Midterm Flashcards
What are tolerable upper intake levels (TUIs)
A tolerable upper intake level represents the recommended maximum daily intake for a given nutrient.
What are recommended dietary allowances?
daily nutrient levels meeting the nutritional needs of 97 to 98 percent of healthy individuals.
What are adequate intakes and when are they used?
adequate intakes are daily intake levels assumed to be adequte for most healthy people. They are used when there isnt enough research to establish a recommended dietary allowance.
What are acceptable Macro-nutrient distribution ranges?
ranges of protein, carbohydrate and fat intake that provide adequate nutrition, and they are associated with a reduced risk for chronic disease.
What is the difference between the way that AMDRs are expressed and the way that other dietary designations are expressed
The AMDR is a percentage whereas the others are amounts.
What is the recommended calorie intake for a four to eight year old girl?
1200-1800
What is the recommended calorie intake for a 9-13 year old girl?
1400-2200
what is the recommended calorie intake for a 14 to 18 year old girl?
1800-2400
what is the recommended calorie intake for an 19 to 30 year old lady
1800-2400
what is the recommended calorie intake for an 31-50 year old lady?
1800-2200
what is the recommended calorie intake for an 51+ lady?
1600 to 2200
What is the recommended calorie intake for a 4 to 8 year old man?
1200 to 2000
what is the recommended calorie intake for a 9 to 13 year old man?
1600 to 2600
what is the recomended calorie intake for a 14 to 18 year old man?
2,000 to 3200
what is the recommended calorie intake for a 19 to 30 year old man>
2400 to 3000
What is the recommended calorie intake for a 31 to 50 year old man?
2200 to 3000
what is the recommended calorie intake for a 51 + man?
2000 to 2800
what is a kilocalorie?
a unit of measure used to quantify the amount of energy in a food.
how much did American calorie consumption increase from 1970 to 2008?
from 2,167 to 2,614 per day
what percentage of the human body is water by weight
50 to 70 percent
What are the general recommendations of water intake for women and men?
9 glasses a day for women
13 cups for men from all beverages and food.
what percent of our daily water needs are met through food?
20 percent
water is a major component of____. ______ does what?
blood.
Blood carries oxygen and nutrients to the tissues, removes metabolic wastes and keeps cells in working order.
water does what in the system?
bathes cells
maintains ph balance
maintains fluid and electrolyte balance
transports molecules and cells throughout the body.
water needs vary according to what>
dietary factors, age, size overall health, environmental temperature and humidity, and exercise.
what medical siruations might require additional water
cystic fibrosis, kidney problems, old age, very young age, diarrhea.
hat next to water, are the most abundant substances in the human body?
proteins
proteins are called “bodybuilders” because of their role in developing and repairing ____________
muscles skin bone and blood cells
proteins are the key elements of __________
antibodies that protect us from disease, enzymes that control chemical activities int the body, and hormones that regulate body function.
proteins help transport __________ to all body cells and help supply _____________ when _____________ are not available.
iron oxygen and nutrients
source of energy
fats and carbohydrates
what does your body break down proteins into?
amino acids
how many amino acids are there?
20
how many amino acids are essential (the body cant produce them)
9
What is a dietary protein that supplies all essential amino acids called?
a complete protein
What is always a complete protein?
animal protein
what is the AMDR for protein?
10 to 35 percent of calories
what are some examples of complimentary incomplete proteins that can be used to make complete protein?
Legumes and grains
Legumes and nuts and seeds
green leafy vegetables and legumes
green leafy vegetables and nuts and seeds and legumes
how much protein per day should an adult consume
.8 grams per kilogram of bodyweight
under what circumstances might a person need extra protein?
if pregnant, fighting off a serious infection, recovering from surgery or blood loss, or recovering from burns.
do carbohydrates or proteins make a person feel full and satisfied for longer?
proteins.
how often should you eat fish and what for
2wice a week to reduce saturated fat and cholesterol levels and increase omega-3 fatty acids
what do carbohydrates do?
supply us with the energy needed to sustain normal daily activity.
how many calories per gram do both carbohydrates and proteins provide?
4
what are carbohydrates easily converted into?
glucose
where are simple carbohydrates found?
fruit, many vegetables, and dairy.
what is the most common form of simple carbohydrate?
glucose
what are glucose and fructose or fruit sugar?
monosaccharides
what are disaccharides? what are some examples?
combinations of two monosaccharides
. Lactose and Maltose
where are complex carbohydrates, or, polysaccharides found?
grains, cereals, legumes and other vegetables.
what are the main types of polysaccharides?
starches, glycogen and fiber.
what make up the majority of the complex carbohydrate group?
starches, which come from flour, bread, rice, potatoes, corn, oats, barley et al.
wat does the body break down starches into?
glucise
polysaccharides can also be stored in body muscles as ____________ pending its release as glucose.
glycogen
what is fiber?
the indigestable portion of plant foods that helps move foods throug the digestive system, delays absorption of cholesterol and other nutrients and softens stools by absorbing water.
What is fiber only found in?
vegetables.
What are some examples of soluble fibers?
pectins, gums, and mucilages,
what do soluble fibers do in water?
form gel-like substances, and can be digested easily by bacteria in the colon.
sudies have shown that eating _____ servings of whole grains can reduce cardiovascular disease risk by as much as ________ percent.
2.5
21
what percent of american adults eat no whole grains on a given day?
42 percent
how many grams of fiber does the average american consume daily?
15.9
What is the recommended amount of daily fiber?
25 men to 38 grams women
where are insoluble fiber s found?
most fruits and vegetables found?
where are most soluble fibers found
berries, citrus fruits, oat brans, dried beans.
what is the AMDR for carbohydrates?
45 to 60 percent of total calories.
what kind of cancer risk is reduced by consumption of fiber?
colorectal
what condition relate to constipation does fiber help protect against?
diverticulosis: tiny bulgesthat form on the large intestinal wall and become irritated from the strain of constipation
how does insoluble fiber help reduce constipation and discomfort?
by absorbing moisture and producing softer stools.
what does fiber help delay or reduce the absorption of?
dietary cholesterol
How does soluble fiber relate to blood sugar?
soluble fiber improves control of blood sugar.
what is contained in the bran of a wheat kernel?
high fiber
b vitamins
phytochemicals
minerals
what is contained in the germ of a wheat kernel?
vitamin E healthy unsaturated fats antioxidants phytochemicals minerals b vitamins
what is contained in the endosperm of a wheat kernal?
starch
protein
b vitamins
how many calories per gram do fats provide?
9 calories
fats are a significant source of the body’s _________
fuel
fats play a vital role in_____________
maintaining healthy skin and hair
insulating body organs against shock
maintaining body temperature
promoting healthy cell function
what percent of total body fat do triglycerides make up?
about 95 percent
what happens when we consume too many calories from any source?
the liver converts the excess into triglycerides which are stored through our bodies.
what is the most common form of fat circulating in the blood?
triglycerides.
How much is the recommended intake for cholesterol a day?
less than 300 milligrams
do we need to consume cholesterol
no. our liver makes all we need.
can triglycerides and cholesterol travel independently in the bloodstream?
no, they are “packaged inside protein coats to form compounds called lipoproteins.
what is the benefit og high density lipoproteins
high density lipoproteins are relatively high in protein and low in cholesterol and triglycerides. they remove cholesterol from dying cells and plaques within blood vessels
what are low density lipoproteins like?
high in cholesterol and triglycerides and low in protein
what happens to ow density lipoproteins not taken up by body cells
they degrade and release cholesterol into the bloddstream
