nutritionFlash1.txt

• Carbohydrates
• Fats
• Protein
• Water
• Vitamins
• Minerals

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.

Measure of food energy; food and nutrient quantities often measured in grams.

Components of food that ar indispensible to the body's functioning.

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

• Nutrients the body can use for energy
• Fat=9 cal/gram
• Carbohydrates=4 cal/gram
• Protein=4 cal/gram

relatively rich in nutrients for the number of calories contained

• Water
• A form of carbohydrate
• Some lipids
• Some parts of protein
• All vitamins
• All minerals

Foods to which nutrients have been added

• 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

Any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients. (undernutrition/overnutrition)

Long-duration degenerative diseases characterized by deterioration of the body organs. (heart disease, cancer, diabetes, etc.)

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.

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)

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.

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.

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.

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.

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.

• 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

• 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

• 1. 45-65% from carbohydrates
• 2. 20-35% from fat
• 3. 10-35% from protein

DRIs are nutrient intake standards set for people living in the US and Canada. DVs are US standards used on food labels.

• 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

• 1. Vegetables
• 2. Fruits
• 3. Whole grains
• 4. Skim milk

• 1. Refined grains
• 2. Total fats (sat, trans, chol)
• 3. Added sugars

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

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

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

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

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

1 tsp oil is equivalent to 1 tbs low-fat mayonnaise; 2 tbs light salad dressing; 1 tsp vegetable oil; 1 tsp soft margarine

• 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

• Vitamin A
• Vitamin C
• Potassium
• Fiber

• Folate
• Vitamin A
• Vitamin C
• Magnesium
• Potassium
• Fiber

• Folate
• Niacin
• Riboflavin
• Thiamin
• Iron
• Magnesium
• Fiber

• Protein
• Niacin
• Thiamin
• Vitamin B6
• Vitamin B12
• Iron
• Magnesium
• Potassium
• Zinc

• Protein
• Folate
• Thiamin
• Vitamin E
• Iron
• Magnesium
• Potassium
• Zinc
• Fiber

• Protein
• Riboflavin
• Vitamin B12
• Calcium
• Magnesium
• Potassium
• Vitamin A (fortified)
• Vitamin D (fortified)

• Vitamin E
• Essential fatty acids

The USDA food guide pyramid can be used with flexibility by people with different eating styles because it includes so many different exchangeable options.

Protein that speeds up a specific chemical reaction

Chemicals secreted by glands into blood in response to conditions in the body that require regulation

Hormone from the pancreas that helps glucose enter cells from the blood

Hormone from the pancreas that stimulates the liver to release glucose into the bloodstream

The major hormone that elicits the stress response

Compound that helps elicit the stress response

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

• Salivary glands
• Liver
• Gallbladder
• Bile duct
• Pancreatic duct
• Pancreas

• Mouth
• Esophagus
• Stomach
• Small intestine
• Large intestine
• Rectum
• Anus

To break molecules into smaller molecules

To take in nutrients