Nutrition pt 2 Flashcards
Micronutrients Vitamins what are they?
Organic compounds required in small amounts to regulate cellular processes
__ essential vitamins 4 fat soluble + 9 water soluble
13 essential vitamins; 4 at soluble + 9 water soluble
what are ANTIOXIDANTS
Preserve healthy cells, Vitamins A,E,C
What are the fat soluble vitamins
VITAMINS A,D,E,K
What are Water Soluble Vitamins?
VITAMIN, B,C
What is the vitamin deficiencies for Scurvy?
Vitamin C deficiency
what is the Vitamin deficiencies for Seizures, and heart disease, and Anemia?
Vitamin B
What is the Vitamin deficiency for Night blindness?
Vitamin A
What is the Vitamin deficiency for Bone fractures?
Vitamin K
Micronutrients Minerals what are they?
Inorganic elements required in SMALL AMOUNTS to help regulate body functions, growth & maintenance of tissues, release of energy
Essential trace minerals are (periodic table of elements)
Cu, F, I, Fe, Se, Zn
Calcium, magnesium, Iron, potassium are lacking in…..
Canadian diets
Reduced sodium means reduced risk of high ……..
high blood pressure, risk of stroke, heart, and kidneys
adults need only ___mg/day
adults need only 1500mg/day
Sodium is mainly found in……
processed & prepared foods
Water is the __th nutrient
water id the 6th nutrient
the human body can live >___ month without food
the human body can live >1 month without food, but only a few days without water
what is the Dietary reference Intake
geared at promoting health & preventing chronic disease like cancer, Osteoporosis
Recommended Intake: RDA, AI what does this stand for
Recommended Intake: Recommended Dietary allowance, Adequate Intake
Maximum Safe Intakes: UL what does it stand for
Maximum level: Upper level
Estimated average requirments: EAR, what does it stand for? (trick question)
Estimated average requirements
What is the recommended dietary allowance? (1)
DIEATRY INTAKE LEVEL THAT IS SUFFICIENT to meet the nutrient requirement of nearly 97-98% healthy individuals in particular life- stage and gender group
(2) adequate Intake (AI) what is it
dietary intake comparable to RDA but based on less scientific evidence
(3) Tolerable Upper Limit what is it?
highest average daily nutrient intake level likely to pose no risk of adverse health affects to almost all individuals in a given life- stage and gender group
What is the Estimated Average Requirement (EAR) (4)?
Amount of nutrient needed to meet needs of 50% of healthy individuals in population
Why are nutrition labels helpful?
Compare foods & make better choices
Guidelines for healthy eating
Enjoy a variety of foods
emphasize cereals, breads, grains products, vegetables & fruit
what are they key messages of Canadas food guide
-Variety
-Serving size
-make each serving count
-different ages & stages
-Daily PA promotion
Vegetarian diets % of Canadians that are vegetarians
4%
what is lactovegetarian
a person who abstains from eating meat and eggs, but who eats dairy products.
what is lactose-ovo-vegtarian?
person who eats vegetables, eggs, and dairy products but who does not eat meat
