Wellness Nutrition

Question 1

Macronutrients

Answer 1

Required in large amounts

Carbs, Proteins, Fats

Question 2

Micronutrients

Answer 2

Required in smaller amounts in diets

Vitamins and Minerals

Question 3

Six nutrient categories

Answer 3

1. Carbs
2. Proteins
3. Lipids (fats)
4. Vitamins
5. Minerals
6. Water

Question 4

Which nutrients are energy yielding?

Answer 4

Carbs, Protein, Lipids

Question 5

Energy yield for Carbs

Answer 5

4kcal/g

45-65% of energy from meals

Question 6

Energy yield for proteins

Answer 6

4kcal/g

10-35% of energy from meals

Question 7

Energy yield for fats

Answer 7

9kcal/g

20-35% of energy from meals

Question 8

Energy yield for alcohol

Answer 8

7kcal/g

Question 9

Empty calorie foods

Answer 9

Foods excess in calories with little to no nutritional value (proteins, vitamins, minerals)

Question 10

Estimated Average Requirement (EAR)

Answer 10

average daily amount of nutrients that will maintain a specific body function in HALF the HEALTHY people of a given age and gender group

Question 11

Recommended Dietary Allowance (RDA)

Answer 11

average daily amount of a nutrient that is considered adequate to meet the known needs of all practically HEALTHY people

Question 12

Adequate Intakes (AI)

Answer 12

average daily amount of a nutrient that appears SUFFICIENT to maintain a specific criterion

Question 13

Tolerable Upper Intake Levels (UL)

Answer 13

maximum daily amount of a nutrient that appears sake in most HEALTHY adults

Question 14

Healthy Diet Planning Principles

Adequacy

Answer 14

how much essential nutrients, fiber, and energy is sufficient to maintain health

Question 15

Healthy Diet Planning Principles

Balance

Answer 15

providing foods in proportion to each other and the body’s needs

Question 16

Healthy Diet Planning Principles

Calorie Control

Answer 16

not too much or too little

Question 17

Healthy Diet Planning Principles

Nutrient Density

Answer 17

measure of the nutrients a food provides relative to energy

Question 18

Healthy Diet Planning Principles

Moderation

Answer 18

enough but not too much substance

Question 19

Healthy Diet Planning Principles

Variety

Answer 19

eating a wide selection within and amount food groups

Question 20

Nutrient Density

Answer 20

amount of nutrient per calories of food

(# nutrient amount / # calories

Question 21

Energy Density

Answer 21

Measurement of number of calories per gram of food

(# of calories / # of grams of food