Misc. Flashcards
What are the food groups?
Grains Dairy Fruit Vegetables Protein
How many portions of GRAINS should you eat per day?
6-11 portions
What is one portion of GRAINS?
1/2 cup of rice/pasta
Examples of grains
Oats Quinoa Barley Couscous Buckwheat/Kasha
How many portions of DAIRY should you eat per day?
2-3 portions
What is one portion of DAIRY?
1 cup of milk/yogurt
How many portions of FRUIT should you eat per day?
2-3 portions
What is one portion of FRUIT?
1/2 cup
How many portions of VEGETABLES should you eat per day?
3-5 portions
What is one portion of VEGETABLES?
1 cup raw
1/2 cup cooked
How many portions of PROTEIN should you eat per day?
2-3 portions
Examples of protein
meat fish tofu beans nuts eggs
What are the Classes of Nutrients?
Fats/Lipids Protein Carbohydrates/Fiber Vitamins Minerals H2O
What is a macronutrient?
a substance that’s essential in large amounts to growth/health
What are examples of macronutrients?
Fats/Lipids
Protein
Carbohydrates
What is a micronutrient?
a chemical element or substance that’s essential in small amounts to growth/health
What are examples of micronutrients?
Vitamins
Minerals
H2O
How many kcal per gram are in Fats/Lipids?
9 kcal/g
How many kcal per gram are in Protein?
4 kcal/g
How many kcal per gram are in Carbohydrates?
4 kcal/g
What does the “Complete Blood Count Test” measure?
#1. number of red blood cells #2. number of white blood cells #3. Total amount of hemoglobin in blood #4. Fraction of blood that's made of RBC
Define hemoglobin
protein in RBC that carries oxygen
What information does the “Complete Blood Count Test” provide?
#1. average RBC size #2. hemoglobin amount per RBC #3. amount of hemoglobin relative to size of cell (hemoglobin concentration) per RBC
What does “DRI” stand for?
Dietary Reference Intake
What are a DRI?
recommendations for amounts of energy, nutrients, etc. that healthy people should consume in order to stay healthy, etc.
used to see if person’s diet has all essential nutrients in adequate amounts
What does “EAR” stand for?
Estimated Average Requirements
What are EAR?
nutrient intakes estimated to meet the needs of 50% of the healthy individuals in given gender and life-stage groups
What does “RDA” stand for?
Recommended Dietary Allowances
What are RDA?
nutrient intakes that are sufficient to meet the needs of almost all healthy people in specific gender and life-stage group
What does “AI” stand for?
Adequate Intakes
What are AI?
nutrient intakes that should be used as a goal when no RDA exists. Ai values are approximations of nutrient intake that sustains health.
What does “UL” stand for? (it’s a trick question)
Tolerable Upper Intake Levels
What are UL?
the maximum daily nutrient intake levels that are unlikely to pose risks of adverse health effects to almost all individuals in given gender and life-stage group
What does “EER” stand for?
Estimated Energy Requirements
What are EER?
energy intakes that are predicted to maintain body weight in healthy individual
What does “DV” stand for? (it’s a trick question)
Percent Daily Value
What is DV?
food suggestion based on 2,000 calorie diet
