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Nutrition Intake Flashcards

(85 cards)

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1
Q

What is the DRI for CHO?

A

EAR is 100 g/day

RDA is 130 g/day

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2
Q

What is the DRI for CHO based on?

A

glucose utilization by the brain

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3
Q

What is the AMDRs (Acceptable Macronutrient Distribution Range) for available CHO intake by adults and children per:

  1. NAM
  2. FAO/WHO
A
  1. 45%E to 65%E by the NAM (US and CAN)

2. 50-75%E by the FAO/WHO

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4
Q

What are added sugars?

A

sucrose, dextrose, fructose sweeteners, high fructose corn syrup, corn syrup, maple syrup, honey, molasses, malt syrup, fruit juices and fruit juice concentrates consumed as such or added to foods by the consumer, cook or manufacturer.

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5
Q

What are the reasons for recommending limiting added sugar intake?

A

Risk of dental carries, unhealthy weight gain, concerns that added sugars replace more nutritious foods in meeting caloric needs.

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6
Q

What is the NAM’s recommendation for fiber intake?

A

14 g/1000 kcal.

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7
Q

What are easy ways to reduce sugar consumption?

A

Not adding sugar to coffee, tea, cereal or yogurt,
drinking water instead of sweetened beverages and fruit juices,
choosing cereals to which the manufacturer has not added any sugars,
limiting consumption of desserts or eating a piece of fresh fruit instead.

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8
Q

Why is fat important in the diet?

A
  1. major source of fuel for the body
  2. it’s a necessary structural component of cells and tissues
  3. aids in the absorption of fat-soluble vitamins and carotenoids
  4. provides the essential n-3 and n-6 fatty acids
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9
Q

What is an AMDR?

A

Acceptable Macronutrient Distribution Range - the range of intakes of an energy source that is associated with a reduced risk of chronic disease yet can provide adequate amounts of essential nutrients.
-Fat, Fatty Acids, CHO and PRO – expressed as % of total energy requirement.

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10
Q

What is the AMDR for fat?

A

IOM (US and CAN) 20-35% and FAO/WHO 15-35%

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11
Q

Why is saturated fat not required in the diet?

A

it can be synthesized by the body.

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12
Q

What is the recommended SFA intake per the dietary guidelines?

A

less than 10% of total energy intake.

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13
Q

What is the AHA/ACC recommendation for SFA intake for a patient needing to reduce cholesterol?

A

5-6% of total energy intake.

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14
Q

When SFA is reduced in the diet, what should it be replaced with?

A

PUFA

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15
Q

What is the FAO/WHO AMDR for total PUFA intake?

A

6-11%

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16
Q

What is the FAO/WHO AMDR for PUFA based on?

A

a balance between cardiovascular health benefits and risk of increased lipid peroxidative damage.

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17
Q

What is the FAO/WHO AMDR for n-6 PUFA and n-3 PUFAs?

A

n-6 = 2.6-9% total energy intake.
n-3 = 0.5-2.0% total energy intake.
no recommendation was deemed appropriate for a specific ratio.

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18
Q

What is arachidonic acid intake important for?

A

It’s incorporated into tissue lipids, and plays a critical role as the precursor of eicosanoids and endocannibinoids.

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19
Q

Proteins in whole plants foods may be less digestible, but the difference in digestibility can be offset how?

A

by a slight increase in the recommended protein intake.

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20
Q

What is the recommended minimum protein intake for vegan adults, to compensate for the decreased digestibility of the protein in many plant foods?

A

0.9-1.0 g/kg/day.

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21
Q

What is the recommended minimum protein intake for vegan adults over the age of 60.

A

1.0 g/kg/day.

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22
Q

Why is lysine important?

A

required for growth and PRO building.

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23
Q

What is the RDA for lysine per IOM?

A

38 mg/kg/day.

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24
Q

What are food plant based food source of lysine?

A

peas, beans, lentils. Cashews, pistachios, pumpkin seeds, buckwheat, quinoa, edamame.

