Chapter 2 Flashcards
What are the elements of eating?
Variety, Moderation, Proportionality Balance, & Nutrient Density
What does DRI mean?
It is the Dietary Reference Intake, it is the nutrient recommendations
What are the DRI’s?
RDA, AI, UL, EER, DV, AMDR, EAR
What is the RDA?
Recommended Dietary Allowance- for nutrients. it would be enough nutrients for 97% of the population.
What is the AI?
It is the allowed intake. It is in between the RDA and UL
What is the UL?
It is the Upper Limit. Meaning that this is the highest limit you can have of nutrients before you risk toxic effects.
What is the EER?
It is the Estimated Energy Requirements. This is how many calories you need.
What is the AMDR?
It is the Distribution of Macros. It is how much of our macros come from fat, protein, and carbs.
What is the EAR?
It is the estimated average requirement of a nutrient. This, however, would only give enough nutrients to 50% of the population.
What percentage of our macros on average come from Protein?
10-35%
What percentage of our macros on average come from Carbs?
45-65%
What percentage of our macros on average come from Fat?
20-35%
What should we limit in our diets?
Added Sugars, Sodium, Saturated Fats. We also consume too many refined grains
What are some protein foods?
Meat, eggs, seafood, legumes, nuts
What should all dairy substitutes have?
Calcium! They should be fortified with it.
What are equivalents to 1cup fruit?
1 cup whole fruit, 1 cup fruit juice, 1/2 cup dried fruit
What are equivalents for 1 cup Vegetables?
1 cup raw or cooked veggies, 1 cup vegetable juice, 2 cups raw leafy vegetables
What are equivalents for an oz of Grains?
1 slice of bread, 1 cup cereal, 1/2 cup cooked pasta rice and cereal
What are equivalents for an oz of Protein foods?
1 oz meat fish & poultry, 1 egg, 1 Tbsp nut butter, 1/4 cup cooked legumes, 1/2 coz nuts/seeds
What are equivalents for a cup of Dairy?
1 cup mil/soy milk/yogurt, 1.5 oz hard cheese, 1 oz processed cheese
What Vitamins and Minerals are in Grains?
Carbs, iron, thiamin, fiber
How much of our grains should be whole?
50%
What vitamins and minerals are in Vegetables?
Carbs, Vitamin A, Magnesium, Fiber
What Vitamins and Minerals are in Fruits?
Carbs, folate, Vitamin C, Fiber, Potassium
What vitamins and minerals are in Protein foods?
Protein, Vitamin B6, Iron, Zinc
What vitamins and minerals are in Dairy?
Carbs, Protein, Vitamin D, Calcium Phosphorate
What is important to remember when choosing Vegetables to eat?
Make sure they vary in color and maybe have them be starchy.
What is important to remember when it comes to Dairy?
Choose low or fat-free
What is important to remember when choosing fruit?
Choose whole fruits?
Where can you get folate?
Fruits, some vegetables, and whole grains
What is Energy Density?
It is kcal per serving divided by the weight or volume of serving.
