Chapter 9: Basic Nutrition Factors in Health Flashcards
Sports Dietitian
A registered dietitian with specific education and experience in sports nutrition
Sports Nutrition Coach
A professional who is not a registered dietitian but has basic training in nutrition and exercise science
Sports Nutritionist
An professional with an advanced degree who may work in the sports nutrition industry or conduct research in the area of sports nutrition and able to discuss the literature on a particular topic
Children 2-3
- Calories: 1000
- Fruit: 1 cup
- Vegetables: 1 cup
- Grains: 3 oz equivalents (1.5)
- Protein: 2 oz equivalents
- Dairy: 2 cups
- Oils: 3 tsp
Children 4-8
- Calories: 1200-1400
- Fruit: 1-1.5 cups
- Vegetables: 1.5 cups
- Grains: 5 oz equivalents (2.5)
- Protein: 4 oz equivalents
- Dairy: 2.5 cups
- Oils: 4 tsp
Girls 9-13
- Calories: 1600
- Fruit: 1.5 cups
- Vegetables: 2 cups
- Grains: 5 oz equivalents (3)
- Protein:
- Dairy:
- Oils:
Girls 14-18
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Boys 9-13
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Boys 14-18
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Females 19-30
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Females 31-50
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Females 51+
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Males 19-30
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Males 31-50
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Males 51+
- Calories:
- Fruit:
- Vegetables:
- Grains:
- Protein:
- Dairy:
- Oils:
Dietary Reference Intakes (DRIs)
A complete set of nutrient intakes for use when evaluating and planning diets for healthy individuals
Recommended Dietary Allowance (RDA)
The average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex
Adequate Intake (AI)
The average daily nutrient intake level recommended when a RDA cannot be established
Tolerable Upper Intake Level (UL)
- Maximum average daily nutrient level not associated with any adverse health effects
Estimated Average Requirement
The average daily nutrient level considered sufficient to meet the needs of half of the healthy population within each life stage and sex
Macronutrients
- Protein
- Carbs
- Fats
Micronutrients
- Vitamins
- Minerals
Protein
The primary structural and functional component of every cell in the human body
Amino Acid
The molecule that forms proteins
Essential Amino Acids
The body cannot manufacture them, they must be obtained through the diet
Nonessential Amino Acids
Can be synthesized by the human body
