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21 Cards in this Set
- Front
- Back
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NUTRIENTS: are chemical compounds essential for growth, energy and health |
MACRONUTRIENTS: are essential for large quantities of growth, energy and health |
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MICRONUTRIENTS: are needed in small amounts for normal growth and development |
NON-NUTRIENTS: are beneficial chemicals found in foods that are not required for growth and energy (probiotics, antioxidants, phytoestrogens) |
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RDI: Recommended Dietary Intake |
NUTRIENT DENSITY: is the amount of nutrients in the food, relative to the food's energy (good levels of nutrients but lacking energy) |
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ENERGY DENSITY: is the amount of energy (KJ) per gram of food. The more KJ per gram, the greater the energy density |
4.2 KJ is the equivalent to 1 calorie |
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NUTRIENT REFERENCE VALUES (NVR): are in place to show the amount of essential nutrients required to meet the nutritional needs of practically all healthy people |
ESTIMATED AVERAGE REQUIREMENTS (EAR): are daily nutrient levels estimated to meet 50% of the population in varies age and gender groups---used mostly to check inadequate intake |
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RECOMMENDED DIETARY INTAKE (RDI): is the average daily dietary intake that is sufficient to meet nutrient needs for 97-99% of the population |
ADEQUATE INTAKE (AI): is used when EAR and RDI can not be determined and is based on experimental data |
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ESTIMATED ENERGY REQUIREMENT (EER): is based on average dietary intake according to age, weight, height and physical activity level |
UPPER LEVEL of intake (UL): is the highest average daily nutrient level likely to pose no adverse health risks |
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ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGE (AMDR): is an estimate of the range of intake for each macronutrient that would maximise health outcomes |
SUGGESTED DIETARY TARGET (SDT): is the daily average intake for certain nutrients that may help in preventing chronic diseases |
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CARBOHYDRATES: are nutrients made up of carbon, hydrogen and oxygen. It results from photosynthesis in plants |
THREE CLASSES OF CARBOHYDRATES: -Monosaccharides -Disaccharides -Polysaccarides |
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MONOSACCHARIDES: are the simplest form of carb and comes in three forms |
THREE FORMS OF MONOSACCHARIDES: -glucose -fructose -galactose |
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DISACCHARIDES: contain two molecules of monosaccharides and come in three forms |
THREE FORMS OF DISACCHARIDES: - sucrose (glucose+fructose) -lactose (glucose+galactose) -maltose (two molecules of glucose) |
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POLYSACCHARIDES (complex carbs): are made up of several molecules of monosaccharides and are found in two forms |
TWO FORMS OF POLYSACCHARIDES: - starch -cellulose (fibre) |
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CONSUMPTION OF CARBS: should be 45-65% of the total daily energy intake |
GLYCAEMIC INDEX (GI): is the indication of how foods release energy. Scales 1-100 the rating of foods |
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FIBRE: is an indigestible plant material and comes in two types |
TWO TYPES OF FIBRE: -soluble -insoluble |
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CONSUMPTION OF FIBRE: should be between 22-28g per day for an 18 year old |
PROTEIN: is essential for all living cells and is made of carbon, hydrogen, oxygen and nitrogen |
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AMINO ACIDS: are made up of the elements found in protein (carbon, hydrogen, oxygen and nitrogen) |
There are 23 different types of amino acids and 8 ESSENTIAL AMINO ACIDS (the body cannot produce and must be found in food) |
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EAR OF PROTEIN: 49g for an 18yr boy 35g for an 18 yr girl |
AMDR OF PROTEIN: 15-25% of total energy intake |
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ENERGY DENSITY OF PROTEIN: 1g-17KJ |
FATS (LIPIDS): are made of carbon and hydrogen to form GLYCEROL and FATTY ACIDS (1 fat molecule = 1 glycerol and 3 fatty acids) |
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FATTY ACIDS: have three types SATURATED and UNSATURATED (POLYUNSATURATED and MONOUNSATURATED) |
AMDR FOR FATTY ACIDS: 20-35% |
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ENERGY DENSITY OF FATTY ACIDS: 1g fat- 37 KJ |
NHMRC: recommends only 10% saturated fat for a daily intake |
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NHF: recommended only 8% saturated fat for a daily intake |
FAT: is necessary for energy, insulation, protection and the maintenance of cells |
