Nutrition Guidelines and Macronutrients

These flashcards encompass key terms and concepts related to nutrition guidelines, macronutrients, vitamins, and mineral relationships to assist in exam preparation.

RDA

the daily intake level of a nutrient considered sufficient for the majority of the population.

DRI

a set of evidence-based nutrient reference values for healthy populations.

AI

a recommended intake level based on observed or experimentally determined approximations.

UL

the maximum daily intake unlikely to cause adverse health effects.

5/20 rule

A guideline for understanding nutrient content in food: 5% or less is low, and 20% or more is high.

AMDR

the recommended percentage of calories from carbohydrates, fats, and proteins.

Simple carbohydrates

Carbohydrates made of 1-2 sugar molecules that provide quick energy, found in fruits and processed foods.

Complex carbohydrates

Polysaccharides such as starch, found in plant foods, grains, and legumes that provide sustained energy.

Soluble fiber

Fiber that helps lower cholesterol and is found in foods like oats, beans, and fruits.

Insoluble fiber

Fiber that aids in digestion and adds bulk to stool, found in whole grains and vegetables.

Complete proteins

Proteins that contain all nine essential amino acids, typically found in animal products.

Incomplete proteins

Proteins that lack one or more essential amino acids, found in plant-based foods.

Saturated fats

Fats that are solid at room temperature and have no double bonds; found in meat and dairy products.

Unsaturated fats

Fats that are liquid at room temperature and contain one or more double bonds; considered healthier.

LDL cholesterol

often referred to as 'bad cholesterol' due to its role in plaque buildup in arteries.

HDL cholesterol

known as 'good cholesterol' for its role in removing cholesterol from the bloodstream.

Water-soluble vitamins

Vitamins that dissolve in water, including B and C; typically need to be consumed more frequently.

Fat-soluble vitamins

Vitamins that dissolve in fats and can be stored in the body's fatty tissues; include A, D, E, and K.

Iron deficiency anemia

A condition caused by inadequate dietary iron intake leading to insufficient hemoglobin in red blood cells.

Calcium absorption

The process by which calcium is taken in by the body, influenced by factors such as vitamin D and dietary components.