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25
What does sprouting do to the lysine content of foods?
increases it.
26
Why is tryptophan important?
1. maintenance of body tissues. 2. Tryptophan is the sole precursor for the amino acid that’s transformed into the neurotransmitter serotonin, an important compound used by the brain to regulate mood, behavior, and cognition.
27
What is the RDA for Tryptophan?
4 mg/kg/day, 200-400 mg for most adults
28
What are good plant based food sources of tryptophan?
Spinach, green peas, nuts (cashews, walnuts, almonds, pine nuts, pistachios, and macadamia nuts), and chocolate. buckwheat, and millet, and wheat.
29
What is carnitine and why is it important?
Carnitine is derived from AA's. Carnitine helps to convert fat into energy by carrying fatty acids into cell mitochondria and by removing waste products.
30
Why is there no RDA for carnitine?
The body synthesizes carnitine in the liver and kidneys from lysine and methionine and typically makes sufficient amounts to meet the needs of most people.
31
What is the recommended range of kcals for PRO, CHO and FAT for vegans?
10-20 %kcals from PRO, 50-75 % kcals from CHO, and 15-30 % kcals from FAT. (blend of the recommendations from WHO and IOM).
32
How to avoid losing muscle when in a calorie deficit for weight loss?
increase/aim for 15-20% kcals from PRO.
33
What does the current research say about soy and the thyroid?
Soy can affect the thyroid gland in small number of people who are hypothyroid or who are deficient in iodine. For these individuals, it makes sense to limit soy consumption until the problem is corrected.
34
What does the current research say about soy and estrogen receptors?
Soy's isoflavones can bine to the body's estrogen receptors (ER), and have a particular affinity for ER beta-receptors. This means isoflavones have some of the beneficial effects of estrogen, without having all this hormones influences.
35
Why is balancing omega-6 and omega-3 intake important?
The two FA's compete for the same desaturation enzymes so an excess of one can reduce conversion of the other.
36
What is the avg % conversion of ALA to each EPA and DHA?
5% converts to EPA and less than 0.5% to DHA.
37
What factors can limit ALA conversion?
- Gender (females convert better, childbearing years = more estrogen, may boost DHA synthesis) - Genetics - Smoking - Advancing age - Chronic disease (DM, metabolic syndrome, HTN, hyperlipidemia) - High intakes of omega-6 FA's (can reduce it 40-60%) - most potent dietary factor. - Trans-fatty acids - Excessive alcohol - Excessive caffeine - Fasting may reduce ALA conversion, but low-fat or kcal-restricted diets appear to enhance conversion.
38
Based on the evidence to date, what ratio of omega-6 to omega-3 FA's should a vegan aim for?
2:1 to 4:1
39
What are the ratio recommendation of omega-6 to omega-3 FA's based on?
current evidence regarding efficiency of conversion (lower end of the range is more efficient).
40
What is the RDA for omega-6 and omega-3 intake?
The IOM hasn't set an RDA for EFA because of lack of evidence for determining actual requirements. - The AI for LA at 12 g/day for Women and 17 g/day for Men. - The AI for ALA is 1.1 g/day for Women and 1.6 g/day for Men. AI's are used for a guide for intake when no RDA exists.
41
The IOM has set an AMDR of what for LA and ALA?
5-10% of energy from LA and | 0.6-1.2 % of energy from ALA.
42
When relying almost exclusively on ALA for omega-3 FA's, what is the recommended ALA intake?
Double the AI, so 2.2 g/day for women and 3.2 g/day for men. Doubling the AI would require a parallel increase in the AMDR for ALA to 1.2-2.4% of kcals. Individuals who regularly consume a direct source of DHA wouldn't need to increase ALA over the current AI.
43
What is the RDA for calcium?
RDA for adults is 1000 mg daily; | 1200mg daily for women over 50 and men over 70.
44
What is the UL for calcium?
2500 mg per day.
45
How does high sodium intake affect calcium?
High salt or sodium intakes result in increased calcium losses.
46
when should calcium supplements be taken?
Many calcium supplements are best absorbed in the presence of stomach acid, and thus are better assimilated when taken with a meal. However, calcium citrate and calcium citrate maleate can be taken anytime. If taken between meals, these forms won't hinder iron and zinc absorption.
47
What is the RDA for iron?
For Men and postmenopausal women are 8 mg per day, and WOCBP at 18mg iron per day.
48
What is the IOM's recommendation for Iron intake for vegetarians?
There is no separate RDA for vegetarians. However, the IOM advises aiming for 1.8 times iron as nonvegetarians due to the lower bioavailability of nonheme iron from plant foods. This is controversial.
49
What is the RDA for zinc?
RDA is 8mg/day for women and 11mg/day for men.
50
what is the RDA for iodine?
RDA is 150 mcg of iodine per day for adults.
51
what is the UL for iodine?
UL is 1100 mcg of iodine per day (unless medically prescribed)
52
what is the AI for chromium?
