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quiz 1 Flashcards

1
Q

essential nutrients are

A

we need them, we cant make, we cant make them

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2
Q

examples of essential nutrients

A

cho, fats, protein, vitamins, minerals, water

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3
Q

cho as an essential nutrient

A

glucose and fiber

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4
Q

fat as an essential nutrient

A

EFA - omega 3 and omega 6

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5
Q

protein as an essential nutrient

A

EAA

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6
Q

water as an essential nutrient

A

water made through ETC

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7
Q

micronutrients will have one or the other but not both

A

RDA or AI

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8
Q

amdr for essential nutrients

A

cho - 45-65
fat - 20 -35
protein - 10-35

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9
Q

amdr is made to prevent

A

deficiency or toxicity

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10
Q

CHO RDA

A

130g

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11
Q

fiber AI

A

10- 14 g per 1000

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12
Q

protein RDA

A

0.8 g/kg bw /day

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13
Q

EFA AI

A

10:1 for omega 6:3

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14
Q

floor minimum

A

RDA and AI

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15
Q

ceiling maximium

A

lower

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16
Q

bioavailablity

A

The fraction absorbed into the blood from something consumed

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17
Q

what cause poor bioavailability of calcium

A

oxalates

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18
Q

good availability of calcium

A

dairy, beans, almonds, salmon

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19
Q

excellent bioavailability of calcium

A

kale and broccoli

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20
Q

carbohydrates has ___ amount of kcals

A

4

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21
Q

fats has _ amount of kcals

A

9

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22
Q

protein has _ amount of kcals

A

4

23
Q

DRI

A

suggestion/ recommendations for amounts of different nutrients in our diet

24
Q

micronutrient mostly are measured using

A

EAR, RDA, AI, UL

25
Q

macronutrients mostly are measured using

A

AMDR and EER

26
Q

EAR

A

Estimated average requirements; the amount of a nutrient that will satisfy the needs of at least 50% of people

27
Q

RDA

A

the amount of nutrient that will satisfy at least 97% of people

28
Q

AI

A

the amount of nutrient that will satisfy the needs of folks when no RDA is set

29
Q

AMDR

A

range that makes up the amount of calories to come from macronutrients
-based on total calories consumed

30
Q

EER

A

amount of energy that a person theoretically expends and how much they needs to maintain bodyweight

31
Q

monosacharrides

A

glucose, fructose, galactose - we absorb as is

32
Q

disaccharides

A

2 sugars bonded together - sucrose, lactose, maltose - digestable

33
Q

simple carbs

A

monosacharrides, disaccharides

34
Q

complex carbs

A

polysaccharides , starch

35
Q

all lipids are

A

fat soluble

36
Q

fat soluble nutrients

A

ADEK

37
Q

antinutrients

A

molecules that bind nutrients and can lead to decrease absorption

38
Q

oxalates

A

bind to calcium like spinach

39
Q

phytates bind to Fe

A

grains and beans

40
Q

tannins

A

coffee and wine

41
Q

divalent cations

A

Fe, Mg, Ca, Cu, Zn

42
Q

vitamin C increases bioavailability of

A

iron

43
Q

foods that you get heme from

A

animal products

44
Q

non heme food comes from

A

plants

45
Q

celiacs disease is when

A

the mucosa cells are damaged or flattened

46
Q

FDA

A

food and drug administration
-regulates supplements
-

47
Q

3rd party to help ensure quality of supplements

A

NSF international
consumer.com lab
U.S pharmacopeia

48
Q

USP

A

contains ingredients on the label
does not contain harmful levels of contaminates
will break down and release into the body within a specific amount of time
-product is bought in retail stores
-more expensive

49
Q

NSF

A

company sends sample

50
Q

consumerlab

A

website
needs subscription
purchase from a store like a consumer and test that product

51
Q

high intake of fiber =

A

leads to early satiety and compromise adequate kcals

52
Q

starch and sugar intake

A

3-12 g/kg/bw/day for sedentary adults
-8-12 for athletes

53
Q

micronutrients protect against

A

deficiency

advanced nutrition (13 decks)

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