Nutrition: An Applied Approach Flashcards
the study of food, including how food nourishes our bodies and how food influences our health
nutrition
the absence of disease - physically, emotionally, and spiritually
wellness
the chemicals in our foods that are critical to human growth and function
nutrients
what are 4 organic (carbon) nutrients?
carbs
lipids
proteins
vitamins
what are 2 inorganic nutrients?
minerals
water
nutrients required in relatively large amounts to provide energy for our bodies
macronutrients
what are 3 macronutrients?
carbs
fats/oils
proteins
nutrients required in small amounts
micronutrients
what are 2 micronutrients?
vitamins
minerals
how do we measure energy contained in foods?
kilocalories (kcal)
unit of heat energy; measures the amount of energy required to raise the temperature by 1 degree
kilocalorie
sole source of energy for the brain and principle energy source for strenuous physical activity
carbohydrates
molecules that are insoluble in water and an important energy source during rest and low to moderate intensity exercise
fats and oils
where are proteins made up of?
chains of amino acids
not a primary energy source but are an important source of nitrogen for maintaining and repairing tissues
protein
what are proteins used for? (5)
build cells/tissues
maintain bones
repair damage
regulate metabolism and fluid balance
participate in immune response
organic molecules that assist in regulating body processes, but do not supply energy to our bodies
vitamins
what are the fat soluble vitamins?
ADEK
vitamins that dissolve easily in fats and oils, and can be stored in our body
fat-soluble vitamins
what are the water-soluble vitamins?
B
C
vitamins that dissolve in water and are eliminated by the kidneys; cannot be stored in our body
water-soluble vitamins
inorganic substances that regulate fluids, bone structure, muscle movement, and nerve functioning
minerals
5 examples of minerals:
sodium
calcium
iron
potassium
magnesium
what do our bodies need in regards to macro-minerals such as calcium, phosphorus, mg, Na, K, and Cl?
more than 100 mg per day
what do our bodies need in regards to trace minerals, like iron, zinc, copper, iodine, and fluoride?
less than 100 mg per day
updated nutritional standards that expand on the traditional Recommended Dietary Allowances (RDA) and set standards for nutrients that do not have RDA values
Dietary Reference Intakes (DRI)
the daily intake level of a nutrient that will meet the needs of half the people in a particular category
Estimated Average Requirement (EAR)
the daily intake level required to meet the needs of 97-98% of people in a particular category
Recommended Dietary Allowances
recommended average daily intake level for a nutrient, based on observations and estimates from experiments
Adequate Intake
highest average daily intake level that is not likely to have adverse effects on the health of most people
Tolerable Upper Intake Level (UL)
average daily energy intake (kcal) to maintain energy balance, based on age, gender, weight, height, level of physical activity
Estimated Energy Requirement (EER)
the portion of the energy intake that should come from each macronutrient
Acceptable Macronutrient Distribution Ranges (AMDR)
