Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
nutrition cards
| Question | Answer |
|---|---|
| Adequacy | Providing enough essential nutrients, fiber, and energy/calories |
| Balance | Not overemphasizing one nutrient over another |
| Calorie Control | Enough calories to support a healthy weight |
| Nutrient Density | Enough nutrients without too many calories |
| Moderation | Avoiding excess bad stuff |
| Variety | A wide selection of different foods |
| EAR | Estimated Average Requirement |
| Estimated Average Requirement | The amount of a nutrient estimated to meet the requirement for the nutrient in half of the people of a specific age and gender |
| RDA | Recommended Dietary Allowance |
| Recommended Dietary Allowance | The average daily amount of a nutrient sufficient to meet the nutrient needs of nearly all (97-98%) healthy individuals of a specific age and gender |
| AI | Adequate Intake |
| Adequate Intake | The average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA |
| UL | Tolerable Upper Intake Level |
| Tolerable Upper Intake Level | The maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people |
| CDRR | Chronic Disease Risk Reduction Intakes |
| Chronic Disease Risk Reduction Intakes | Nutrient intakes associated with a low risk of chronic disease |
| EER | Estimated Energy Requirement |
| Estimated Energy Requirement | The average calorie intake predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health |
| AMDR | Acceptable Macronutrient Distribution Range |
| Acceptable Macronutrient Distribution Range | A range of intakes for a particular energy source (carbohydrates, fat, protein) associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients |
| DGA | Disease prevention through diet |
| Added sugar guideline | Less than 10% of daily calories as added sugar |
| Saturated fat guideline | Less than 10% of daily calories as saturated fat |
| Sodium guideline | Less than 2300 mg sodium a day |
| Drinks guideline | 1-2 drinks or less a day |
| Phytochemicals | Non-nutrient color compounds found in plants that can do good without containing nutrients |
| Antioxidant nutrients | Vitamins and minerals that protect other compounds from damaging reactions that involve oxygen by themselves reacting with oxygen |
| Antioxidant nutrients listed | Vitamin C, vitamin E, beta carotene, and selenium |
| Snacks | Usually very energy dense and less than 25% of daily calories |
| Activity levels | <30 min (sedentary), 30-60 (moderate), and 60+ (active) |
| Female 19-30, sedentary | 1800-2000 calories |
| Female 19-30, moderate | 2000-2200 calories |
| Female 19-30, active | 2400 calories |
| Female 31-50, sedentary | 1800 calories |
| Female 31-50, moderate | 2060 calories |
| Female 31-50, active | 2200 calories |
| Female 51+, sedentary | 1600 calories |
| Female 51+, moderate | 1800 calories |
| Female 51+, active | 2000-2200 calories |
| Male 19-30, sedentary | 2400-2600 calories |
| Male 19-30, moderate | 2600-2800 calories |
| Male 19-30, active | 3000 calories |
| Male 31-50, sedentary | 2200-2400 calories |
| Male 31-50, moderate | 2400-2600 calories |
| Male 31-50, active | 2800-3000 calories |
| Male 51+, sedentary | 2000-2200 calories |
| Male 51+, moderate | 2200-2400 calories |
| Male 51+, active | 2400-2800 calories |
| Red/orange vegetables are | Rich in fiber, vitamin A, vitamin K, and potassium |
| Carotenoids | Give red/orange vegetables their color, including beta carotene and lycopene |
| Oils | Provide essential fats and vitamin E |
| Food label requirements | Name of the food, name of manufacturer and how to contact them, net contents, ingredients, and Nutrition Facts panel |
| Nutrition Facts nutrients listed | Vitamin D, calcium, iron, sodium, and potassium |
| Potassium | The mineral American diets lack compared with the other minerals |
| Daily Value—fat | 78 g |
| Daily Value—saturated fat | |
| Daily Value—cholesterol | 300 mg |
| Daily Value—carbohydrates | 275 g |
| Daily Value—fiber | 28 g |
| Daily Value—added sugar | 50 g |
| Daily Value—protein | 50 g |
| Daily Value—sodium | 2300 mg |
| Daily Value—potassium | 4700 mg |
| Daily Value—vitamin D | 20 mcg |
| Daily Value—calcium | 1300 mg |
| Daily Value—iron | 18 mg |
| Fat calorie percentage | 35% of calories |
| Saturated fat calorie percentage | 10% of calories |
| Carbohydrate calorie percentage | 55% of calories |
| Fiber per 1,000 calories | 14 g |
| Added sugar calorie percentage | 10% of calories |
| Protein calorie percentage | 10% of calories |
| Fresh | raw / Unprocessed/no preservatives |
| Good source | 10-19% DV |
| High | 20%+ DV |
| Healthy | Low in fat, saturated fat, trans fat, sodium, and cholesterol, plus ≥10% DV for fiber, iron, vitamin D, protein, calcium, or potassium |
| Low | fewer/reduced / 25% less calories or nutrient than the comparison food |
| Lite | ⅓ less calories OR 50% less fat or sodium than the comparison food |
| More | 10%+ DV of a nutrient than the comparison food |
| Organic | 95% |
| USDA-regulated stuff | |
| Calorie-free | <5 calories per serving |
| Low calorie | <40 calories per serving |
| Reduced calorie | 25% fewer calories than the regular product |
| SF | <0.5 g per serving |
| High fiber | ≥5 g per serving |
| Good source of fiber | 2.5-4.9 g per serving |
| Gluten-free (GF) | <20 ppm gluten |
