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25 Cards in this Set
- Front
- Back
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What are fat soluble vitamins
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E, K, D and K
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What is main function of carbohydrates
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energy production
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What is main function of protein
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formation of brain, nervous system, blood, transport mechanism, acid-base fluid balance
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What is main function of fat?
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insulation, hormone production, nerve transmission, vitamin absorption.
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How is fat stored?
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triglycerides
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What vitamins are not needed to be consumed?
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k, d and biotin
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How many vitamins are essential?
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13
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What are the main sources of most vitamins and minerals?
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fruits and vegetables
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How much fruit & vegetables should you consume a day?
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2 cups fruit
2.5 cups vegetables |
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How much milk or dairy should you consume a day?
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3 cups low fat
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How much whole grain should you consume a day?
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3 servings
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What percentage of fat a day?
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25-3-% of calories
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How much saturated fat a day?
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less than 10%
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How much cholesterol should you consume a day?
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less than 300 mg.
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How much sodium should you consume?
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less than a teaspoon
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What is RDA
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Recommended Dietary Allowance
Recommended level of essential nutrients needed by practically all healthy people |
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What is EAR
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Estimated average requirement. the amount needed by 50% of an age and gender specific group.
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What is UL?
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Upper Limit.Max intake that is not likely to cause adverse effects
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What is AI?
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Adequate Intake
Level that appears to be adequate. |
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What are basic calorie needs?
Dietary reference intakes |
45-65% carbohydrates
10-35% protein 20-35% fat |
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How much carbohydrates should active individuals consume?
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6-10 g/kg or
3-5 g/lb of body weight |
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What should you eat before exercise?
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small snack high in carbs low in fat and protein
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What should you eat during exercise?
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30-60grams per hour
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What should you eat after?
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carbohydrates and protein.
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When is it a good time to have a high GI food?
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within 30 post exercise
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