Chapter 14 Flashcards
Nutrients and energy
Nutrient filled foods provide a lot of energy for the body
What is RDA?
Recommended Dietary Allowance- which specifics the amount of nutrient needed for almost all healthy individuals in a specific age or gender
What DRI?
Dietary Reference Intake- appropriate amount of nutrients in a diet
What is AI?
Adequate Intake- estimates nutrient needs when RDA value is not available
What is UL?
Tolerable Upper Intake Level- max level of daily nutrient that will not impose a risk of adverse health effects on people
What is important about food labels?
based on a 2000 calorie diet
start at the top and work your way down to the footnote
limit fats, sodium, cholesterol
Get enough of vitamins minerals, and fiber
Why is reading a food label important?
they allow you to be more aware of what you are eating and to determine if you need to make healthier choices or not
Why do you want to increase your fiber intake?
because higher fiber is associated with low incidence of coronary heart disease, stroke, and some cancers and diabetes
What are complex carbs?
they are broken down more slowly and not cause the same effect on blood sugar as regular carbs example: rice, pasta bread, etc)
What are simple sugars?
carbs that are quickly absorbed by the body for energy example fruits, vegetables, milk
What is the glycemic index?
a system ranking foods on a scale of 1-100 based on their effect on blood sugar
Fat soluble vitamins?
A, D, E, K
Saturated fats?
fats that are usually solid at room temperature and primarily from animal sources
What are monounsaturated fats?
fats that are liquid at room temperature: olive, peanut, corn oils, fish
What are polyunsaturated fats?
fats found in nuts, seeds, fish, etc.
