Nutrition Flashcards
Nutrients needed in lesser amounts
Vitamins and minerals
Micronutrients
Energy-rich molecules larger than that of the other dietary nutrients
Fats, carbohydrates, proteins, and in some diets, ethanol
Macronutrients
Average daily nutrient intake level estimated to meet the requirement of 50% of healthy individuals in a particular life stage and gender group
Estimated Average Requirement (EAR)
Average daily dietary intake level that is sufficient to meet the requirements of >95% of all individuals in a life state and gender group
Recommended Daily Allowance (RDA)
Arbitrarily set in the absence of scientific evidence to calculate an EAR or RDA
Adequate Intake
Highest average nutrient intake level that is likely to pose no risk adverse health effects to almost all individuals in the general population
Tolerable Upper Intake Level
Average dietary energy intake predicted to maintain an energy balance in a healthy adult of a defined age, gender, and height, whose weight and level of physical activity are consistent with good health
Energy intake (diet) = Energy expenditure(metabolic rate)
Dependent on level of activity:
SEDENTARY ➡️ 30kcal/kg/day
MODERATELY ACTIVE ➡️ 35kcal/kg/day
VERY ACTIVE ➡️ 40kcal/kg/day
Estimated energy requirement
Energy requirement in humans
FAT: 20-35%
CARBOHYDRATES: 45-65%
PROTEIN: 10-35%
Energy content
FAT (best storage form of energy): 9kcal/gram
CARBOHYDRATES: 4kcal/gram
ALCOHOL: 7kcal/gram
How energy is used?
60%: RESTING (basal) METABOLIC RATE
10%: DIET-INDUCED THERRMOGENESIS (Thermic Effect of Food)
30%: PHYSICAL ACTIVITY
Energy expenditure at rest but not sleep
Measured at 12 hours after the last meal
Depends on weight, age and gender
RESTING METABOLIC RATE
Increase metabolic rate after meal
Diet-induced Thermogenesis
Most variable of all energy used
Physical activity
Food intake in excess of energy expenditure
Obesity
Food intake less than energy expenditure
Undernutrition
