1 - Nutrition (fast deck) Flashcards
How much fiber should a person try to consume daily?
25g
Too much carbohydrate intake can result in…
Tooth decay, CVD, diabetes, and obesity.
Too little carbohydrate intake can result in…
Too little fiber, energy imbalances, and ketoacidosis.
Two categories of fibre according to their solubility
Soluble fiber and insoluble fiber.
Function of soluble fiber
Binds with fatty acids. Prolongs stomach emptying time so that sugar is released and absorbed more slowly.
Functions of insoluble fiber
Move bulk through intestines. Control and balance the pH (acidity) in the intestines.
Benefits of insoluble fiber
Promotes regular bowel movements.
Benefits of fiber.
Reduces risk of: colon cancer, heart disease, type 2 diabetes, diverticular disease, constipation, and hemorrhoids. It also lowers LDL cholesterol.
Too much protein intake can result in…
High cholesterol. Heart disease. Bone loss. Kidney disease.
Not enough protein can result in…
Malnutrition and edema.
Too much lipid intake can result in…
CVD, obesity, diabetes, and cancer.
Too little lipid intake can result in…
Energy imbalances, lower vitamin absorption, and essential fatty acid loss.
A person’s estimated energy requirements are determined by…
age, gender, weight, height, and physical activity.
What percent of our total energy calories should come from carbohydrates? (range)
45% - 55%
What percent of our total energy calories should come from proteins? (range)
10% - 35%
