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1. 6 classes of nutrients
- Carbohydrates
- Fats
- Protein
- Water
- Vitamins
- Minerals
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2. Calorie
Units of energy; unit used to measure the energy in foods. The amount of heat necessary to raise the temperature of a kilogram (a liter) of water 1 degree Celsius.
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3. Calories in nutrients
Measure of food energy; food and nutrient quantities often measured in grams.
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4. Nutrients
Components of food that ar indispensible to the body's functioning.
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5. Essential Nutrients
The nutrients the body cannot make for itself (or cannot make fast enough) from other raw materials; nutrients that must be obtained from food to prevent deficiencies
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6. Energy yielding nutrients
- Nutrients the body can use for energy
- Fat=9 cal/gram
- Carbohydrates=4 cal/gram
- Protein=4 cal/gram
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7. Nutrient density
relatively rich in nutrients for the number of calories contained
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8. Required nutrients
- Water
- A form of carbohydrate
- Some lipids
- Some parts of protein
- All vitamins
- All minerals
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9. Enriched/fortified foods
Foods to which nutrients have been added
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10. Dietary guidelines
- Science-based advice to promote health and to reduce the risk for major chronic diseases through diet and physical activity.
- 1. Adequate nutrients within energy needs
- 2. Weight management
- 3. Physical activity
- 4. Food groups to encourage: varied fruits, vegetables, milk, grains
- 5. Fats: keep saturated fat, trans fat, and cholesterol low
- 6. Less sodium, more potassium
- 7. Drink in moderation
- 8. Food safety
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11. Malnutrition
Any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients. (undernutrition/overnutrition)
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12. Chronic diseases
Long-duration degenerative diseases characterized by deterioration of the body organs. (heart disease, cancer, diabetes, etc.)
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13. Dietary reference intakes (DRI)
A set of 4 lists--RDA, AI, UL, EAR, and also AMDR--of values for measuring the nutrient intakes of healthy people in the US and canada. These values are used for planning and assessing diets.
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14. Recommended dietary allowances (RDA)
Nutrient intake goals for individuals; the average daily nutrient intake level that meets the needs of nearly all healthy people in a particular life stage and gender group. Derived from the estimated average requirements (EAR)
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15. Adequate intakes (AI)
Nutrient intake goals for individuals; the recommended average daily nutrient intake level based on intakes of healthy people (observed or experimentally derived) in a particular stage and gender group and assumed to be adequate. Set whenever scientific data are insufficient to allow establishment of an RDA value.
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16. Tolerable upper intake levels (UL)
The highest average daily nutrient intake level that is likely to pose no risk of toxicity to almost all healthy individuals of a particular life stage and gender group. Usual intake above this level may place an individual at risk of illness from nutrient toxicity.
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17. Estimated average requirements (EAR)
The average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group; used in nutrition research and policymaking and is the basis upon which RDA values are set.
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18. Acceptable macronutrient distribution ranges (AMDR)
Values for carbohydrate, fat, and protein expressed as percentages of total daily caloric intake; ranges of intakes set for the energy-yeilding nutrients that are sufficient to provide adequate total energy and nutrients while reducing the risk of chronic diseases.
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19. Daily values (DV)
Nutrient standards that are printed on food labels. Based on nutrient and energy recommendations for a general 2000-calorie diet, they allow consumers to compare the nutrient and energy contents of packaged foods.
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20. Interpreting food labels
- Look for:
- 1. Calories per serving
- 2. Number of servings per container
- 3. Grams of carbohydrates per serving
- 4. Grams of protein per serving
- 5. Grams of fat per serving
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21. Food label calculations
- 1. Grams of carbohydrates per serving X 4 cal per gram
- 2. Grams of protein per serving X 4 cal per gram
- 3. Grams of fat per serving X 9 cal per gram
- 4. Add all together = total calories per serving
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22. Daily calorie intake percentages
- 1. 45-65% from carbohydrates
- 2. 20-35% from fat
- 3. 10-35% from protein
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23. Difference between DRIs and DVs
DRIs are nutrient intake standards set for people living in the US and Canada. DVs are US standards used on food labels.
