Introduction Flashcards
what is nutrition?
the science of how nutrients and compounts in foods nourish the body, affect the body’s functions and impact overall health
what are nutrients?
compounts in foods that provide essential elements of body components or support/sustain body processes
what is a major macronutrient?
a nutrient that provides energy/calories and is eaten in larger quantities
what are the 3 major macronutrients?
- carbohydrates
- proteins
- fats
what are micronutrients?
nutrients that dont supply energy/calories and are eaten in smaller quanities
what are considered micronutrients?
- vitamins
- minerals
what are dietary patterns?
a combination of foods/ways of eating
what are social determinants of health?
aspects of ones life and how they affect ones health/nutrition
what is the idea of adequacy?
eating enough food/calories and meeting daily nutritional needs
what is the idea of balance in nutrition?
eating the right amoung of calories/nutrients
what is the idea of variety?
eating a large array of foods and eating different sources of foods that supply the same nutrients
what is the idea of moderation?
satiating your body enough
what is a kilocalorie?
measure of energy that equates to 1000 calories
what is an essential nutrient?
a nutrient that the body needs to survive but cant produce on its own
what is a nonessential nutrient?
a nutrient that the body can produce on its own
how many calories are there in 1 gram of carbohydrate?
4 kcal
how many calories are there in 1 gram of protein?
4 kcals
how many calories are there in 1 gram of alcohol?
7 kcals
how many calories are in 1 gram of dietary fat?
9 kcal
what is nutrient density?
a measure of the nutrients in a food compared to the kcal content
what is energy density?
the measure of kcals in a food compared to the weight of the food
what are the different dietary reference intakes?
- estimated average requirement (EAR)
- recommended dietary allowance (RDA)
- tolerable upper limit (UL)
- adequate intake (AI)
- acceptable macronutrient distrubution range (AMDR)
what is the estimated average requirement?
the amount of a nutrient that meets optimalof health individuals in a group
what is the recommended dietary allowance (RDA)?
the daily amount of a nutrient that meets the needs of nearly all individuals in a group
what is the tolerable upper limit (UL)?
the maximum daily amount considered safe for a group of similar individuals
what is the adquate intake DRI?
the approximate daily amount sufficient to meet daily needs for individuals in a group; used when there is sufficient evidence
what is the acceptable macronutrient distribution range DRI?
a recommended range of intakes for macronutrients as % of total daily kcals
what is the AMDR for carbohydrates?
45-65% of daily kcals
what is the AMDR for fats?
20-35% of daily kcals
what is the AMDR for proteins?
10-35% of daily kcals
what is the first US dietary guidline?
follow a healthy dietary pattern across the lifespan
what is the second US dietary guidline?
customize and enjoy food and beverages to reflect personal preferences, cultural traditions, and budgetary considerations
what is the third US dietary guideline?
focus on meeting food group needs with nutrient dense food and beverages
what is the fourth US dietary guideline?
limit added sugars, saturated fats, sodium, and alcoholic beverages
according to the US dietary guidlines, what is the guideline for added sugars?
should account for less than 10% of daily kcals; avoid if under the age of 2
according to the US dietary guidlines, what is the guidline for sodium?
less than 2,300 mg/day
according to the US dietary guidelines, what is the guideline for saturated fat?
should account for less than 10% of daily kcals
according to the US dietary guidelines, what is the guideline for alcoholic beverages?
less than 2 drinks/day for men and 1 drink/day for women of legal drinking age
which nutrients are required to be placed on a food label?
- total kcals
- total fat (g)
- saturated fat + trans fat
- cholestrol
- sodium
- total carbohydrates
- dietary fiber
- total sugars + added sugars
- protein
- calcium
- vitamin D
- iron
- potassium
which department regulates nutrition labels?
the US food and drug administration (FDA)
which department regulats meat and poultry?
the US department of agriculture
what is the exchange system?
a meal/diet planning tool used to create meal plans based on food groups according to carbohydrate, protein, and fat content
what are the six food groups in the exchange system?
- starch
- fruit
- milk
- vegetables
- meat
- fat
