Chapter 1-3 Flashcards
what are essential nutrients?
nutrients that the body can’t make on its own and when absent can cause deficiency diseases
what is the dietary reference intake based on
- recommended dietary allowances
- estimated average requirement
- adequate intake
- tolerable upper intake level
- acceptable macronutrient distribution range
define recommended dietary allowances
the amount of a nutrient that a person you age and sex needs to decrease the risk of a chronic illness
define estimated average requirement
the amount of a nutrient 1/2 the population needs to meet the basic requirements
define adequate intake
amount of a nutrient most people in a population consume, this is helpful for when there is not enough data to establish RDA for the nutrient
what elements are carbohydrates composed of
carbon, hydrogen, and oxygen
define tolerable upper intake level
maximum amount of a nutrient someone should consume when UL is exceeded there are adverse effects
define acceptable macronutrient distribution
recommended percentage of intake for energy-yielding units (carbs, lipids, proteins)
what is the main function of carbs
to provide energy to the body
305 g/day is the
median intake of carbs for males 20+
130 g/day is the
average minimum amount of carbs to fuel the brain in adults and children
288 g/day is the
median intake of carbs for adults, children, and females in the same age range
what is the acceptable macronutrient distribution range for carbs
45% to 65% of of calories
carbs give energy for
cellular work, regulating protein and fat metabolism, the brain and the nervous system need carbs for maximum efficiency
what is the protein-sparing effect
when there is an adequate amount of protein that spares protein from being used for essential functions
what are the types of carbohydrates
monosaccharides
disaccharides
polysaccharides
what are monosaccharides and give examples of them
simple sugars
glucose (corn syrup)
fructose (fruit)
galactose (found in milk)
what are disaccharides and give examples of them
simple sugars
sucrose (table sugar)
lactose (milk sugar)
maltose (malt sugar)
what are polysaccharides and give examples of them
complex sugars
starches (grains, root vegetables)
fibers (whole grains, fruits, vegetables)
glycogen
what is the function of monosaccharides
give basic energy to cells
what is the function of disaccharides
give energy, aids calcium and phosphorus absorption (lactose)
what is the function of polysaccharides
energy storage (starches) digestive aid (fiber)
the body digests _____% of starch within __ to __ hours primarily in the _____
the body digests __95__% of starch within 1 to 4 hours primarily in the small intestine
how does starch get digested in the small intestine
it uses pancreatic amylase to convert the polysaccharide to a disaccharide
where is glycogen stored
in the liver and muscles
glycogen is a vital source of backup energy and is available in an unlimited or limited supply
limited supply
how are glucose levels maintained in between meals
glucose gets released through the breakdown of liver glycogen
what does elevated glucose levels cause
the release of insulin from the pancreas
how does glucose get released into the blood
the liver converts fructose and galactose into glucose which is then released into the bloodstream which will then elevate the blood glucose levels
what happens after insulin is released from the pancreas
glucose gets moved out of the bloodstream and into cells in order to meet energy needs
how many cal/g does digestible carbohydrates provide
4 cal/g
what is fiber important for
bowel elimination
what lowers cholesterol and lessen the incidence of intestinal cancers
fiber
what is the AI of fiber for males and females
38 g/day males
25 g/day females
name and define the two types of protein
complete protein- from animal sources and soy, contains sufficient amounts of all nine amino acids
incomplete protein- generally from plant sources, can contain an insufficient amount or number of amino acids which limits ability for protein synthesis
what are complementary proteins
incomplete proteins that, when combined, provide a complete protein.
is it necessary to eat complete and complementary proteins at the same time
no
what are the three main factors that influence the body’s requirement for protein
tissue growth needs
quality of dietary protein
added needs due to illness
what is the RDA of protein
0.8 g/kg for healthy adults
what percent of the total calories should protein be
10% to 35%
underconsumption of protein can lead to
protein energy malnutrition (PEM)
name two diseases caused by protein-energy malnutrition
Kwashiorko and Marasum
name four sources of lipids
dark meat
poultry skin
dairy foods
added oils
name 4 functions of lipids
hormone production
structural material for cell walls
covering nerve fibers
aid absorption of fat-soluble vitamins
name the three types of fats
triglycerides
phospholipids
sterols
what type of fat totals 95% of fat in food
triglycerides
what type of fat is solid at room temperature and is typically found in animals
saturated fatty acids
what type of fat is usually in plant sources and typically reduces health risks
unsaturate fatty acids
how are essential fatty acids made
by breaking down fats supplied in the diet
name two types of essential fatty acids and their function
omega 3 and omega 6
support blood clotting, blood pressure, inflammatory responses, and other metabolic processes
why are phospholipids so important
they are a part of the cell membrane structure and transport fat-soluble substances across the cell membrane
where are sterols found
in animal tissues
are sterols essential
no, because the liver can produce enough on its own
what happens when cholesterol is consumed in excess
builds up in the tissues causing congestion and increasing the risk of cardiovascular disease
what is the percentage of total calories for lipids
20% to 30%
10% or less should come from saturated fat sources
what is a low intake of dietary cholesterol associated with
decreased cardiovascular disease and obesity
why do children under the age of two need a high intake of fat
to form brain tissue
