Ch.1 Slides #3 Flashcards
def health
a state of complete physical, mental, and social well-being and not merely the absence of disease
is a state of being (product)
wellness
is a way of being (process)
what are the 6 classes of nutrients?
macronutrients (carbs, fat, protein water)
micronutrients (vitamins, minerals)
what is energy?
the capacity to do work
kcal or cal: unit of measurement used to quantify the amount of energy in food that can be supplied to the body
roles, sources and issues of CHO
roles: energy source, glucose used by brain
sources: grains, fruits, vegetables, legumes, dairy
issues: overconsumption of simple sugars, diabetes, obesity, CVD
roles, sources and issues of lipids
roles: energy source, cell structure, hormones, insulation, protection, vitamin transport
sources: solid fats (butter, lard, shortening), liquid fats (canola, olive, safflower oils)
roles, sources and issues of proteins
roles: building new cells and tissues, bone growth and remodeling, regulate metabolism, fluid balance, enzymes and hormones
sources: meat, dairy, fish, beans, seeds, nuts
issues: supplements, meat safety, meat hormones and antibiotics
AND PLANETARY DESTRUCTION
roles, sources and issues of vitamins
roles: building/maintaining bone and muscle, support immune system, healthy vision, co-factors in chemical reactions
sources: fat-soluble (meat, dairy, fish, oils, nuts), water-soluble (grains, fruits, vegetables, meat, dairy)
issues: supplementation and toxicity
roles, sources and issues of minerals
roles: fluid regulation, co-factors in chemical reactions, bone and blood health, antioxidant function
sources: meat, dairy, fruits, veggies, nuts
issues: deficiencies (iron, calcium, excesses (sodium)
roles, sources, and issues of water
roles: all bodily functions
sources: pure form, liquids, foods
issues: pollution, safety, bottled water, fracking
dietary reference intakes (DRI)
for healthy people
id the amount needed to prevent deficiency/reduce disease risk
where data is available they take into account life stage and gender
estimated average intake (EAR)
meets the needs of HALF the healthy population
recommended dietary allowance (RDA)
meets the needs of 97% of the healthy population
its a safe excess
ex: energy intake, protein, 11 vitamins, 7 minerals
EAR and RDA are related. how?
the RDA is 2 standard deviations above the EAR
adequate intake (AI)
based on limited data, more research is needed
ex: two b vitamins, choline, vitamin D&K, calcium and fluoride
