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Nutrients are divided into 6 classes:
- CHO
- Fat
- Protein
- Vitamin
- Minerals
- Water
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Glycogen is stored in the ___.
Liver and skeletal muscle
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45-65% of a person's daily calories should come from
CHO
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RDA for CHO is ___ g˙day
130
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FIBER AI for men and women is ?
- Men 38 g˙day
- Women 25 g˙day
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Food with high Glycemic index causes a raid spike in blood glucose.
just to know
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The metabolicm of 1 g of CHO yields ___ of energy.
4 kcal
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Functions of Fat
- temperature regulation
- protection of vital organs
- distribution of some vitamins
- energy production
- formation of cell membranes
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The primary storage form of fats?
Triglycerides- they are large molecules made up of 3 fatty acid chains connected to a glycerol backbone.
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When metabolized 1 g of fat yields __ of energy.
9 kcal
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Another type of fat, these fats have phosphate group attached to them.
Are large molecules that allow fat to travel through bloodstream.
Is a sterol or a fatty substance in which carbon, hydrogen, and oxygen atoms are arranged in rings.
Phospholipids
Lipoporteins
Cholesterol
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AMDR for Fats is ___%
- 20-35%
- \\
- And one should limit saturated fats to no more than 10% of total calories
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All forms of protein are a combination of __.
Amino Acids
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Functions of proteins
- carry oxygen (hemoglobin)
- fight disease (antibodies)
- Catalyze reactions (enzymes)
- Allow muscle contrations (actin, myosin, troponin)
- Clot blood (prothrombin)
- Act as connective tissue (collagen)
- Act as a messenger (protein hormones like growth hormone)
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How many of the AA are essential AA.
8
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AMDR for protien is __%
10-35%
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Adult RDA for protein is __g of protein for each kilogram of body weight.
.8 g
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The breakdown of 1 g of protein yields approximately __of energy.
4 kcal
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Organic substances essential to normal functioning of the human body.
Vitamins
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What are the FAT soluble vitamins?
A, D, E, K
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What are the water soluble vitamins?
B, C
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Help ward off disease
Antioxidant vitamins
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Example of antioxidant vitamins often praised for their antioxidant qualities?
Beta-carotene, Vitamin C, Vitamin E
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Inorganic elements tat serve a variety of functions in the human body?
Minerals
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What are the 3 things Americans consume in inappropiate amount?
Calcium, Iron, and Sodium
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Do we adequately or inadequately consume calcium?
inadequately
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What does adequate Ca2+ promote?
bonehealth and can prevent osteoporosis
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What are some foods that contain Calcium?
Dairy products, dark green veggies, and some nuts are good source of Ca2+
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Do Americans over or under consume Iron?
Underconsume
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Underconsuming Iron leads to?
Iron-deficiency Anemia
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How much iron should MEN and POSTmenopausal WOMEN get per day?
8 mg
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How much iron should PREmenopausal WOMEN get per day?
18 mg
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What is a good source of iron? (foods?)
- Red meat
- Eggs
- Vegetarian sources like spinach
- Navy and Lima Beans
- Prune juice
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Do Ameircans over or under consume Sodium?
Overconsume
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What kinds of foods is sodium found in?
Processed foods
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Sodium intake should be limited to no more than _.
2300 mg a day
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How much water should a person ingest per day?
1-1.5 mL of water for each kilocaorie expended
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What is the AI of water for MEN and WOMEN?
- MEN- 3.7 L˙day
- WOMEN- 2.7 L˙day
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Food labels should contain?
- total Calories
- Fat (include saturated fat)
- Cholesterol
- Sodium
- CHO (including dietary fiber) protein
- and various Vitamins and Minerals
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2001 NCEP guidelines for Ideal Values
Total CHOLESTEROL
LDL-C
HDL-C
- Total cholesterol < 200 mg˙dl-1
- LDL-C <100 mg˙dl-1
- HDL-C > 60 mg˙dl-1
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