AI for those up to 50 yo, its 35 mcg/day for men and 25 mcg/day for women. For older adults, the AI increases by 5 mcg.
53
What is the RDA and UL for copper?
The RDA for adults is 900 mcg daily. | UL is 10,000 mcg
54
What is the RDA for magnesium?
RDA for women <20 yo is 310 mg and men 400 mg. | RDA for women >30 is 320 mg and 420mg for men.
55
What is the major consideration when supplementing with magnesium?
Excess magnesium from food doesn't cause problems in healthy people because the kidneys excrete unneeded amounts. But High intakes from supplements can result in diarrhea, sometimes with Nausea and cramping. So unless medically prescribed, adults shouldn't take amounts higher than 350 mg daily in the form of a supplement.
56
What is the RDA for manganese?
2. 3 mg daily for men | 1. 8 mg daily for women
57
Is supplemental manganese advisable?
No, it's a prooxidant; supplemental manganese isn't advisable. Potentially toxic in large amounts, though excessive intakes would occur from taking single-mineral supplements and not from consuming foods.
58
What is the RDA for phosphorus?
RDA is 700 mg of Phosphorus per day
59
what is a special issue with Phosphorus?
Excess phosphorus intake (esp in relation to calcium) is more common than insufficient dietary phos; the two minerals must be kept in balance for good bone health. High intakes are often due to overconsumption of meat and poultry and of colas (500 mg phos per serving).
60
What is the RDA for potassium?
There was not sufficient data to set an RDA. The AI is 4700 mg for adults.
61
What is the RDA for selenium?
RDA is 55 mcg per day.
62
Is supplementation advisable?
It depends on the person. Selenium is toxic in excess; the UL is 400 mcg per day for adults. Avoid supplements at higher than recommended levels and don't eat more than 3-4 brazil nuts a day.
63
What is the RDA for sodium?
AI for sodium is 1500 mg per day for adults up to 50 yo, 1300 mg for those 50-70 yo and 1200 per day for those 70+. The UL is 2300 mg per day.
64
What special consideration is there for the UL of sodium?
○ The minimum biologic requirement for survival is 180-500 mg per day. ○ To cover routine sodium losses that may occur, such as perspiration on warm days, the lower intake limit has been set at a level higher than necessary for survival. ○ Individuals engaging in prolonged periods of physical activity in hot environments may need more sodium (in the short term) than the UL because of losses in sweat. ○ Excess sodium intakes above 2300 mg per day are particularly problematic for older people with established HTN.
65
What is the UL for iron?
45 mg/day for adults
66
What is the UL for manganese?
11 mg/day for adults
67
What is the UL for phosphorus?
4000 mg per day for those up to 70 yo, 3000 mg for 70+
68
What is the UL for zinc?
40 mg/day for adults
69
What is the RDA for Vitamin B12 for adults?
2.4 mcg per day.
70
What is the UL for B12?
There is none; excess B12 is excreted in the urine.
71
What is the current research showing on the level of intake of B12 to prevent buildup of homocysteine and MMA?
4-7 mcg B12 per day.
72
What is the RDA for vitamin D?
RDA (from foods, fortified foods or supplements) for those 1-70 yo is 15 mcg (600 IU) daily, and 20 mcg (800 IU) for those over 70 yo.
73
What is the recommended intake of vitamin D by experts, not the IOM?
For optimal health, experts suggest 25-50 mcg (1000-2000 IU) or more per day; The UL is 100 mcg (4000 IU) without medical supervision.
74
What is the RDA for Vitamin E?
RDA is 15 mg per day (22.5 IU).
75
What is the RDA for Vitamin K?
There is no RDA. | The AI is 120 mcg per day for men and 90 mcg per day for women.
76
What is the RDA for Thiamin?
RDA is 1.1 mg per day for women and 1.2 mg per day for men.
77
What is the RDA for Riboflavin?
RDA is 1.1 mg per day for women and 1.3 mg per day for men.
78
What is the RDA for Niacin?
RDA is 16 NE mg for men and 14 NE mg for women.
79
What is a niacin equivalent?
Because 60 mg of tryptophan can be converted to 1 mg of niacin, both this AA and the vitamin itself contribute to overall niacin intake. They're measured in milligrams of Niacin Equivalents (NE mg). 60 mg of tryptophan = 1 mg of Niacin = 1 NE.
80
What is the RDA for pantothenic acid?
There is no RDA; the AI is 5 mg per day for adults.
81
What is the RDA for pyridoxine?
RDA is 1.3 mg for adults to age 50, 1.5 mg for women and 1.7 mg for men older than 50.
82
What is the RDA for Biotin?
There is no RDA; AI for adults is 30 mcg per day.
83
What is the RDA for Folate?
RDA for adults is 400 mcg (0.4 mg) of folate from food, equivalent to 400 mcg DFE (dietary folate equivalents) per day.
84
What is the UL for Folate?
There is no UL for Folate (there are no adverse effects with food folate). The UL for Folic Acid, the synthetic form in supplements and fortified foods, is 1000 DFE mcg from folic acid.
85
What is the RDA for biotin?
No RDA; the AI is 425 mg per day for women and 550 mg per day for men.

Nutrition Therapy (5 decks)

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