Nutrition Flashcards by Chris y

what is a normal BMI?

18.5-24.9

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What is an underweight BMI?

<18.5

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What is an overweight BMI?

25-29.9

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What is The BMI for Obesity I, II, and extreme obesity?

I 30.0-34.9

II 35.0-39.9

Extreme 40.0 +

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what is the total RDA of carbs recommended?

45%-65%

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What is the RDA for protein, and how much per kg?

10%-20%

0.8g/kg

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What is the RDA for fats?

Sat fat?

20-35%

Less than 10%

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What is the RDA for cholesterol?

> 300mg/day

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What are the sources of vitamin C?

What are its functions?

citrus fruits, broccoli, greenpepper, strawberries, greens

Collagen formation, antioxidants, enhances iron absorption

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What are the sources of Thiamin?

What are it’s funcitons?

Pork, liver, whole and enriched grains, legumes

Coenzyme in key reations that produce energy from glucose

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What are the sources of Riboflavin?

What are its functions?

Milk, organ meats, enriched grains, and greens

carbohydrate, protein, and fat metabolism

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What are the sources of Niacin?

What are its functions?

Kidney, grains, lean meant, nuts

Carbohydrate, protein, and fat metabolism

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What are the sources of B6?

What are its functions?

yeast, banana, canteloupe, broccoli, spinach

Coenzyme in protein, fat, carbohydrate metabolism

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What are the sources of Folate?

What are its functions?

Green leafy vegetables, liver

RNA and DNA synthesis, formation and maturation of RBC

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What are the sources of B12?

What are its functions?

Animal Products: organ meats and seafood

Coenzyme in protein metabolism and formation of heme portion of hemoglobin

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What are the sources of Pantothenic acid?

What are its functions ?

Widespread in foods, meat, poultry, fish, whole grain cereals

Carbohydrate, protein, and fat metabolism

What are the sources of Biotin?

What are its functions?

Liver and egg yolk

Carbohydrate, protein, and fat metabolism

What are the sources of Vitamin A?

What are its functions?

Liver, carrots, egg yolk, fortified milk

Visual acuity in dim light, immune function,. and formation and maintenence of skin and mucous membranes

What are the sources of Vitamin D?

What are its functions??

Sunlight, fortified milk, fish and liver oils

Cacium and phosphorus metabolism, stimulates calcium absorption

What are the sources of Vitamin E?

What are its functions?

Vegetable oils, wheat germ, whole grains

antioxidant, protects vitamin A, heme synthesis

What are the sources of Vitamin K?

What are its functions?

Dark, green leafy vegetables, synthesized in intestines and from gut bacteria

synthesis of proteins needed for blood clotting

What are the sources of Calcium?

What are its functions?

What is the RDA?

Milk and dairy products, canned fish with bones, greens

bone and tooth formation, nerve transmission, muscle contraction

1000 mg

What are the sources of Phosporus?

What are its functions?

What is the RDA?

Milk and Milk products, soft drinks, processed foods

bone and tooth formation, acid - base balance, energy metabolism

700 mg

What are the sources of Magnesium?

What are its functions?

What is the RDA?

Green leafy vegetables, nuts, beans, grains

bone and tooth formation, protein synthesis, carbohydrate metabolism

310-420 mg

What are the sources of Sulfur? What are its functions? What is the RDA?

Meat, eggs, milk, dried peas and beans, nuts promotes enzyme reactions and detoxification reactions Provided by adequate amounts of protein

What are the sources of Sodium? What are its functions? What is the RDA?

salt, processed foods major ion of extracellular fluid, fluid balance, acid-base balance 1500 mg

What are the sources of Potassium? What are its functions? What is the RDA?

whole grains, fruits, leafy vegetables major ion of intracellular fluid. fluid balance, acid-base balance 4700 mg

What are the sources of chloride? What are its functions? What is the RDA?

salt component of HCL in stomach, fluid balance, acid-base balance 2300 mg

What are the sources of iron? What are its functions? What is the RDA?

liver, lean meats, enriched and whole grain breads and cereals oxygen transport by way of hemoglobin, constituent of enzyme systems 8-18 mg

What are the sources of Iodine? What are its functions? What is the RDA?

iodized salt, seafood, and food additives component of thyroid hormones 150 mg

What are the sources of zinc? what are its functions? What is the RDA?

oysters, liver, meats, dried peas, beans, and nuts tissue growth, sexual maturation , immune response 8-11 mg

What are the sources of Copper? What are its functions? What is the RDA?

Liver, shellfish, grains, dried peas and beans Aids in iron metabolism, and activity of some enzymes 900 mg

What are the sources of Manganese? What are its functions ? What is the RDA?

Whole grains, nuts, dried peas and beans, fruit Part of enzymes needed for protein and energy metabolism 1.8-2.3 mg

What are the sources of Floride? What are its functions? What is the RDA?

Fluoridated water, fish, tea Tooth formation and integrety, bone formation and integrety 3-4 mg

What are the sources of Chromium? What are its functions ?? What is the RDA?

whole grains, meats cofactor for insulin, proper glucose metabolism 25-35 mg

What are the sources of Selinium? What are its functions? What is the RDA?

Wheat if grown in the right soil, organ meats antioxidant 55 mcg

What are the sources of Molybdenum? What are its functions ? What is the RDA?

Liver, whole grains, dried peas and beans, organ meats Oxidizes sulfur and products of sulfer metabolism 45 mg

What are the sources of Cobalt? What are its functions ?? What is the RDA?

Organ meats Essential component of vitamin B12 Unknown