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quiz 1 Flashcards

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1
Q

essential nutrients are

A

we need them, we cant make, we cant make them

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2
Q

examples of essential nutrients

A

cho, fats, protein, vitamins, minerals, water

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3
Q

cho as an essential nutrient

A

glucose and fiber

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4
Q

fat as an essential nutrient

A

EFA - omega 3 and omega 6

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5
Q

protein as an essential nutrient

A

EAA

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6
Q

water as an essential nutrient

A

water made through ETC

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7
Q

micronutrients will have one or the other but not both

A

RDA or AI

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8
Q

amdr for essential nutrients

A

cho - 45-65
fat - 20 -35
protein - 10-35

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9
Q

amdr is made to prevent

A

deficiency or toxicity

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10
Q

CHO RDA

A

130g

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11
Q

fiber AI

A

10- 14 g per 1000

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12
Q

protein RDA

A

0.8 g/kg bw /day

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13
Q

EFA AI

A

10:1 for omega 6:3

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14
Q

floor minimum

A

RDA and AI

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15
Q

ceiling maximium

A

lower

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16
Q

bioavailablity

A

The fraction absorbed into the blood from something consumed

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17
Q

what cause poor bioavailability of calcium

A

oxalates

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18
Q

good availability of calcium

A

dairy, beans, almonds, salmon

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19
Q

excellent bioavailability of calcium

A

kale and broccoli

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20
Q

carbohydrates has ___ amount of kcals

A

4

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21
Q

fats has _ amount of kcals

A

9

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22
Q

protein has _ amount of kcals

23
Q

DRI

Study These Flashcards
A

suggestion/ recommendations for amounts of different nutrients in our diet

24
Q

micronutrient mostly are measured using

Study These Flashcards
A

EAR, RDA, AI, UL

25
macronutrients mostly are measured using
AMDR and EER
26
EAR
Estimated average requirements; the amount of a nutrient that will satisfy the needs of at least 50% of people
27
RDA
the amount of nutrient that will satisfy at least 97% of people
28
AI
the amount of nutrient that will satisfy the needs of folks when no RDA is set
29
AMDR
range that makes up the amount of calories to come from macronutrients -based on total calories consumed
30
EER
amount of energy that a person theoretically expends and how much they needs to maintain bodyweight
31
monosacharrides
glucose, fructose, galactose - we absorb as is
32
disaccharides
2 sugars bonded together - sucrose, lactose, maltose - digestable
33
simple carbs
monosacharrides, disaccharides
34
complex carbs
polysaccharides , starch
35
all lipids are
fat soluble
36
fat soluble nutrients
ADEK
37
antinutrients
molecules that bind nutrients and can lead to decrease absorption
38
oxalates
bind to calcium like spinach
39
phytates bind to Fe
grains and beans
40
tannins
coffee and wine
41
divalent cations
Fe, Mg, Ca, Cu, Zn
42
vitamin C increases bioavailability of
iron
43
foods that you get heme from
animal products
44
non heme food comes from
plants
45
celiacs disease is when
the mucosa cells are damaged or flattened
46
FDA
food and drug administration -regulates supplements -
47
3rd party to help ensure quality of supplements
NSF international consumer.com lab U.S pharmacopeia
48
USP
contains ingredients on the label does not contain harmful levels of contaminates will break down and release into the body within a specific amount of time -product is bought in retail stores -more expensive
49
NSF
company sends sample
50
consumerlab
website needs subscription purchase from a store like a consumer and test that product
51
high intake of fiber =
leads to early satiety and compromise adequate kcals
52
starch and sugar intake
3-12 g/kg/bw/day for sedentary adults -8-12 for athletes
53
micronutrients protect against
deficiency

advanced nutrition (13 decks)

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