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Know the most common nutrition-related causes of death
Classes of essential macro nutrients
carbohydrates, protein, lipids, water
Classes of essential micro nutrients
vitamins and minerals
Carbs calories each supplies
4 kcal/g
Protein calories each supplies
4 kcal/g
lipids calories each supplies
9 kcal/g
alcohol calories each supplies
7 kcal/g
Define malnutrition
Lack of proper nutrition. Too much or too little food, nutrients, or energy.
Phytochemicals
Found in plant pigment colors. “Eat the rainbow”. They help prevent disease, antioxidants, immune system support.
RDA
Recommended Dietary Allowance indicates the daily amount of a nutrient that is considered sufficient to meet the nutritional needs. Ex. 2000 cal daily.
UL
Tolerable Upper Intake Level. Used to evaluate the highest amount of daily nutrient intake unlikely to cause adverse health effects in the long run for most people.
AI
Adequate intake is used to evaluate current intake of nutrients. BUT AI is used to imply that further research is needed.
Very Low Nutrient density
(<0.6 kcal/g)
Low Nutrient density
(0.6-1.5 kcal/g)
Medium Nutrient density
(1.5-4 kcal/g)
High Nutrient density
(>4 kcal/g)
Moderate Drinking
2 for men, 1 for women
Binge Drinking
5 for men, 4 for women
How much vegetables should you have daily?
2.5 cups (double leafy greens)
How much fruits should you have daily?
2 cups
How much protein should you have daily?
5.5 oz
How much grains should you have daily?
6 oz (1 slice of bread, ½ cooked grains)
How much dairy should you have daily?
3 cups
How much [oil] should you have daily?
2 tbsp/6 tsp