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24. Food Groups
- 1. Fruits
- 2. Vegetables
- 3. Grains
- 4. Meat, poultry, fish, dried peas and beans, eggs, and nuts
- 5. Milk, yogurt, and cheese
- 6. Oils
- 7. Solid fats and added sugars
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25. Choose more:
- 1. Vegetables
- 2. Fruits
- 3. Whole grains
- 4. Skim milk
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26. Choose less:
- 1. Refined grains
- 2. Total fats (sat, trans, chol)
- 3. Added sugars
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27. Fruit serving:
1/2 c fruit is equivalent to 1/2 c fresh, frozen, or canned fruit; 1 meduim fruit; 1/4 c dried fruit; 1/2 c fruit juice
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28. Vegetable serving:
1/2 c vegetables is equivalent to 1/2 c cut-up raw or cooked vegetables; 1/2 c cooked legumes; 1/2 c vegetable juice; 1 c raw leafy greens
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29. Grain serving:l
1 oz grains is equivalent to 1 slice bread; 1/2 c cooked rice, pasta, or cereal; 1 oz dry pasta or rice; 1 c ready-to-eat cereal
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30. Meat serving:
1 oz meat is equivalent to 1 oz cooked lean meat, poultry, or fish; 1 egg; 1/4 c cooked legumes or tofu; 1 tbs peanut butter; 1/2 oz nuts or seeds
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31. Milk serving:
1 c milk is equivalent to 1 c fat-free milk or yogurt: 1 1/2 oz fat-free natural cheese; 2 oz fat-free processed cheese
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32. Oil serving:
1 tsp oil is equivalent to 1 tbs low-fat mayonnaise; 2 tbs light salad dressing; 1 tsp vegetable oil; 1 tsp soft margarine
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33. 2000-calorie diet breakdown (food groups)
- Servings:
- 6 grains
- 5 vegetables
- 4 fruits
- 3 dairy
- 5 1/2 meat
- 1733 calories=energy intake required to meet nutrient needs
- 267 calories=discretionary calorie allowance
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34. Fruit nutrients:
- Vitamin A
- Vitamin C
- Potassium
- Fiber
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35. Vegetable nutrients:
- Folate
- Vitamin A
- Vitamin C
- Magnesium
- Potassium
- Fiber
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36. Grains nutrients:
- Folate
- Niacin
- Riboflavin
- Thiamin
- Iron
- Magnesium
- Fiber
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37. Meat nutrients:
- Protein
- Niacin
- Thiamin
- Vitamin B6
- Vitamin B12
- Iron
- Magnesium
- Potassium
- Zinc
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38. Legumes/nuts nutrients:
- Protein
- Folate
- Thiamin
- Vitamin E
- Iron
- Magnesium
- Potassium
- Zinc
- Fiber
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39. Milk nutrients:
- Protein
- Riboflavin
- Vitamin B12
- Calcium
- Magnesium
- Potassium
- Vitamin A (fortified)
- Vitamin D (fortified)
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40. Oil nutrients:
- Vitamin E
- Essential fatty acids
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41. Dietary planning guide
The USDA food guide pyramid can be used with flexibility by people with different eating styles because it includes so many different exchangeable options.
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42. Enzyme
Protein that speeds up a specific chemical reaction
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43. Hormones
Chemicals secreted by glands into blood in response to conditions in the body that require regulation
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44. Insulin
Hormone from the pancreas that helps glucose enter cells from the blood
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45. Glucagon
Hormone from the pancreas that stimulates the liver to release glucose into the bloodstream
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46. Epinephrine
The major hormone that elicits the stress response
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47. Norepinephrine
Compound that helps elicit the stress response
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48. Metabolism
Sum of all physical and chemical changes taking place in living cells; includes all reactions by which the body obtains and spends the energy from food
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49. Organs that aid digestion:
- Salivary glands
- Liver
- Gallbladder
- Bile duct
- Pancreatic duct
- Pancreas
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50. Organs that contain the food:
- Mouth
- Esophagus
- Stomach
- Small intestine
- Large intestine
- Rectum
- Anus
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51. Digest
To break molecules into smaller molecules
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52. Absorb
To take in nutrients
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