3: Key Nutrients Flashcards
______ are substances that supply the body with essential elements
Nutrients
Nutrients are substances that supply the body with essential elements that are necessary for
• ______, ______, and ______ of tissues
Growth, maintenance, repair
Nutrients are substances that supply the body with essential elements that are necessary for
• ______ requirements
Energy
Nutrients are substances that supply the body with essential elements that are necessary for
• Regulating ______ processes
body
Nutrients are substances that supply the body with essential elements that are necessary for
• Maintaining a constant ______
internal environment
There are more than ______ different known nutrients needed for good health of the body
40
Key ______ are those that play the most important role in healthy growth, development, and repair of the body’s tissues
Nutrients
______ are the energy nutrients. They come primarily from ______ sources
Carbohydrates, plant
______ furnish energy and are the only nutrient capable of building tissues. They come from both ______ and ______ sources
Proteins, animal, plant
______ provide energy and fill other nutrient needs. They come from both ______ and ______ source
Fats, animal, plant
______ is a key nutrient. It is an important part of most body structures and plays a major role in many bodily functions
Water
______ are organic substances that are necessary in very small amounts for proper growth, development, and optimal health
Vitamins
______ are compounds of plant and animal origin. They are essential for good health but they are not an energy source.
Organic substances
______ are inorganic substances that are necessary for very small amounts for proper growth, development, and optimal health’
Minerals
______ are composed of matter other than plant or animal in origin. They are essential for good health but they are not an energy
source.
Inorganic substances
Good nutrition depends on an adequate supply of all the essential nutrients
• Each nutrient has a specific role in the ______, ______, and ______ of the body
building, maintaining, functioning
Good nutrition depends on an adequate supply of all the essential nutrients
• The role of nutrients cannot be ______ by other nutrients
performed
Good nutrition depends on an adequate supply of all the essential nutrients
• The nutrients work together in an ______, ______ balance
intricate, metabolic
Good nutrition depends on an adequate supply of all the essential nutrients
• ______ of one nutrient may interfere with the body’s ability to utilize other nutrients
Deficiency
Good nutrition depends on an adequate supply of all the essential nutrients
• An extra supply of one nutrient cannot make up for a ______ of another nutrient
shortage
Good nutrition depends on an adequate supply of all the essential nutrients
• Best nutritional results do not come from ______ on a single nutrient to the ______ of other nutrients
concentrating, exclusion
Good nutrition depends on an adequate supply of all the essential nutrients
• All of the essential nutrients needed for good health are available through a ______.
well-balanced diet
______
• defined as 10x the RDA for water-soluble vitamins and 5x the RDA for fat-soluble vitamins
Megadoses
______
• Vitamins and minerals taken in large quantities may be toxic or cause other health threats
Megadoses
The ones who made Recommended Dietary Allowances (RDAs) USA and Estimated Safe and Adequate Daily Dietary Intakes (ESI):
Food and Nutrition Board Commission on Life Sciences of National Research Council
United States Department of Agriculture
______
• Are recommendations for the specific average daily amount of each nutrient based on population groups classified by age and sex.
Recommended Dietary Allowances (RDAs) USA
______
• They are designed to meet the general basic needs of healthy individuals within each group.
Recommended Dietary Allowances (RDAs) USA
______
• There are also categories for pregnant women and lactating mothers
Recommended Dietary Allowances (RDAs) USA
______
• They are not intended to cover individuals with special dietary needs, such as those that may be caused by illness, injury, or metabolic disorders
Recommended Dietary Allowances (RDAs) USA
______ replaced RDA
Reference Daily Intake (RDI)
______
• Used when insufficient information is available to establish RDA
Estimated Safe and Adequate Daily Dietary Intakes (ESI)
______
• The category includes the caution that upper levels in this range should not be habitually exceeded because of potential toxic effects
Estimated Safe and Adequate Daily Dietary Intakes (ESI)
The one who made the Philippine Dietary Reference Intakes (PDRI):
DOST Food and Nutrition Research Institute
______: daily nutrient intake level that meets the median or average requirement of healthy individuals in particular life stages and sex groups; corrected for incomplete utilization or dietary nutrient bioavailability
Estimated Average Requirement (EAR)
______: level of intake of energy or nutrient which is considered adequate for the maintenance of the health and well-being of healthy persons in the population
Recommended Energy/Nutrient Intake (REI/RNI)
______: daily nutrient intake level that is based on observed or experimentally determined approximation of the average nutrient intake by a group (groups) of apparently healthy people who are assumed to sustain a defined nutritional state.
Adequate Intake (AI)
______: highest average daily nutrient intake level likely to pose no adverse health effects to almost all individuals in the general population.
Tolerable Upper Intake Level or Upper Limit (UL)
The following general guidelines are helpful regarding supplements:
• ______ and ______ supplements cannot replace food or turn a junk-food diet into a healthy one
Vitamins, mineral
The following general guidelines are helpful regarding supplements:
• Supplements are regarded as ______ not drugs, therefore they are not regulated by the ______; they may be potentially risky products that are on shelves without warning labels
food, FDA
The following general guidelines are helpful regarding supplements:
• For healthy individuals, vitamin, and mineral supplements at or below ______ are considered safe but unnecessary
RDAs
The following general guidelines are helpful regarding supplements:
• Taking excessive ______ and ______ without medical supervision is risky and maybe dangerous to your health
vitamins, minerals
The following general guidelines are helpful regarding supplements:
• Taking large amounts of some ______ (e.g. B-complex vit.) can upset the balance of other nutrients in the body
isolated nutrients
The following general guidelines are helpful regarding supplements:
• Avoid concentrated levels of specific vitamins unless ______
prescribed
Supplements may be necessary in the following situations:
• If you omit a major ______ from your regular diet
• If your usual diet is less than ______ calories
• If you smoke, increase your intake of ______
• Heavy alcohol consumption may increase your need for ______ vitamins
• ______ women and ______ mothers have special nutritional needs
• Women may need ______ supplements to help maintain strong bones
food group, 1200, Vit C, B-complex, Pregnant, nursing, calcium
The body needs energy for 3 factors:
- Energy for basal metabolism
- Energy for physical activities
- Energy is needed to digest and absorb nutrients in food.
______ is the amount of energy needed to maintain essential life processes Such as breathing, beating of the heart, circulation, and maintaining body temperature
Basal Metabolism
Food intake can affect the body in three ways:
1. Foods eaten must meet the body’s ______ and ______ needs.
To maintain a proper ______, food intake over time must reflect the body’s energy needs.
2. If food intake exceeds the body’s energy needs, the excess is stored as ______, and the individual gains ______.
3. If food intake does not meet the body’s energy needs, changes in the body ______ or body ______ will occur and may adversely affect health
energy, nutrient, weight
fat, weight
weight, composition
The ______ is the basic unit used to measure energy needs and energy used.
calorie
One (1) calorie is the amount of ______ required to raise the temperature of one gram of ______ by ______.
heat, water, one degree Celsius
A Calorie (kilocalorie/kcal) is ______ times larger than the calorie
1,000
______
• describes how much nutritional value is received per calorie.
Nutrient density
High nutrient density should be selected for individuals whose calorie needs are relatively ______, or anyone on a restricted ______
low, calorie intake
______
• Contained in foods that provide energy and no other nutrients
Empty Calories
______
• Have very low nutrient density
Empty Calories
