kine:3 tests chapter 8 Flashcards
Macronutrients
- Nutrients that provide calories and that you need to consume in fairly large amounts.
-Carbohydrates, proteins, and fats.
Micronutrients
- Nutrients in the form of vitamins, minerals, and water.
- Needed in small amounts.
- Provide compounds that liberate energy from macronutrients and regulate chemical reactions in the
body.
calorie
is a measure of the energy in a food, as well as a measure of the energy burned through physical activity.
How much should I eat each day?
This depends on sex, age, weight, and activity level: Between 1,600 and 3,000 calories per day
Dietary Reference Intakes (DRIs)
Specify the recommended intake and balancing of nutrients, and the upper safe limits for selected nutrients.
* Help prevents nutrient deficiencies and reduce risk of chronic disease
Acceptable Macronutrient Distribution Ranges (AMDRs)
focus on a range of macronutrients.
Nutrient-rich
low in calories and naturally abundant in
vitamins, minerals, and other beneficial food compounds
Energy density:
the amount of energy in a food per unit of weight.
Carbohydrates
a category of essential nutrients that
includes sugar, starches, and dietary fiber.
Complex carbohydrates
wheat, oats, rice, legumes, and
other vegetables.
Bran
outer protective covering; rich in fiber and contains several vitamins
Germ
inner part of the seed; contains vitamins
Endosperm
center of the seed; contains complex
carbohydrates
Recommended Carbohydrate Intake
The DRI minimum is about 130 grams for adults.
AMDRS suggests carbs make up 45 to 65% of total daily
calories.
* Only 5 to 15% of total daily calories should come from solid fats and added sugars (SoFAS)
Dietary fiber
is a nondigestible carbohydrate with
tremendous health benefits.
Soluble (viscous) fiber
-Improves insulin sensitivity;
* Delays the return of hunger; and
* Improves the removal of cholesterol
Insoluble fiber
- Makes bulky and softer stools; and
- Makes elimination easier and more complete.
Protein
is an essential nutrient that is the major structural component of all body cells.
* Needed for repair and growth of muscle and bone.
* Also functions as enzymes and hormones.
* 4 calories per gram.
How much protein should I eat?
Healthy adults:
* 0.36 grams per pound (or 0.8 grams per kilogram).
* AMDR is 10 to 35% of total daily calories.
Some fats are good; they’re needed for
- Cellular integrity;
- Healthy reproduction;
- Absorption of fat-soluble vitamins;
- Cushioning of organs;
- Thermal insulation; and
- Energy (9 calories per gram).
Triglycerides
the major form of fat found in foods and stored in the body.
Saturated fatty acids are solid at room temperature
- For example, butter.
- Increase LDL; and are associated with insulin resistance.
- The body makes all saturated fats it needs; it doesn’t need any from diet.
- Replace saturated with unsaturated fats.
Unsaturated fatty acids are liquid at room temperature.
- Oils.
- Consumed moderately, they pose little health risk.
Trans fatty acids: - Produced during hydrogenation (hydrogen atoms added into them so they are more resistant to spoilage).
- Raise LDL levels and lower HDL levels.
- The less trans fat in your diet, the better.
Alpha-linolenic acid (ALA)
is an omega-3 fatty acid necessary to prevent hair loss and pour wound healing.
