Final Flashcards
Nutrients needed in gram quantities. Name some examples
Macronutrients
Water, carbs, lipids, protein and fiber
Nutrient needed in milligram or microgram quantities in diet
Name example
Micronutrients
Vitamins and minerals
Essential nutrients in carbohydrates
1; glucose
Essential nutrients in lipids
2; linoleic acid and alpha-linolenic acid
Essential nutrients in protein
Amino acids:
Histidine
Leucine
Isoleucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Water soluble vitamins (8)
Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Panthothenic acid (B5)
Pyridoxine (B6)
Biotin (B7)
Folate (B9)
Cobalamin (B12)
Ascorbic acid (C)
Lipid soluble vitamins
Retinoids- retinal, retinol, retinoic acid (A)
Calcitriol or calciferol (D)
Tocopherols (E)
Quinone (K)
Major minerals
Calcium
Phosphorus
Magnesium
Sulfur
Sodium
Potassium
Chloride
Trace minerals
Iron
Zinc
Manganese
Molybdenum copper
Selenium
Iodide
Chromium
Fluoride
Review slide 5
Slide 5
Some phytochemicals may contribute to a reduced risk of:
Cancer or cardiovascular dz in people who consume them regularly
Sources of Alicia and allyl sulfide
Garlic
Onions
Leeks
Sources of anthocyanins
Blueberries
Eggplant
Plums
Beets
Sources of capsaicin
Chili pepper
Sources of carotenoids
Orange, red and yellow veggies and fruits
Papaya, carrots, zucchini, berries
Sources of Catechins
Tea
Sources of flavonoids
Citric fruits
Onions
Apples
Grapes
Red wine
Tea
Chocolate
Sources of indoles
Cruciferous veggies
Sources of isoflavens
Soybeans and legumes
Sources of isothiocyanates
Cruciferous veggies
Sources of lignans
Flaxseeds
Whole grains
Sources of lycopene
Tomato
Sources of polyphenols
Apples
Berries
Grapes
Pears
Melon
Nuts
Sources of resveratrol
Grapes
Peanuts
Red wine
Why can tomatoes be called functional foods?
The contain several phytochemicals including lycopene
Diets rich in lycopene have been linked with a lower risk of:
Prostate and colorectal cancer
Determine caloric content in Carbs, fats and proteins
Follow rule of 4, 9, 4.
Carbs: Grams X 4
Fats: Grams X 9
Proteins: Grams X 4
Then add all of these up, this equals amount of kcals.
What is a calorie
Amount of heat it takes to raise the temp of 1 gram of water by 1 degree Celsius
Measured in kilocalories
Review slide 12
Slide 12
What is RDA used for
To evaluate current intake for a specific nutrient.
The further you stray above or below this value, the greater your chances of developing nutritional problems
What is adequate intake used for?
Used to evaluate current intake of nutrients, but realize that AI designation implies that further research is required before scientists can establish a more definitive recommendation
What is EER (estimated energy requirement) used for?
To estimate calories needs of the average person with a specific heigh, weight, gender, age and physical activity pattern
What is UL used for
To evaluate the highest amt of daily nutrient intake unlikely to cause adverse effects in the long run in almost all people.
The number applies to chronic use and is set to protect even every susceptible person in the healthy gen pop.
As intake increases above the upper level, the potential for adverse effects generally increases
What is DV used for
As a rough guide for comparing the nutrient content of a food to approximate human needs.
Typically used on food labels referring to ages 4 through adulthood
Based on a 200kcal diet
Some also increase with higher calorie intake
Requirements on food labels?
Product’s name
Manufacturer’s name and address
Uniform serving size
Amount in the package
Ingredients in descending order by weight
Nutrient components
Foods requiring a label
Nearly all packaged foods and processed meat products
Other nutrient linked to a health claim
Fresh fruits, veggies, raw single ingredient meals, poultry, fish are VOLUNTARY
