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29 Cards in this Set
- Front
- Back
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energy Input/ output
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input- food intake
output- metabolism/ physical activity |
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nutrients
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chemical substances in food that provide energy and structure and help regulate body processes
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essential nutrients
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nutrients that must be obtained from diet bc the body cannot synthesize it for itself
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non-essential nutrients
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nutrients that the body needs but the body is able to make in sufficient quantities when needed, so they do not have to be obtained from food
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classes od nutrients
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carbs, fats, proteins, vitamins, minerals, water
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energy yielding nutrients
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carbs 4kcal, fats 9kcal , proteins 4kcal
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energy
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ability to do work such as heating or moving something
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calorie
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amount of energy necessary to raise temp of one gram of water by one degree Celsius; unit used to measure energy
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kcalories
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1 kcalorie = 1000 calories
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calculating percent of total energy intake
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number of calories per gram x number of kcal/gram/ total number of calories then multiplied by 100 = % value
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components of energy output
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BMR- basal metabolic rate
physical activity metabolizing food |
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one pound of body fat = how many calories?
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3,500 calories
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energy expenditure
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- weight of person
- activity (speed, length) - metabolic rate |
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adequacy
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getting all the essential nutrients, fiber, and energy in sufficient amounts to maintain health
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balance
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eating foods rich in one nutrient while not crowding out food rich in another nutrient
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calorie control
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control of energy consumption
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moderation
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no unwanted constituent in excess
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variety
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different foods, same purpose, different occasions
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nutrient dense
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refers to foods that contain large amounts of nutrients relative to the number of calories it contains
* the higher the nutrients and less of calories the more nutrient dense the food is |
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nutrient recommendations
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- established by committee of nutrition experts in NAS
- based on latest scientific evidence regarding diet and health - RDA- made for the intake of energy and nutrients at risk for deficiency |
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DRI
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- dietary reference intakes
- set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people - should be consumed as average intake - promote good health and reduce risk of chronic diseases - different values for different life stage groups |
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DRI- 6 nutrient groups
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1. calcium, phosphorous, vit D, fluoride, magnesium
2. b vit and choline 3. vit C, E, selenium, Beta- carotene 4. vit A, K, iron, zinc, copper 5. electrolytes (potassium, sodium, sulfate) 6. macronutrients 7. calcium, vit D |
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EAR
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estimated average requirement- nutrient intake of populations
- half the individuals in a life stage group |
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RDAs
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recommended daily allowances- specific amounts of nutrients for individuals
- higher than EAR and based on EAR values - |
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AI
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adequate intakes- specific amounts of nutrients for individuals
- used when insufficient scientific evidence - criterion of adequacy must be established |
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UL
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tolerable upper intake limit- helps individuals with the prevention of nutrient toxicities
- highest level of daily nutrient intake that will pose no risk to adverse health effects to almost all individuals |
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EER
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estimated energy requirements
- average calorie intake predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of PA |
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AMDR
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acceptable macronutrient distribution range
-a range of intakes for a particular energy source (carbohydrates, fat, protein) that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients. - AMDR have also been set for specific amino acids and fatty acids. |
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RDI for energy nutrients
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carbs- 45-65% of total calories
fats- 20-35% proteins- 10-35% |
