Chapter 1 Flashcards
DRIs are composed of the following reference values
- Recd dietary allowance
- Estd avrg requirements
- Adequate intake
- Tolrbl upper intake level
- Acceptbl maconutrnt distrbtn range
recommended dietary allowance
amount of a particular nutrient that most healthy people in a similar life-stage and sex will need to decrease the risk of chronic disease
estimated average requirement
amt of a nutrient required to meet basic requirement for half the people in a certain population
-only used for reference + policy
adequate intake
amt of nutrients that most ppl in a group or popltn consume
tolerable upper intake level
upper limit on the amount of a particular nutrient a person should consume
acceptable macronutrient distribution ranges
recommended percentage of intake for energy-yielding nutrients
(carb, fat, protein)
DRI for carbs
- 130g to fuel the brain
- 305g for males 20+
- 228 for adults, kids, females
acceptable macronutrient distribution range for CARBS
45-65% of calories
monosaccharides
glucose, fructose, galactose
disaccharides
sucrose, lactose, maltose
polysaccharides
complete carbs
-starch, fiber glycogen
the ___ converts fructose + galactose into ____
- liver
- glucose
the body digests ___ of starch within ____
- starch
- 1-4 hours
glycogen
stored carb in liver + muscles
-released to maintain glucose levels
carb cal per gram
4 cal/g
fiber is categorized as…
carbohydrate
adequate intake of fiber
female: 25 g
male: 38 g
fiber cal per gram
1.5-2.5 cal/g
2 types of protein
complete + incomplete
complete proteins
fr animal source or soy
-has all 9 amino acids
incomplete proteins
- usually plant source
- becomes complete w complementary proteins
recommended daily allowance of protein
0.8/kg
acceptable macronutrient range for protein
10-35%
protein cal per gram
4
lipids source types
- dark meat
- poultry meat
- dairy foods
- added oils
3 categories of fat
1 triglycerides
2 phospholipids
3 sterols
triglycerides totals _% of fat in food
95%
saturated fatty acids
- solid at room temp
- mostly found in animals
unsaturated fatty acids
- incl MONO/POLYunsaturated fatty acids
- helps reduce health risk
essential fatty acids
made fr broken down fats
- omega 3 + 6
- supports blood clotting, BP, inflammatory responses, + other meta processes
phospholipids
- important to cell membrane structure
- transport of fat soluble substance across the membrane
sterols
found in tissues of animals
are sterols an essential nutrient?
NO.
-liver is able to produce enough to meet needs
acceptable macronutrient range for fats
20-35% of total calories
**10% or less should be from SATURATED fat
fat absorption occurs in…
the small intestines
- where bile is released for emulsification
- pancreatic enzymes breaks down fat
vLDL carries ___ to cells
LDL carries ___ to tissue cells
HDL removes _____ from cells and transports to the ____ for disposal
- triglycerides
- cholesterol
- excess cholesterol; liver
lipids cal for gram
9cal/g
vitamins
organic substances required for many enzymatic rxns
- catalyst for metab/chem functn
- NO CALS
how many essential vitamins? how are they classified?
- 13
- water soluble or fat soluble
vitamin c [absorbic acid]
aids in tissue building + metab rxn
- healing
- collagen formtn
- iron absoptn
- immune systm functn
___ + ___ increases the need for vit C
stress + illness
cigarette smokers vit C daily requirement
35mg
vit c deficiency
SCURVY
Scurvy
hemorrhagic disease w diffuse tissue bleeding, painful limbs/joints, weak bones, swollen gums/loose teeth
B complex vitamins
various functions depending on type
-most affect energy, metab, neurologic gunctn
B complex vitamins source
- green leafy vegetables
- unprocessed or enriched grains
Types of vitamin B (8)
B1 - thiamin B2 - riboflavin B3 - niacin B6 - pyridoxine B12 - cobalamin pantothenic acid biotin folate
B1 - thiamin
function
- coenzyme in energy metab
- promotes appetite
- assist w muscle action thru nerve functng
B1 - thiamin
deficiency
BERIBERI
- ataxia
- confusn
- anorexia
- tachycardia
- headache
- wt loss
- fatigue
B1 - thiamin
food sources
almost all plant + animal
-meats, grains, legumes
B2 - riboflavin
coenzyme to release energy from cells
B2 - riboflavin
deficiency
CHEILOSIS
Cheilosis
- scales
- cracks on lips
- glossitis
- dermatitis of ears, nose, and mouth
B2 - riboflavin
food sources
milk, meats, dark leafy greens
B3 - niacin
- aids in metab of fats, glucose, alcohol
- synth of steroid hormones, cholesterol, + fatty acids
B3 - niacin
deficiency
PELLAGRA
pellagra
- sun senstv skin lesions
- GI issues like impaired food digestn/excretn, nutritent absorptn
- neurologic findings like anxiety, insomnia, confusn, paranoia
B3 - niacin
food sources
- meats
- legumes
- milk
- whole grain
- enriched bread + cereals
B6 - pyridoxine
needed for cellular functn + synth of hemoglobin, neurotransmitters, + niacin
B6 - pyridoxine
deficiency/toxicity
D: macrocytic anemia + CNS disturbances
T: sensory neuropathy
B6 - pyridoxine
food source
meats, grains, legumes
pantothenic acid
aids in metab of carb, lipids, + proteins as part of COENZYME A
pantothenic acid
food sources
meats, whole grain cereals, dried peas, + beans
biotin
serves as coenzyme used in fatty acid synth, amino acid metab, formatn of glucose
biotin
food sources
eggs, milk, dark green veggies
folate
required for hemoglobin + amino acid synth, new cell synth, prevention of neural tube defects in uretro
folate
deficiency
megaloblastic anemia, CNS disturbance, fetal neural tube defects
folate food source
liver, dark leafy greens, OJ, legumes
B12 - cobalamin
required for folate activatn + RBC maturatn
B12 - cobalamin
deficiency
pernicious anemia
-common in vegans or low in intrinsic factor
B12 - cobalamin
food sources
meat, shellfish, eggs, dairy products
