Principles of Nutrition Flashcards
Who does the average healthy diet apply to
Adults aged 18-55
Variation in healthy diet for children
Should have full fat
Main sources of vitamins and minerals
Veg, fruit and whole grains
Recommended Servings of fruit and veg
5-7
Adequacy Def
enough intake of all essential nutrients
Dietary Balance Def
Not relying on 1 food type for nutrients
Energy Control Def.
Not over/under eating
Being physically active def.
Having an elevated heart rate for 30-60 mins a day
Energy Yielding Nutrients Outline
Macronutrients (mg portions daily). Carbohydrates, lipids and proteins
Energy Regulating Nutrients Outline
Micronutrients (microgram portions daily). Vitamins and minerals (organic)
Essential Amino Acids Def
Can’t be made in body. Need to intaken in diet
Non-essential Amino Acids Def
Synthesised in body from essential amino acids
Conditionally Essential Amino Acids
Can’t be made in body but only need to be present in body in specific situations. Eg Arginine for optimal child growth
Vitamins Outline
Organic, not synthesised in body. Deficiency results in disease. 2 Types (water and fat soluble)
Unit of Nutrition Energy
Kilocalorie (kcal) or kilojoule (KJ). 1 KJ = 0.24 kcal. A KJ is the amount of energy neede to increase the temp of 1 kg of water by 1 degree C
Carbohydrate Energy Yield
4 kcal/g
Protein Energy Yield
4 kcal/g
Fat energy yield
9 kcal/g
Alcohol Energy Yield
7 kcal/g
Basal/Resting Metabolic Rate Def.
Amount of energy consumed by a person at rest while awake, in a thermo-neutral enviroument, 12 hours after their last meal. Min amount of energy required to carry out normal body functions
Instances of higher basal metabolic rate
males, children and people with hyperthyroidism and fever patients
Instances of lower basal metabolic rate
females, older people, hypothyroidism and individuals in periods of starvation (inefficient calorie intake)
Recommended Dietary Allowances Def
All body functions in a day
Times Female’s Average Daily Allowance Increases
Pregnancy and lactation
