Unit 3 - Nutrition Flashcards
What are the six classes of Essential Nutrients?
water, protein, carbohydrates, fats, vitamins, and minerals
Where do we receive our energy from?
carbohydrates, proteins, and fats
Why are Macronutrients called macronutrients?
because they are the nutrients required by the human body in the greatest amounts.
What are the macronutrients?
protein, carbohydrates, fats
Why are micronutrients called micronutrients?
because our bodies need them in only very small amounts
What are calories?
The amount of energy that can be derived from macronutrients
How many amino acids are there?
20
How many ESSENTIAL amino acids are there?
8
What foods contain all 8 of the essential amino acids?
meat, fish, poultry and dairy (they are complete proteins)
What are incomplete proteins and why?
grains, beans and nuts - they only contain a few of the essential amino acids (but they do contain higher levels of other amino acids)
What are Carbohydrates?
organic compounds that provide our brain—our only truly carbohydrate- dependent organ—and body with glucose, their basic fuel
How are carbohydrates classified?
according to the number and type of simple sugar units present
What are Monosaccharides?
(glucose, fructose, galactose), known as simple sugars or simple carbohydrates, consist of one simple sugar unit
What are Disaccharides?
sucrose, lactose, maltose, table sugar) contain two sugar units linked by a chemical bond. They must be broken down into simple sugars before our body can use them.
What are Polysaccharides?
(starches and glycogen), known as complex carbohydrates, have more than 10 units of sugar, and they must also be broken down to be used.
What are the 2 major forms of complex carbs?
fibre and starches
What is dietary fibre?
the non-digestible form of carbohydrates occurring naturally in plant foods, such as leaves, stems, skins, seeds, and hulls.
What is EAR?
Estimated Average Requirement (EAR)—the median usual intake value that is estimated to meet the requirement of half of healthy individuals.
What is RDA?
Recommended Dietary Allowance (RDA)—the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent of) healthy individuals. This is a goal for individuals and is calculated from the EAR.
What is AL?
Adequate Intake Level (AL)—determined by the amount of a nutrient consumed by a group of healthy people, assuming that the amount they eat is adequate to promote health and when an EAR can- not be determined
What is UL?
Tolerable Upper Intake Level (UL) - the highest level of continuing daily nutrient intake that is likely to pose no risk in almost all individuals in the life- stage group for which it has been designed.
What is AMDR?
Acceptable Macronutrient Distribution Range (AMDR)—the percentage range of protein, fat, and carbohydrate intakes that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients
What is DV?
Daily Values (DVs). The Daily Values are based on recommendations for a healthy diet.
What are antioxidants?
substances that prevent the harmful effects caused by oxidation within the body. They include Vitamins C, E, and beta carotene (a form of Vitamin A), as well as compounds such as carotenoids and flavonoids.
