ATI Nutrition Exam review
nutrients that the body can't manufacture - essential nutrients
which nutrients are energy yielding - carbs, fats, proteins
dietary reference intake is comprised of? - estimated average requirement, adequate intake, tolerable
upper intake levels, recommended daily allowance
average minimum amount of carbs the body needs to fuel the brain a day - 130g
median carb intake for men - 200-330g/day
median carb intake for women - 180-230g/day
acceptable macro nutrient range for carbs - 45%-65% of calories
monosaccharides - simple, glucose, fructose, galactose
disaccharides - simple, sucrose, lactose, maltose
polysaccharides - complex, starches, fiber, glycogen
glycogen - stored energy in the liver and muscles
how many calories in one gram of carbs? - 4
examples of fiber - pectin, gum, cellulose, mucilage
,function of monosacc - basic energy
function of disacc - energy, aids in absorption of calcium and ph
function of polysacc - energy storage, digestive aid (fiber)
three types of protein? - complete, incomplete, complementary
what factors influence the body's need for protein? - tissue growth, illness, quality of protein consumed
(complete vs incomplete)
daily requirement of protein for adults (%) - 10% of intake
daily requirement of protein for women (g/day) - 46
daily requirement of protein for men (g/day) - 56
disorders caused by lack of protein (2) - kwashiorkor and marasmus
how many calories/g does protein provide - 4
what percent of calories should come from fat - 20-35%
what percentage of saturated fat is recommended? - 10% from the recommended 20-35%
at least what percentage of fat in the diet is necessary to prevent wasting - 10%
how many calories/g does fat provide - 9
, water soluble vitamins - C , B
fat soluble vitamins - ADEK
Vitamin C is also called - ascorbic acid
functions of vit c - iron absorption, tissue building, folic acid conversion,
sources of vit c - citrus, tomatos, peppers, green leafy vegetables, strawberries
what increases need for vit c - stress and illness
deficiency of vit c causes - anemia, scurvy, painful bones/joints, swollen gums, loose teeth
functions of b vitamins - energy, metabolism, neurological functions
sources of vit b - green leafy vegetables, enriched grains
B1 is also called - thiamine
b1 is necessary for - digestion, peristalsis, energy
deficiency in b1 causes - beriberi (alcoholism), caridiac and gastro problems
sources of b1 - almost all plant and animal tissues,
vit B2 is also called - riboflavin
nutrients that the body can't manufacture - essential nutrients
which nutrients are energy yielding - carbs, fats, proteins
dietary reference intake is comprised of? - estimated average requirement, adequate intake, tolerable
upper intake levels, recommended daily allowance
average minimum amount of carbs the body needs to fuel the brain a day - 130g
median carb intake for men - 200-330g/day
median carb intake for women - 180-230g/day
acceptable macro nutrient range for carbs - 45%-65% of calories
monosaccharides - simple, glucose, fructose, galactose
disaccharides - simple, sucrose, lactose, maltose
polysaccharides - complex, starches, fiber, glycogen
glycogen - stored energy in the liver and muscles
how many calories in one gram of carbs? - 4
examples of fiber - pectin, gum, cellulose, mucilage
,function of monosacc - basic energy
function of disacc - energy, aids in absorption of calcium and ph
function of polysacc - energy storage, digestive aid (fiber)
three types of protein? - complete, incomplete, complementary
what factors influence the body's need for protein? - tissue growth, illness, quality of protein consumed
(complete vs incomplete)
daily requirement of protein for adults (%) - 10% of intake
daily requirement of protein for women (g/day) - 46
daily requirement of protein for men (g/day) - 56
disorders caused by lack of protein (2) - kwashiorkor and marasmus
how many calories/g does protein provide - 4
what percent of calories should come from fat - 20-35%
what percentage of saturated fat is recommended? - 10% from the recommended 20-35%
at least what percentage of fat in the diet is necessary to prevent wasting - 10%
how many calories/g does fat provide - 9
, water soluble vitamins - C , B
fat soluble vitamins - ADEK
Vitamin C is also called - ascorbic acid
functions of vit c - iron absorption, tissue building, folic acid conversion,
sources of vit c - citrus, tomatos, peppers, green leafy vegetables, strawberries
what increases need for vit c - stress and illness
deficiency of vit c causes - anemia, scurvy, painful bones/joints, swollen gums, loose teeth
functions of b vitamins - energy, metabolism, neurological functions
sources of vit b - green leafy vegetables, enriched grains
B1 is also called - thiamine
b1 is necessary for - digestion, peristalsis, energy
deficiency in b1 causes - beriberi (alcoholism), caridiac and gastro problems
sources of b1 - almost all plant and animal tissues,
vit B2 is also called - riboflavin
