weight loss, irritability, dizziness, tiredness, hair loss, depression
what are the four characteristics to describe a nutritious diet
adequate
moderate
balanced
varied
in terms of a nutritious diet, what does adequate mean?
provides enough calories, essential nutrients, and fibre to be healthy
in terms of a nutritious diet, what does moderate mean?
you dont consume excessive calories or more of one food than recommended
in terms of a nutritious diet, what does balanced mean?
eat nutrient-dense foods rather than nutrient-poor foods
in terms of a nutritious diet, what does varied mean?
eating a wide selection of foods to get the necessary nutrients
