Macronutrients & Healthy Dietary Intake Flashcards
What dietary reference intake measure is used when RDA cannot be determined and is experimentally determined?
Adequate Intake (AI)
What factors affect BMR?
Gender, body temperature, environment, hormones, age, body composition
What are the functions of soluble fibers?
Lubricates the GI tract and slows digestion for maximum mineral absorption. They decrease absorption of fat and cholesterol and delay gastric emptying by generating a sensation of fullness.
What are uncoupling proteins?
Proteins found in the inner mitochondrial membrane that mediate adaptive thermogenesis. UPCs dissipate the proton gradient to generate heat without the use of ATP.
This is the highest daily nutrient intake level with no adverse effects for most individuals in a population.
Tolerable Upper Intake Level (UL)
What are the different types of carbohydrates?
Simple sugars, complex carbohydrates, non-digestible carbohydrates (fiber)
How is energy in the body stored longterm?
In fats
How do saturated and unsaturated fats differ?
Saturated sats have no double bonds and are solid at room temperature. Unsaturated fats have one or more double bonds in their carbon chain that create a “kink.” Unsaturated fats are liquid at room temperature.
What are the functions of insoluble fiber?
Promotes regular bowel movements to prevent constipation, is essential for systematic cleansing and detoxification, and modulates blood sugar levels.
What are the basic units of each macronutrient?
Carbohydrates - simple sugars
Proteins - amino acids
Fats - fatty acids & glycerol
What percentage of an adult’s daily diet should include carbohydrates?
45% - 65%
What is a Calorie?
A measure of heat that indicates the amount of energy needed to raise the temperature of 1L of water by 1oC
Complex carbohydrates can be found in what foods?
Starch in plants, wheat. whole grains, potatoes, dried peas and beans, vegetables
Most dietary protein is used for what function?
Anabolism
Name examples of monosaccharides.
Glucose, fructose
What type of fiber aids in lowering cholesterol?
Soluble fibers (prebiotics)
This macronutrient should makeup approximately 10-35 of an adult’s daily diet.
Protein
What is the recommended daily fiber intake?
Males: 38g
Females: 25g
What is DEE and what does it stand for?
Daily Energy Expenditure - the daily amount of energy used
What molecule is a byproduct of all macronutrient metabolic pathways that ultimately enters the TCA cycle?
acetyl-CoA
What is EAR? What does it stand for?
Estimated Average Requirement
Average daily dietary intake level that is sufficient to meet 50% of the nutrient requirements for healthy individuals. There is a 50% risk of inadequacy.
Lentils, whole wheat bread, and avocados are examples of what type of fiber?
Insoluble fibers
How can DEE be calculated?
DEE = BMR + PA + AT
BMR = basal metabolic rate
PA = physical activity
AT = adaptive thermogenesis
What is the Caloric output for each macronutrient?
Carbohydrates - 4 calories/gram
Proteins - 4 calories/gram
Fats - 9 calories/gram
