Lecture 1 - Overview of Nutrition Flashcards
What are ways in which people chose what, where and when to eat?
Preferences (taste) Habit Tradition Social Interactions availability Convenience Economy \+/- associations Emotions Values Body Weight/Image Health Benefits
What are nutrients?
The chemical substances obtained from food and used in the body to provide energy, structural materials, and regulating agent to support growth, maintenance, and repair of the body tissues
What are the Macronutrients (energy yielding)?
Carbs
Fats
Protein
What are the Micronutrients?
Vitamins
Minerals
Water
What are the organic nutrients?
Carbs
Fat
Protein
Vitamins
What are the inorganic nutrients?
Minerals
Water
What is the energy yield for each macronutrient?
Carbs and protein is 4kcal/g
Fat 9kcal/g
What is energy density?
g per g and bite for bite, foods with a high energy density deliver more calories/g
What does the body use the energy yielding nutrients for?
Fuel - support body activities
Raw materials for building the body tissues and regulating activities
What many vitamins are there?
13 essential organic vitamins
-mix of fat and water soluble
Why do we need vitamins?
Support the production of energy
What is the downfall with vitamins?
They are vulnerable to destruction
What are the fat soluble vitamins?
A D E K
- dissolve easily in fats and oils
- can be accumulated and stored in the body
- serious deficiencies
- found in meats, dairy, veggie oils, nuts, seeds and fatty fish
What are water soluble vitamins?
C B’s
- stay dissolved in water
- extra secreted as urine
- not stored in bodies
- abundant in many foods
- sensitive to cooking and storage practices
What are minerals?
Inorganic substances required for body processes
- Na, Ca, Fe, K, Mg
- unaffected by digestion, all maintain their structure no matter what environment they are in
What are some mineral functions?
Fluid regulation
Bone structure
Muscle movement
Nerve functioning
What are the 2 types of minerals we consume?
Major and Trace minerals
What are major minerals?
Bodies require at least 100mg/day
- Amount present in the body is greater than ~5000mg
- Ca P Mg Na K Cl
- meats, dairy, fresh fruit and veggies, nuts
What are Trace minerals?
Body requires less than 100mg/day
- Amount present in the body is less than 5000mg
- Fe Zn Cu Mg Se I F Cr
- meats, dairy, fresh fruit and veggies, nuts
How many mineral are essential?
16
-none are energy yielding
Why is water important in our body?
Medium for all of life processes
Participating in metabolic reactions
Transporting nutrients to cells and waste away from cells
What are the DRI’s?
Dietary Reference Intakes
What is the EAR?
Estimated average requirements
-the amount that covers 1/2 the population
Whats is the RDA?
Recommended Dietary Allowances
-Set well above the EAR covering about 98% of the population
What is the AI?
Adequate intakes
- Point that lies within a range of appropriate and reasonable intakes between toxicity and deficiency
- High enough to provide reserves in times of short term dietary inadequacies but not so high to reach toxicity
What is the UL?
Tolerable upper intake levels
What is the EER?
Estimated Energy Requirement
- average dietary energy intake to maintain energy balance
- based on healthy body weight and physical activity
- no UL
What is AMDR?
Acceptable macronutrient distribution ranges
- 45-65% kcal from carbs
- 20-35% kcal from fat
- 10-35% kcal from protein
How are the nutrient recommendations used?
- Estimates apply to HEALTHY people
- RECOMMENDATIONS are for the majority of people
- Achieve goals via FOOD
- Estimates apply to AVERAGE daily intakes
- Each has a UNIQUE purpose
