Hses 260 3
Cards
Dietary Reference Intakes (DRIs):
recommended intake levels of essential nutrients associated with reducing risk of chronic disease
Recommended Dietary Allowance (RDA):
represents the average daily amount of any one nutrient to protect against nutritional deficiency.
Daily Values:
standards used on food labels to indicate how a particular food contributes to the recommended daily intake of major nutrients in a 2,000-calorie diet
Essential nutrients:
Build, maintain, and repair tissues. Provide fuel. Regulate body functions. Support communication between cells.
Nutrients:Macro-nutrients
needed in large amounts: Water, Carbohydrates, Proteins, Fats
Nutrients:Micro-nutrients
needed in small amounts. Vitamins, Minerals
Water Function:
Function: Digest, absorb, transport nutrients. Helps regulate body temperature. Carries waste out of the body. Lubricates our body parts
Carbohydrates Function:
Function: The body’s main source of energy/FUEL. Fuel most of the body’s cells during daily activities. Used by muscle cells during high-intensity exercise. Only source of energy for brain cells, red-blood cells and some other types of cells.
Carbohydrates Types:
Types: Simple Carbohydrates (sugars). Complex Carbohydrates (starches and dietary fibers)
Dietary Fiber:
Complex carbohydrate found in plants that cannot be broken down by the digestive tract. Fiber allows for passage of food quickly through the intestines helping to prevent hemorrhoids and constipation.
Proteins: Formed from 20 different Amino Acids
Function: Build and maintain muscles, bones, and other body tissues Form enzymes that facilitate chemical reactions
Fats Function:
Function: Principal form of stored energy in the body. Provide essential fatty acids
Fats: Saturated fat
found in animal products and other fats that remain solid at room temperature
Fats: Monounsaturated fat
found primarily in plant sources and are liquid at room temperature and semisolid or solid when refrigerated
Fats: Polyunsaturated fat
commonly referred to as oils and are liquid at room temperature and when refrigerated
Cholesterol:
A waxy substance that is needed for several important body functions. The body produces it from the liver and obtains it from animal food sources (meat, cheese, eggs, milk). Too much cholesterol can clog arteries and lead to cardiovascular disease
Trans Fatty Acids
Liquid vegetable oils that have been chemically changed through the process of hydrogenation to extend the shelf life of processed foods.
Omega 3:
good for arteries, blood pressure, arthritis, cholesterol. Sources: Salmon, trout, canola oil, dark green leafy vegatables.
Minerals
Naturally occurring substances needed by the body in small amounts. Build strong bones and teeth; help carry out metabolic processes and body functions. The body needs 20 essential minerals.
Vitamins:
Naturally occurring organic substances needed by the body in small amounts. Serve as catalysts for releasing energy from carbohydrates, proteins, and fats while maintaining other body components
Phytochemicals:
Substances naturally produced by plants. May keep cells healthy, slow tissue degeneration, prevent carcinogens, reduce cholesterol, protect heart, maintain hormone levels, keep bones strong.
Phytochemicals: Three important types of phytochemicals
Antioxidants (neutralizes free radicals). Phytoestrogens (lowers cholesterol and reduces risk of heart disease). Phytonutrients (can fight against cancer and heart disease)
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