Nutrition and energy Flashcards
What is EAR?
Estimated Average Requirement
sufficient for 50% population
What is EAR?
Estimated Average Requirement
sufficient for 50% population
What is LRNI?
Lower Reference Nutrient Intake
sufficient for 2.5% population
What is RNI?
Reference Nutrient Intake
sufficient for 97.5% population
What is safe intake?
Sufficient for almost everyone but not so large as to cause undesirable effects
What is the safe upper limit?
highest level of intake likely to have no adverse effects
What 2 factors does energy expenditure depend on?
basal metabolic rate
amount and intensity of physical exercise
what factors contribute to basal metabolic rate?
age, weight, sex
what are macronutrients used for?
immediate energy generation
storage of fats, carbs and protein
XS carbs and proteins can be stored
proteins can’t be stored
fat stores form what % of total energy?
80-90% total energy source
what is the average daily requirement of protein?
0.75g/kg/day
70kg male -> 50g/day
athletes/ body builders -> 1.2-1.7g/kg/day
what is the daily turnover rate of proteins?
250g/day
3% / day
What is negative nitrogen balance?
nitrogen intake
what is positive nitrogen balance?
intake > excretion
pregnancy, growth
body building new tissue
What are the 9 essential AAs that must be obtained from the diet?
Many Very Happy Little Pigs Take Iced Lemon Tea
Methionine, Valine, Histidine, Leucine, Phenylalanine, Trytophan, Lysine, Threonine
which 3 amino accids are generally lacking in plant proteins?
cysteine, methionine, tryptophan
proteins in beans
methionine, cysteine = deficient
lysine = rich source
proteins in rice, nuts
lysine = deficient
rich source = methionine, cysteine
proteins in corn
deficient = lysine, tryptophan
rich source = methionine
how much energy does 1g fat provide?
9kcal
how much energy does 1g CHO or protein provide?
4kcal
What are cholesterol and fatty acids precursors for?
hormones, prostaglandins
Functions of adipose tissue?
unlimited storage
protects vital organs
bodies and face shape