quiz 1 Flashcards
essential nutrients are
we need them, we cant make, we cant make them
examples of essential nutrients
cho, fats, protein, vitamins, minerals, water
cho as an essential nutrient
glucose and fiber
fat as an essential nutrient
EFA - omega 3 and omega 6
protein as an essential nutrient
EAA
water as an essential nutrient
water made through ETC
micronutrients will have one or the other but not both
RDA or AI
amdr for essential nutrients
cho - 45-65
fat - 20 -35
protein - 10-35
amdr is made to prevent
deficiency or toxicity
CHO RDA
130g
fiber AI
10- 14 g per 1000
protein RDA
0.8 g/kg bw /day
EFA AI
10:1 for omega 6:3
floor minimum
RDA and AI
ceiling maximium
lower
bioavailablity
The fraction absorbed into the blood from something consumed
what cause poor bioavailability of calcium
oxalates
good availability of calcium
dairy, beans, almonds, salmon
excellent bioavailability of calcium
kale and broccoli
carbohydrates has ___ amount of kcals
4
fats has _ amount of kcals
9
protein has _ amount of kcals
4
DRI
suggestion/ recommendations for amounts of different nutrients in our diet
micronutrient mostly are measured using
EAR, RDA, AI, UL
macronutrients mostly are measured using
AMDR and EER
EAR
Estimated average requirements; the amount of a nutrient that will satisfy the needs of at least 50% of people
RDA
the amount of nutrient that will satisfy at least 97% of people
AI
the amount of nutrient that will satisfy the needs of folks when no RDA is set
AMDR
range that makes up the amount of calories to come from macronutrients
-based on total calories consumed
EER
amount of energy that a person theoretically expends and how much they needs to maintain bodyweight
monosacharrides
glucose, fructose, galactose - we absorb as is
disaccharides
2 sugars bonded together - sucrose, lactose, maltose - digestable
simple carbs
monosacharrides, disaccharides
complex carbs
polysaccharides , starch
all lipids are
fat soluble
fat soluble nutrients
ADEK
antinutrients
molecules that bind nutrients and can lead to decrease absorption
oxalates
bind to calcium like spinach
phytates bind to Fe
grains and beans
tannins
coffee and wine
divalent cations
Fe, Mg, Ca, Cu, Zn
vitamin C increases bioavailability of
iron
foods that you get heme from
animal products
non heme food comes from
plants
celiacs disease is when
the mucosa cells are damaged or flattened
FDA
food and drug administration
-regulates supplements
-
3rd party to help ensure quality of supplements
NSF international
consumer.com lab
U.S pharmacopeia
USP
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
NSF
company sends sample
consumerlab
website
needs subscription
purchase from a store like a consumer and test that product
high intake of fiber =
leads to early satiety and compromise adequate kcals
starch and sugar intake
3-12 g/kg/bw/day for sedentary adults
-8-12 for athletes
micronutrients protect against
deficiency
