HUN 1201 The Science of Nutrition EXAM 1 STUDY GUIDE Professor Nasabian AMDR Acceptable Macronutrient Distribution Ranges Carbohydrate 45 65 Protein 10 35 Fat 20 35 EAR Estimated Average Requirement Supports specific function in the body for 50 of healthy population RDA Uses EAR as base population Daily amounts of nutrients to meet known nutrient needs for 98 of healthy UL Tolerable Upper Intake Level Maximum amount of nutrient that appears safe for most healthy people MAJOR MINERALS needed in amounts greater than 100 mg day amount in body is greater than 5g 5 000 mg MINOR MINERALS needed in amounts less than 100 mg day amount in body is less than 5g 5 000mg Sodium Calcium Phosphorus Potassium Chloride Magnesium Sulfur Iron Zinc Copper Manganese Chromium Molybdenum Selenium Iodine Fluoride FAT SOLUBLE VITAMINS A D E K Soluble in fat Stored in human body Toxicity can occur from consuming excess amounts which accumulate in the body WATER SOLUBLE VITAMINS C B VITAMINS thiamin riboflavin niacin B6 B12 pantothenic acid biotin folate Soluble in water Not stored to any extent in human body Excess excreted in urine Toxicity generally only occurs as a result of vitamin supplementation 6 Classes of Nutrients Macronutrients provide energy Carbohydrates CH0 carbon hydrogen oxygen 4 kcal g organic Lipids Fats carbon hydrogen oxygen 9 kcal g organic insoluble in H20 Proteins carbon hydrogen oxygen nitrogen 4 kcal g organic Micronutrients do not provide energy facilitate release of energy Vitamins do not provide contain energy can be destroyed fat and water Minerals required for body processes can t be destroyed by light heat etc consists of major and minor minerals inorganic Water supports all body processes fluid balance hydrogen and oxygen soluble organic inorganic ALCOHOL IS NOT A NUTRIENT Does not support regulation of body functions or the building repairing of tissues Considered both drug and toxin 7 kcal g Energy Yielding Nutrients Energy Nutrients break down to yield energy The capacity to do work Energy is measured in calories Food energy is measured in kilocalories kcals Internationally food energy is measured in joules 1 kcal 4 2 kilojoules KJ Carbohydrate 4kcal g Fat 9kcal g Protein 4kcal g Alcohol 7kcal g Dietary Reference Intakes DRIs DRI for most nutrients EAR Estimated Average Requirement RDA Recommended Dietary Analysis AI Adequate Intake UL Tolerable Upper Intake Level DRI for energy macronutrients EER Estimated Energy Requirement AMDR Acceptable Macronutrient Distribution Range Food Label Requirements Statement of Identity Net contents of package Nutrient information Ingredient list Info of food manufacturer packer and distributor Nutrition Facts Panel 1 Serving size per container 2 Calories per serving fat calories 3 Nutrition list daily values 4 Footnote for daily values Daily Values DV Estimate of individual foods contribution to total diet DV greater than or equal to 20 excellent 10 19 good less than or equal to 5 low FDA NUTRIENT RELATED TERMS DEFINITIONS Energy Calorie free 5 kcal serving Reduced calorie at least 25 fewer kcal than regular food Low calorie 40 kcal or less serving Fat Cholesterol Fat free 0 5 g fat serving Low fat 3 g or less serving Reduced fat at least 25 less fat serving than reference food Saturated fat free 0 5 g saturated fat AND 0 5 g trans fat Low saturated fat 1g or less saturated fat AND 0 5 g trans fat 15 or less total kcal from saturated Reduced saturated at least 25 less saturated AND reduced by more than 1 g saturated than reference food Cholesterol free 2mg cholesterol serving 2g or less saturated fat Reduced cholesterol at least 25 less cholesterol than reference 2g or less saturated fat per serving Fiber Sugar High fiber 5g or more fiber serving Good source fiber 2 5 4 9g fiber serving More Added fiber at least 2 5 g more fiber than reference food Reduced low sugar at least 25 less sugar than reference food No added sugars no sugar sugar containing ingredient added Sugar free 0 5g sugar serving Low sugar not defined no basis for recommended intake Sodium Sodium free 5mg serving Very low sodium 35mg or less per serving Reduced sodium at least 25 less than reference food Low sodium 140 mg or less serving MyPlate serving sizes Grains 1 oz equivalent 1 slice bread 1 cup ready to eat cereal cup cooked rice pasta cereal Vegetables 1 cup equivalent 2 cups raw leafy vegetables spinach 1 cup chopped raw cooked broccoli Meats 1 oz equivalent 3 oz meat 3 oz equivalent 1 egg 1 tbs peanut butter cup cooked dry beans are 1 oz equivalents in the meat and beans group Groups of MyPlate Dairy 3 cups 1 cup milk 1 cup yogurt 1 5 oz cheese 1 cup icecream Meat Beans 5 5oz 1 oz pork 1 oz chicken cup beans oz almonds Vegetables 2 5 cups 1 cup tomato juice 2 cups spinach 1 cup cooked broccoli 1 cup mashed potatoes Fruit 2 cups 1 cup Orange Juice 1 cup strawberries 1 cup pears grapefruit Grains 6 oz 1 slice bread cup rice hamburger bun 2 pancakes MyPlate the visual representation of USDA food patterns based on 2010 dietary guideline replaced MyPyramid intended to help Americans make better food choices serving size different from food labels NO national standardized definition for a serving size of any food MyPyramid variations developed for diverse populations Ounce Equivalent serving size that is 1 oz for grains protein sections of MyPlate Empty Calories calories from solid fats and or added sugars that produce few no nutrients
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