Micronutrients Flashcards
Percent as Daily Calories: Fat Carbs 60%, Protein 10%
30%
Percent as Daily Calories Carbs 60%, Protein 10%
60%
Percent as Daily Calories: Protein
10%
What does the body uses to make steroid hormones
blood cholesterol
Total cholesterol to HDL ratio or the non-HDL level -
more predictive of the risk for CVD than total cholesterol level
cholesterol goal
daily dietary intake of cholesterol of less than 300 mg/date
HDL > 35 mg/dL
60 is optimal*
Total cholesterol to HDL ratio is 5:1
3.5:1 being ideal**
Dietary fats
Should be unsaturated fats
Trans fat…eliminate from diet
Saturated fats….should be replaced with unsaturated fats.
Fiber related to cardiac system
Associated with decreased risk of heart disease
lowers total cholesterol and LDL
Recommendation for fiber daily intake
20-28 g/ day of fiber
minimize intake of high-glycemic food
Maximize intake of low glycemic food
High glycemic food
sweetened drinks
refined grains (white bread)
white rice
russet potatoes
high-sugar snacks
Low glycemic food rich in fiber
whole grains
vegetables
fruits
he Protein needs for the “average” person pregnant with a singleton
71 gram
Saturated fats
meat fat
butter
whole-milk products
coconut oil
palm oil
palm kernel oil
Unsaturated fats
monounsaturated
-olives
-peanuts
oils
-avocados
-almonds, pecans
seeds
- polyunsaturated “Essential fatty acids”
must be obtained from diet
a. omega 6 fatty acids
safflower, sunflower, corn, soybean, canola, and flaxseed oils
b. omega 3 fatty acids
oily fish such as salmon, mackerel, anchovies, sardines; algae, chia and flax seeds, walnuts & soybean and canola oil
grain fed animals have less n-3 fats in their meat than grass-fed animals
Psychological reaction to food intake
high glycemic meal =rapid rise in high blood sugar=
Poor brain function
stimulates appetite for high glycemic meal
Skeletal muscle becomes insulin
resistant
free fatty acids & cortisol are secreted to allow access to stored glucose from liver
Inflammatory hormones released
Vitamin D deficiency
Deficiency: serum 25 (OH) D less than 10 ng/mL……the level when rickets develops
50% of women in the US have a vit D level of less than 20!!!
Inadequate vitamin D levels
less than 40 ng/mL (per The Health & Medicine Division’s Food and Nutrition Board)
less than 30 ng/mL (per the US Endocrine Society & the American Geriatrics Society)
Vitamin D recommendation
take 600-8000 IU daily with the upper limit of 4000 IUs
40-60 ng/mL ideal range
to reach this- ——–people may need
1500-2000 IUs daily
How much Iodine needed
RDI = 150 mcg
Top reasoning for childhood poisoning
Vitamins
How much calcium does adolescents need in their diet
calcium is super important
1300 mg RDI (dairy or supplement)
How much Iron does adolescents need in their diet
iron is crucial
15-18 mg daily (meat, eggs or supplement)
Nutrition, the menstrual cycle and fertility
they affect each other
basal metabolic rate affected by hormones
Nutrition and mature women
need adequate Vit D (at LEAST 600 IU daily)
and calcium (1200 g daily)
