Nutrition Flashcards
what is a normal BMI?
18.5-24.9
What is an underweight BMI?
<18.5
What is an overweight BMI?
25-29.9
What is The BMI for Obesity I, II, and extreme obesity?
I 30.0-34.9
II 35.0-39.9
Extreme 40.0 +
what is the total RDA of carbs recommended?
45%-65%
What is the RDA for protein, and how much per kg?
10%-20%
0.8g/kg
What is the RDA for fats?
Sat fat?
20-35%
Less than 10%
What is the RDA for cholesterol?
> 300mg/day
What are the sources of vitamin C?
What are its functions?
citrus fruits, broccoli, greenpepper, strawberries, greens
Collagen formation, antioxidants, enhances iron absorption
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
What are the sources of Riboflavin?
What are its functions?
Milk, organ meats, enriched grains, and greens
carbohydrate, protein, and fat metabolism
What are the sources of Niacin?
What are its functions?
Kidney, grains, lean meant, nuts
Carbohydrate, protein, and fat metabolism
What are the sources of B6?
What are its functions?
yeast, banana, canteloupe, broccoli, spinach
Coenzyme in protein, fat, carbohydrate metabolism
What are the sources of Folate?
What are its functions?
Green leafy vegetables, liver
RNA and DNA synthesis, formation and maturation of RBC
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
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
