diet and nutrition Flashcards
building a healthy and balanced diet
how much of your meal should be vegetables and fruits
1/2 of plate
- aim for variety of color
do potatoes count as a vegetable/fruit?
no - negatively impacts the blood sugar
how much of plate should be whole grains?
1/4 of plate
how much of plate should be protein?
1/4 of plate
why should red meat be limited?
increase cholestorl, CVD, gout, cancer development
waht type of oils should be avoided?
partially hydrogenated
how many milk/dairy products should be consumed
1/2 servings per day
what is an estimated average requirement (ears)?
thea verage intake of a nutrient sufficient for 50% of healthy individuals
what is the RDA based on?
EARS (estimated average requirement)
what is the recommendeddietary allowance (RDA)?
the nutrient intake level taht is sufficient to meet the nutrient requirements of nearly all (97-97%) healthy individuals
RDA is considered the ________ amount to avoid deficiency
minimum (its the floor)
what is adequate intakes (AI’s)
levels of nutrients for which there is insufficient data to establish teh EARs or RDA - values based on observation
what is tolerable upper intake lelvesl (ULs)
the maximum daily intake amount of nutrients that will not cause adverse health effects in almost all indivudals (97-98%)
UL’s represent the __________ that a nutrient intake should not exceed
ceiling (max amount)
what is the estimated energy requirement (EER)
the average (daily) dietary energy intake that meets the needs of a healthy person who is maintaining their weight (specfic to the indivdual)
whatt is the acceptable macronutrient distrubtion ranges (AMDR’s)
ranges of intake for carbs, fat, protein that provide adequate amounts of vitamins and minerals and reduce therisk ofdeveloping diet related chronic diseases (kilocalories)
EAR’s help to develop what?
RDA’s
EAR’s is sufficient for what % of people?
50%
RDAs is sufficient for what percent of people
97-98%
AI’s is bascilaly what?
RDA’s without sufficient evidence
UL’s is what we want ______ _______ ________
to stay under
to avoid adverse effects
EER’s is estimated what?
estimated calorie requirement for the indivudual
T/F AMDR’s is how calories are allocated across macronutrients to ensurethe body functions at its best
True
macronutrients
What are the 4 macronutrients
- water
- carhobydrates
- fats
- proteins
what are the 4 mincronutrients?
- vitamins
- minerals
- trace elements
- fiber
How much energy (kcal) is in carbohydrates?
4kcal/gram
How much eenrgy (kcal) is in protein?
4kcal/gram
how much energy (kcal) is in fats?
9kcal/gram
what % range of calories should adults get from carbs?
45%-65%
what % range of calories should adults get from fat?
20%-35%
what % range of calories should adults get from protein?
10-35%
new research suggests that we need more protein than 10% but for now this is what we have. (def need more protein)
Carbohydrates are our primary source of ?
energy and fiber
what is the RDA for carbs
130 grams/day (not including fiber)
what is the AMDR % range for carbs?
45-65%
130 grams of carbs refers only to the minimal amount required to provide ____________ for CNS and replacement of ________________________ used during activity
adequate glucose, muscle glycogen stores
fats provide fuel for?
energy
What is RDA for fat?
does not exist
what is the AMDR % frange for fats?
20-35%
what is the AMDR of fat for someone who consumes 2000 kcal/day?
44-78 g/day
T/F protein is see as a primary eenrgy source in healthy, well-fed people?
false - it is not a primary energy source
how many essential and non essential amino acids are there?
essential -9
non essential -11
can the body produce essental amino acids?
no - can only produce non essential
proteins play a key roll in?
all cells in the body
the RDA (floor) of protein is what g/kg?
0.8 g/kg of body weight
What is the AMDR % range of protein?
10-35%
micronutrients are nutrients required?
in small amounts
what is dietary fiber?
type of carbohydrate that cannot be easily digested
what does soluble fiber do?
slows digestion
what does soluble fiber interefere (slow down) with?
absorption of fat and cholesterol
What does insoluble fiber do for stool and bowel movements?
adds bulk to it and speeds up bowel movement
what protucts fall under soluble fiber?
oat bran, barely, nuts, seeds, beans, lentils, peas, etc
what food fall under insoluble fiber?
wheat bran, vegetables, whole grains
there is no RDA for dietary fiber but what does the FDA recommend?
28g/day (based on 2000 k/cal diet)
dietary fiber’s FDA recommened amount is seen as an example of?
AI
What vitamins are fat soluble?
A,D,E,K
abbie, delaney, eke, kaylee
what vitamins are water soluble?
thiamin
riboflavin
niacin
vitamin B-6
biotin
pantothenic acid
folate
vitamin C
What vitamins are good for bone health?
A, D, K, C
What vitamins are good for energy metabolism?
thiamin
riboflavis
niacin
pantothenic acid
biotin
B-12
B-6
what vitamin is used for blood clotting?
vitamin K
What vitamins are good for amino acid metabolism?
B-6
B-12
folate
choline
vitamin C
what vitamins are good for antioxidant defense?
Vitamin E
vitamin C
certain carotenoids
What vitamins are good for immune function?
the first 4 letters of alphabet minus B
A, C, D, E
What are some major minerals?
calcium
phosphorous
magnesium
sulfur
sodium
potassium
chloride
What are some trace minerals?
iron
zinc
copper
iodine
selenium
molybdenum
fluoride
manganese
chromium
What minerals are good fortransmission of nerve impulses?
sodium
potassium
calcium
chloride
what minerals are good forred blood cell formation?
iron
copper
what minerals are good for muscle contraction and relaxation?
sodium
potassium
calcium
magnesium
what minerals are good for fluid balance?
sodium
potassium
chloride
phosphorus
magnesium
what mineral is good for blood clotting?
calcium
Vitamin k
Iron
Zinc
Vitamin c
Copper
what minerals are good for cellular metabolism?
pretty much all of them
iron
calcium
phosphorus
magnesium
zinc
chromium
iodide
copper
manganese
what minerals are good for growth and development?
calcium
phosphorus
zinc
diet can influence so many things - two of which include?
tissue healing
immune function
human development, MSK integrity, pain, physical function, chronic inflammation, metal well being, longevity, risk of chronic disease, status of chronic disease
