Chapter 1 - Learning Objectives Flashcards
What are nutrients ?
Chemical substances that provide nourishment necessary for growth
Essential nutrients
Crucial for our diets; they are NOT made in our body
Nonessential nutrients
We have these nutrients in a certain amount, so we still should consume a healthy amount
ex: amino acids and cholesterol
What are the six classes of nutrients ?
- Carbs
- Proteins
- Lipids(fats)
- vitamins
- minerals
- H2O
Which nutrients are organic, energy-yielding MACROnutrients?
- CARBS(calories)-consumed in grams
- Proteins
- Lipids(fats)
What are vitamins ?
Vitamins are organic MICROnutrients (mL)
What are minerals ?
Minerals are inorganic, MICROnutrients
What is H2O?
It is inorganic (we usually take these in larger amounts)
What does it mean when it is an Organic compound ?
Organic compounds contain Carbon
What is the fifth leading cause of death in the U.S?
Diet significantly influences risk for death
What is necessary to yield energy?
Vitamins and Minerals
Macro
Source of kcalories
How many kcal for carbohydrates ?
4 kcal/g
How many kcal for protein?
4 kcal/g
How many kcal in fat ?
9kcal/g (energy dense!)
What does alcohol do to you?
It yields energy at 7kcal/g and it is NOT a nutrient
Lower density food contribute contribute to weight loss, what are some examples of lower density food ?
Protein and carbohydrates
Carbs are _________________.
Chains of glucose (sugar)
It’s a critical source of energy (#1 source)
Lipids are ______________.
Calorie dense
Provides insulation/ protection for our organs
Proteins are used for _______________.
Structure, growth, and repair
Water helps____________________.
Shape and protect all of our cells
Regulator; controls body temp
CALORIES=
ENERGY
What are phytochemicals, and what do they do ?
Biologically active beneficial compounds in plant foods.
Plant pigments are a rich source of phytochemicals, they provide color, aroma, and flavor
What causes malnutrition ?
Inadequate, excessive, or unbalanced nutrient intake can result in malnutrition
What vitamin is crucial for your vision ?
Vitamin A
What are Dietary Reference Intakes (DRI) values?
Recommended daily levels of intake meet both the nutrient needs of almost all healthy people but also promotes health and reduces risk of chronic disease.
•developed by experts in U.S. and Canada
What is the Acceptable Macronutrient Distribution Range (AMDR) of carbohydrates ?
45% to 65% total calories
225-325 grams for 2000 calorie diet
AMDR for protein ?
10% to 35% total calories
59-175 grams for 2000 calorie diet
AMDR for fat ?
44-78 grams for 2000 calorie diet
Do you know how to read a food label ?
Answer
What is the difference between a Nutritionist and a Registered Dietician?
Nutritionists have limited training in nutrition
A registered dietician has a degree, has taken the national exams and maintains with up to date knowledge
Energy Dense?
calorie dense
limit your saturated and trans fat to only _______ of your diet.
10%
Nutrition
the study of dietary intake and behavior as well as the nutrients and constituents in food including their use in the body and influence on human health
Adequate diet
amounts of essential nutrients
balanced diet
across food groups and macronutrients
Variety in diet
different foods
diet in moderation
not overindulging
Recommended Dietary Allowances (RDA)
used to ensure adequate intake of nutrients
Tolerable upper intake levels
used to asses the likelihood of nutrient excess
What is the Estimated Energy Requirement(EER)?
Average dietary energy intake to maintain energy balance
