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37 Cards in this Set
- Front
- Back
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sports dietition |
registered dietition |
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My Plate |
a food guidance system created by the us department of argriculture based on 2010 dietary guidelines. |
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what are the macronutrients |
carbs, protein, and fat |
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what are macronutrients? |
vitamins and minerals |
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Dietary Reference INtakes |
complete set of nutrient intakes for macro and micronutrients |
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Reccommended Dietary Alowance |
the average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex |
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adequate intake |
the average daily nutrient intake level recommended when a RDA cannot be established |
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tolerable upper intake level |
the max average daily nutrient level not associated with any adverse health effects. |
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estimated average requirement |
the average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population |
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Protein |
is the primary structural and functional component of every cell in the human body |
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Amino acids |
the molecules that when joined in groups of a few dozen to hundreds form the thousands of proteins occuring in nature. |
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plypeptide |
several amino acids chained together |
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protein digestibility |
how much of the proteins nitrogen is absorbed during digestion, and it's ability to provide the amino acids necessary for growth |
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acceptable macro nutrient distribution range for protein |
5% to 20% for children 1 to 3 10% to 30% for children 4 to 18, 10% to 35% for adults older than 18. |
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muscle protein synthesis |
when muscle tissue is most receptive to amino acids |
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Carbohydrate |
macronutrient that provides energy. |
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what are the 3 types of carbohydrates ? |
Monosaccaride, disaccharides, and polysaccharides |
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what are the sugars affiliated with monosaccharides? |
Glucose, fructose and galactose |
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what are the sugars affiliated with disaccharides? |
sucrose, lactose, and maltose. |
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what are the most important poly saccarides? |
starch, fiber, glycogen |
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where is glycogen found? |
human liver and muscles. |
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Glycogenesis |
the process of converting glucose to glycogen. |
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Glycemic index |
ranks carbs accordingly to how quickly they are digested and absorbed. |
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Glycemic Load equation |
GI of an individual foodX grams of carbs per serving of food/ 100 |
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Fat |
macronutrient |
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types of lipids
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triglycerides ( fats and oils) Phospholipids cholesterol |
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monounsaturated |
contain one double bond |
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polyunsaturated |
two or more double bonds |
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Cholesterol |
waxy, fat like substance that is an important structural and functional component of all cell memebranes |
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LDL |
bad cholesterol |
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HDL |
Good cholesterol |
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Vitamins |
organic substances containing carbon atoms |
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what are the Fat Soluable vitamins? |
ADEK |
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Minerals |
contribute to the structure of bone, teeth, and nails |
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electrolytes |
sodium potassium and chloride |
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Anemia |
low iron levels |
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hyponatremia |
when blood sodium levels are dangerously low. |
