Mitsouras - Intro to Metabolism and Nutrition Flashcards
what is dietary fiber
non- digestible, non-starch carbohydrate and lignin with NO energy yield and excreted in feces
what is an adequate intake of dietary fiber for men and women
men: 38 g/day and females: 25 g/day (US diets have about 15 g/day)
what 3 diseases/conditions does dietary fiber reduce the risk for
diverticulitis, colon cancer and carcinogens, and cardiovascular disease
what are micronutrients
vitamins, minerals, other trace elements that cannot be synthesized by our bodies and are required for a variety of cell processes (small amounts needed)
what are 4 uses for micronutrients- vitamins
enzyme cofactors, antioxidants, ligands for hormone receptors and other functions
what is an example of a use for micronutrient-minerals and trace elements
biological processes like bone mineralization to cellular transport
what are macronutrients
carbohydrates, proteins, fats, and alcohols that are oxidized for energy/calories (needed to larger amounts)
what are carbohydrates needed for
(4 cal/g) mono-, di-, and polysaccharides for energy production
what are proteins needed for
(4 cal/g) amino acids (essential and non-essential) for protein synthesis and carbons for glucose synthesis
what are fats needed for
(9 cal/g) saturated, unsaturated, mono and polysaturated for energy production of fat soluble vitamins, prostaglandin synthesis and components of cell membrane
what is AMDR (acceptable macronutrient distribution ranges)
help reduce risk of chronic disease: fats 20-30%, proteins 10-35% and carbs 45-65% of total daily calories
what is EAR (estimated average requirement)
average daily intake adequate for 50% of individuals in specific life stages and gender group
what is RDA (recommended dietary allowance)
average daily intake adequate for 97% of individuals in specific life stage and gender group
what is adequate intake (AI)
estimated range of intake when RDA or EAR cannot be established due to insufficient scientific evidence
what is tolerable upper level intake (UL)
highest average daily intake with NO adverse effects to almost no individuals (intake above UL the risk increases)
what is the resting metabolic rate (RMR)
energy expenditure of resting, post-absorptive individual over 24 hr period (calories needed for basic life functions) affected by age, gender, body temp, and thyroid function
what is the thermic effect of food (TEF)
the energy expended to process/digest food
what is the total energy expenditure (TEE)
total energy expended over 24 hours (TEE = RMR +TEF + physical activity)
what happens if the TEE is equal to the calorie intake
energy balance - weight is maintained
what happens if TEE is greater than the calorie intake
body uses stored energy to make up difference = weight loss
what happens if TEE is less than the calorie intake
body stores excess = weight gain
what are the 2 ways the body stores excess
in adipose tissue and muscle and liver