| Fat free | <0.5 g fat per serving |
| Low fat | <3 g fat per serving |
| Saturated fat free | ≤0.5 g saturated fat and <0.5 g trans fat per serving |
| Low saturated fat | ≤1 g saturated fat and ≤0.5 g trans fat per serving |
| Less saturated fat | 25% less saturated fat and trans fat per serving |
| Cholesterol free | <2 mg cholesterol and <2 g saturated fat + trans fat per serving |
| Low in cholesterol | <20 mg cholesterol and <2 g saturated fat + trans fat per serving |
| Reduced cholesterol | 25% less cholesterol than the comparison food and <2 g saturated fat + trans fat per serving |
| Lean | <10 g fat, 4.5 g saturated fat + trans fat, and <95 mg cholesterol |
| Extra lean | <5 g fat, <2.5 g saturated fat + trans fat, and <95 mg cholesterol |
| Fat-free percentage | Fat per 100 g percentage |
| Sodium free | <5 mg sodium per serving |
| Reduced sodium | ≥25% lower in sodium than the regular product |
| Low in sodium | <140 mg sodium per serving |
| Very low in sodium | <35 mg sodium per serving |
| 6 Classes of Nutrients | Carbohydrates, fats, proteins, vitamins, minerals, and water |
| Energy-Yielding Nutrients | Carbohydrates, fats, and proteins |
| Carbohydrates | 10% |
| Fats | 30% |
| Proteins | 15% |
| Vitamins | 5% |
| Minerals | ~1% |
| Water | 60% |
| Essential Nutrients | Can only be gotten from food |
| Number of Essential Nutrients | There are ~40 |
| Carbohydrates | 4 cal |
| Function of Carbohydrates | Provide the body with energy (glucose) |
| Proteins | 4 cal |
| Protein Function | Tissue |
| Protein Function | Enzymes |
| Protein Function | Antibodies |
| Protein Function | Hormones |
| Protein Function | Tendons |
| Protein Function | Ligaments |
| Protein Function | Oxygen carriers |
| Fats | 9 cal |
| Fat Function | Energy storage |
| Fat Function | Provide satiety by emptying the stomach more slowly |
| Fat Function | Carry fat-soluble vitamins and essential fatty acids |
| Satiety | Hunger suppression |
| Satisfaction | Disappearance of hunger after the stomach fills |
| Alcohol | 7 cal |
| Hunger | Physiological; can’t control |
| Appetite | Psychological; influenceable |
| Water-Soluble Vitamins | B vitamins and vitamin C |
| B Vitamin | Thiamin |
| B Vitamin | Vitamin B6 |
| B Vitamin | Riboflavin |
| B Vitamin | Vitamin B12 |
| B Vitamin | Niacin |
| B Vitamin | Folate |
| B Vitamin | Biotin |
| B Vitamin | Pantothenic acid |
| Water-Soluble Vitamin | Vitamin C |
| Fat-Soluble Vitamins | Vitamins A, D, E, and K |
| Fat-Soluble Vitamin | Vitamin A |
| Fat-Soluble Vitamin | Vitamin D |
| Fat-Soluble Vitamin | Vitamin E |
| Fat-Soluble Vitamin | Vitamin K |
| Major Mineral | Calcium |
| Major Mineral | Chloride |
| Major Mineral | Magnesium |
| Major Mineral | Phosphorus |
| Major Mineral | Potassium |
| Major Mineral | Sodium |
| Major Mineral | Sulfur |
| Trace Mineral | Chromium |
| Trace Mineral | Copper |
| Trace Mineral | Molybdenum |
| Trace Mineral | Selenium |
| Trace Mineral | Manganese |
| Trace Mineral | Iron |
| Trace Mineral | Fluoride |
| Trace Mineral | Zinc |
| Trace Mineral | Iodine |
| Salivary amylase function | Breaks down starch into smaller chains of glucose molecules |
| Source of salivary amylase | Produced in the salivary glands and the pancreas |
| Sucrase function | Splits the disaccharide sucrose into glucose and fructose |
| Source of sucrase | Produced in the small intestine |
| Lactase function | Splits the disaccharide lactose into glucose and galactose |
| Source of lactase | Produced in the small intestine |
| Maltase function | Splits the disaccharide maltose into two molecules of glucose |
| Source of maltase | Produced in the small intestine |
| Lipase function | Breaks down fats into fragments of fatty acids and glycerol |
| Source of lipase | Produced in salivary glands and the pancreas; action enhanced by bile |
| Pepsin function | Separates protein into shorter chains of amino acids |
| Source of pepsin | Produced by the stomach |
| Trypsin function | Splits short chains of amino acids into molecules containing one, two, or three amino acids |
| Source of trypsin | Produced by the pancreas |
| Saliva function | Salivary fluid eases swallowing |
| Salivary amylase action | Enzyme that breaks down starch |
| Esophagus mucus function | Protects lining of esophagus; coats bolus and eases swallowing |
| Gastric juice function | Mixes with bolus |
| Hydrochloric acid function | Uncoils protein |
| Intrinsic factor role | Essential for absorption of vitamin (vitamin name not provided in document) |
| Stomach mucus function | Thick coating that protects the stomach wall from secretions |
| Intestinal cell enzymes | Break down carbohydrate, fat, and protein |
| Intestinal cell mucus | Thin coating that protects the intestinal wall |
| Bile function | Emulsifier that separates fat into particles small enough for enzymes to break down |
| Source of bile | Produced by the liver and stored in the gallbladder |
| Pancreatic bicarbonate function | Neutralizes acidic fluid from the stomach so intestinal and pancreatic enzymes can work on its contents |
| Pancreatic enzymes | Break down carbohydrate, fat, and protein |
| probiotics | friendly bacteria in fermented milk products such as yogurt |
| prebiotics | fermentable dietary fiber in oatmeal, flax, and legumes |
Created by:
user-1971420