Nutrition Throughout the Lifespan Flashcards
What are the levels of BMI ?
- underweight= <18.5
- healthy= 18.5-24.9
- overweight= 25.0-29.9
- obese= >30
What are 2 reliable sources for nutrition recommendations ?
- dietary guidelines for americans
- food guidance system
- USDA
Is it possible to take too much of a vitamin ?
yes
- if you take more fat soluble vitamins than needed then they build up and can be at toxic levels
What are examples of macronutrients ?
carbs, proteins, fats
Why do macronutrients matter ?
nutrients that provide calories or energy
What are the best ways to get micronutrients ?
fruits and vegetables
What are examples of micronutrients ?
vitamins and minerals
How many calories per gram does carbohydrates have ?
4 calories/ 1 g
How many calories per gram does proteins have ?
4 calories/ 1 g
How many calories per gram does fats have ?
9 calories/ 1 g
How many calories per gram does alcohol have ?
7 calories/ 1 g
What are the dietary guidelines for americans ?
- nutritional standards for federal programs
- formed foundation of federal nutrition policy and public education
What are examples of Carbohydrates ?
mainly starchy foods
- grains, potatoes, fruits, milk, yogurt, sugar, rice, oranges
Why are Carbohydrates important ?
provides energy and needed for healthy GI function (fiber)
What is the major source of energy ?
fats
What is the primary source of energy ?
carbohydrates
What does Water help with ?
- keep temp normal
- lubricates and cushions joints
- protects spinal cord and other sensitive tissues
- gets rid of waste through urination, perspiration, and bowel movements
What do fats help with ?
- carry fat soluble vitamins
- cushioning for organs
- slows down digestion
- makes things taste good
What are examples of water soluble vitamins ?
Vitamin C, and B-complex
What are examples of fat soluble vitamins ?
Vitamin A, D, E, K
What aids in the absorption of iron ?
vitamin C
What is the recommended amount of veggies per day ?
2 1/2 cups
At what age should infants be transferred to whole milk ?
12 months
What is the function of Vitamin A ?
vision, immune function, cell growth and development
What is the function of vitamin B12 ?
nerve function, rbc production
What is the function of vitamin C ?
immune function, bone health, aids in iron absorption
- deficit causes scurvy
What is the function of vitamin D ?
calcium and phosphorus balance, bone health and immune function
What is the function of vitamin E ?
antioxidant, nerve and immune function
What is the function of vitamin K ?
blood clotting
What is the function of Potassium ?
normal cell function
What is the function of Sodium ?
proper balance of H2O and minerals
