Nutrient Requirement Dr Talabi Flashcards
What are the two main types of nutrients
Macronutrients
Micronutrients
Macronutrients include
•Micronutrients include
Macronutrients include carbohydrates, proteins, and fats, and provide the body with energy.
•Micronutrients include vitamins and minerals, and help regulate various bodily processes.
Is water considered an essential nutrient?
Yes
Sources of carbohydrates and their functions
•They are found in many foods, including breads, pastas, fruits, and vegetables.
Functions: Carbohydrates are the body’s main source of energy, and are used to fuel the brain and muscles.
•They also help regulate blood sugar levels.
•They also serve as a source of fiber, which promotes digestive health.
RDI: The recommended daily intake (RDI) of carbohydrates varies depending on —-, ——, and ——.
•On average, adults should aim to consume —- to — % of their total calorie intake from carbohydrates.
•Sources: Carbohydrates can be found in a variety of foods including ————
•Deficiencies: A deficiency in carbohydrates can lead to ———
Toxicity: Excessive consumption of carbohydrates, particularly from sugary and processed sources, can lead to negative health consequences such as ———.
RDI: The recommended daily intake (RDI) of carbohydrates varies depending on age, sex, and level of physical activity.
•On average, adults should aim to consume 45-65% of their total calorie intake from carbohydrates.
•Sources: Carbohydrates can be found in a variety of foods including fruits, vegetables, grains, and sweets such as sugar and candy.
•Deficiencies: A deficiency in carbohydrates can lead to fatigue, weakness, and decreased physical and mental performance
Toxicity: Excessive consumption of carbohydrates, particularly from sugary and processed sources, can lead to negative health consequences such as weight gain, insulin resistance, and increased risk of type 2 diabetes.
•It is important to prioritize complex carbohydrates from whole foods in the diet and limit added sugars.
Proteins
•Definition: Proteins are another type of macronutrient that play a crucial role in ———-.
•They are found in many foods, including ————
RDI: The recommended daily intake of protein varies depending on —-, —-, and ——.
•On average, adults should aim to consume —- to -—-% of their total calorie intake from protein.
Deficiencies: A deficiency in protein can lead to ————
Proteins
•Definition: Proteins are another type of macronutrient that play a crucial role in building and repairing tissues, as well as supporting immune function.
•They are found in many foods, including meat, dairy products, beans, and nuts.
RDI: The recommended daily intake of protein varies depending on age, sex, and level of physical activity.
•On average, adults should aim to consume 10-35% of their total calorie intake from protein.
Deficiencies: A deficiency in protein can lead to muscle wasting, weakened immune system, and decreased growth and repair of tissues.
Fats
•Definition: Fats are a type of macronutrient that provide the body with energy and help absorb and store —— -soluble vitamins.
•They are found in many foods, including ——
•Functions: —————.
Sources: ———
•Plant-based sources include ————.
•Requirements: The daily recommended intake of fats varies depending on factors such as age, gender, and physical activity level.
•However, a general guideline is to aim for —- —% of total daily calorie intake to come from fat, with an emphasis on unsaturated fats.
Deficiencies: A deficiency in fat can lead to —————
•Toxicity: Excessive consumption of fats, particularly ——— and —— fats, can lead to negative health consequences such as heart disease, obesity, and increased cholesterol levels. It is important to limit consumption of these types of fats and prioritize unsaturated fats in the diet.
Fats
•Definition: Fats are a type of macronutrient that provide the body with energy and help absorb and store fat-soluble vitamins.
•They are found in many foods, including oils, butter, and fatty meats.
•Functions: Fats play a role in hormone production, insulation, and cushioning of internal organs.
•They also provide energy and help with absorption of fat-soluble vitamins (A, D, E, K).
Sources: Animal products like meat, dairy, and eggs are rich sources of saturated and unsaturated fats.
•Plant-based sources include avocados, nuts, seeds, and oils such as olive and canola oil.
•Requirements: The daily recommended intake of fats varies depending on factors such as age, gender, and physical activity level.
•However, a general guideline is to aim for 20-35% of total daily calorie intake to come from fat, with an emphasis on unsaturated fats.
Deficiencies: A deficiency in fat can lead to dry skin, hair, and nails, as well as reduced hormone production and decreased absorption of fat-soluble vitamins.
•Toxicity: Excessive consumption of fats, particularly saturated and trans fats, can lead to negative health consequences such as heart disease, obesity, and increased cholesterol levels. It is important to limit consumption of these types of fats and prioritize unsaturated fats in the diet.
Types of Vitamins: Vitamins are essential micronutrients that are required in —— quantities for optimal health. There are how many essential vitamins, including ————-.
•RDI: Recommended Daily Intakes (RDIs) for vitamins vary based on age, gender, and other factors. For example, the RDI for Vitamin C for adult men is —mg per day, while the RDI for adult women is —mg per day.
Types of Vitamins: Vitamins are essential micronutrients that are required in small quantities for optimal health. There are 13 essential vitamins, including Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, and the B vitamins (Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, and Biotin).
•RDI: Recommended Daily Intakes (RDIs) for vitamins vary based on age, gender, and other factors. For example, the RDI for Vitamin C for adult men is 90 mg per day, while the RDI for adult women is 75 mg per day.
Functions: Each type of vitamin has unique functions that are crucial for overall health. For example, Vitamin A is essential for ——,
•Vitamin C is important for ———
•Vitamin D is necessary for ———,
• Vitamin E acts as an ———, and
• Vitamin K is involved in ———.
Functions: Each type of vitamin has unique functions that are crucial for overall health. For example, Vitamin A is essential for vision,
•Vitamin C is important for immune function,
•Vitamin D is necessary for bone health,
• Vitamin E acts as an antioxidant, and
• Vitamin K is involved in blood clotting.
Minerals
•Types of Minerals: Minerals are inorganic substances that are essential for various bodily functions. There are many types of minerals, including ———.
•Functions: Each mineral has specific functions in the body. For example, Calcium is important for ——, Iron is necessary for ——, Magnesium helps regulate —— and —— function, Phosphorus is involved in ——, Potassium helps regulate ——, Sodium helps regulate ——, and Zinc is involved in——-.
The RDI for minerals also varies based on age, gender, and other factors. For example, the RDI for Calcium for adult men and women is —— to —— mg per day, while the RDI for Iron for adult men is — mg per day and for adult women is — mg per day.
Minerals
•Types of Minerals: Minerals are inorganic substances that are essential for various bodily functions. There are many types of minerals, including Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, and Zinc.
•Functions: Each mineral has specific functions in the body. For example, Calcium is important for bone health, Iron is necessary for oxygen transport, Magnesium helps regulate muscle and nerve function, Phosphorus is involved in energy metabolism, Potassium helps regulate fluid balance, Sodium helps regulate fluid balance, and Zinc is involved in immune function.
The RDI for minerals also varies based on age, gender, and other factors. For example, the RDI for Calcium for adult men and women is 1000-1300 mg per day, while the RDI for Iron for adult men is 8 mg per day and for adult women is 18 mg per day.
Water
•Definition: Water is an essential nutrient that is required for various bodily functions.
•Functions: Water plays a crucial role in ————.
•RDI: The RDI for water varies based on age, gender, and activity level, but a general recommendation is to drink at least — cups (—- ounces) of water per day.
Water
•Definition: Water is an essential nutrient that is required for various bodily functions.
•Functions: Water plays a crucial role in regulating body temperature, lubricating joints, aiding in digestion, and transporting nutrients throughout the body.
•RDI: The RDI for water varies based on age, gender, and activity level, but a general recommendation is to drink at least 8 cups (64 ounces) of water per day.
