ATI Nutrition test 2023/34 update with 1005 complete solutions already graded A

Recommended Dietary Allowance (RDA) the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people; a goal for dietary intake by individuals Estimate Average Requirement (EAR) the amount of a nutrient required to meet basic requirements for half of the people in a particular population Adequate Intake (AI) Insufficient scientific data to determine EAR and RDA Next best estimate of amount of nutrient needed to maintain good health Tolerable Upper Intake Level (UL) the maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects Acceptable Macronutrient Distribution Range (AMDR) the range of macronutrient intakes that provides adequate levels of essential nutrients and is associated with a reduced risk for chronic disease 130 g minimum amount of carbs needed to fuel brain Monosaccharides glucose, fructose, galactose Disaccharide sucrose, lactose, maltose Polysaccharides starch, fiber, and glycogen 25g for women, 38g for men recommended daily fiber intake complete proteins proteins that contain all nine of the essential amino acids, animal products and soy incomplete proteins proteins that lack one or more of the essential amino acids, plant products 0.8 g/kg RDA for protein saturated fats A fat that is solid at room temperature and found in animal fats, lards, and dairy products. unsaturated fats A fat that is liquid at room temperature and found in vegetable oils, nuts, and seeds. monounsaturated fats olives, canola oil, avocados, peanuts polyunsaturated fatty acid corn, wheat germ, soybean, safflower, sunflower, and fish Vitamin C tomatoes, peppers, green leafy vegetables, strawberries Vitamin C deficiency Scurvy Thiamin (B1) Meats, grains and legumes Thiamin deficiency Beriberi Riboflavin (B2) Milk, meats and Green leafy vegetables Riboflavin deficiency cheilosis Niacin (B3) meats, legumes, milk, whole grain, enriched bread and cereal Vitamin B6 (pyridoxine) meats, grains, legumes Vitamin B6 deficiency macrocytic anemia Pantothenic Acid meats, whole grain cereals, dried peas and beans Pantothenic Acid Deficiency rare Biotin eggs, milk, dark green vegetables Biotin deficiency skin rash, hair loss, neurological disturbances Folate liver, dark green veggies, orange juice, legumes Folate deficiency megaloblastic anemia, neural tube defects Cobalamin (B12) meat, shellfish, eggs, dairy B12 deficiency pernicious anemia Vitamin A fatty fish, egg yolk, butter, cream, orange produce Vitamin A deficiency night blindness Vitamin D fish, fortified milk, egg yolk, sunlight Vitamin D deficiencies rickets, osteomalacia Vitamin E vegetable oils, grains, nuts, green leafy veggies Vitamin E deficiency anemia, edema Vitamin K green leafy vegetables, eggs Vitamin K deficiencies increased bleeding time Sodium salt, processed and canned food deficiency: muscle cramping, anorexia excess: hypertension, fluid retention Potassium oranges, dried fruit, tomatoes, avocados, dried peas, meats, broccoli, bananas, dairy products, whole grains, potatoes deficiency: dysrhythmias, muscle cramps excess: dysthymia, muscle weakness, numbness Chloride salt, processed foods deficiency: rare excess: vomiting Calcium dairy, broccoli, kale, fortified grains deficiency: tetany, Chvostek's and Trousseau signs excess: constipation, renal stones, decreased reflexes Magnesium green leafy veggies, nuts, whole grains, tuna, halibut, chocolate deficiency: weakness, dysrhythmias, convulsions excess: diarrhea, muscle weakness, hypotension Phosphorus dairy, peas, meat, peanut butter, cola deficiency: unknown excess: decreased calcium Sulfur proteins deficiency: only in severe protein malnourishment excess: none Iodine found in salt and seafood needed for thyroid function Iron found in meat, fish, grains, legumes needed for Hgb oxygenation give with Vitamin C, do not give with Calcium Zinc ground beef is good source Things that increase BMR muscles, extreme temps, prolonged stress, rapid growth, pregnancy, fever, tremors, hyperthyroidism, cancer, heart failure, burns, wound healing, HIV, epi, Levothy, ephedrine sulfate Things that decrease BMR overweight, starvation, loss of lean body mass, hypothyroidism, opioids, muscle relaxers, barbiturates starvation 2%/week, 5%/month, 20% per year Prealbumin 15-36 mg/dL albumin 3.5-5 Nitrogen balance 24 hr protein intake/ 6.25 Nitrogen excretion in urine + 4 intake-output= balance 2300 mg The amount of sodium recommended per day. things that add fat fatty meats, nuts, creams, gravies, sauces, salad dressing 2.5 hours (150 min) exercise per week adults should get vitamin b12, vitamin D, calcium, omega-3 fatty acids supplements vegans might need calcium, sodium, Vitamins needed for nervous system Ca, Mg, P needed for bone health 40 degrees Refrigerator temperature Bacon 7 days Steak, roast 3-5 days chicken, turkey, fish 1-2 days eggs 4-5 weeks if fresh, 1 week if hard boiled 2 hours Perishables, prepared foods, and leftovers should be refrigerated within this time period. roast and steak These meats should be cooked to at least 145 degrees F. chicken 165 degrees ground beef 160 eggs 160