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Flashcards in Macronutriernts Deck (18):
1

Estimated avg requirement

Nutrient intake that is estimated to meet requirements of half of health people
-used to calc RDA

2

Recommended Dietary Allowence

Daily intake that is sufficient to meet the nutrient requirement of 97-98% of pop

3

Adequate intake

Used when RDA can't be calculated
based on an observed determined appox of nutrient intake

4

Vegetables canadas food guide

7-10 servings
1 green, 1 orange a day
whole options(more than juice)

5

Grains canadas food guide

6-8 servings
make sure half whole grains

6

canadas food guide dairy

2 servings
select lower far milks

7

canadas food guide mean

2-3 servings
eat at least 2 servings of fish a week
select meat alternatives too

8

Polysaccarides and 2 ex

10+ monosaccarides
glycogen
starch

9

Functions of fibre

posses water attracting properties (retain water)
softens stool
soluble fibre lowers cholesterol, normalizes blood glucose (w/o cholesterol reabsorbed)

-reduced risk of heart disease, diabetes,bowel disease

10

Where is most carbs stored

muscle glycogen, then liver then blood

11

Glycemic load formula

GI of food x CHO per portion/ 100

12

Sat vs Unsat fatty acid

sat- lack d bonds, solid @ room temp

un- one or more d bonds, tight packing

13

Functions of omega 3/6

compose cell membranes, help prevent tissue inflamation, heart disease

14

2 essential fatty acids

linoleic acid and a linoleic acid

15

Functions of Sterols

-helps repair/ form new cells
-regulates membrane fluidity
manufactures bile
precursor to vit. D

16

Risks of sat and trans fatty acids

increase LDL, blood cholesterol, heart disease, cancers

17

functions of pro

-growth/repair/maintenence
-immune function
-enzymes
-horomones
-provide structure in cells

18

Essential AA

Phenylalanine
histidine
leucine
isoleucine
thonine
typtophere
methane
valine