Wellness Nutrition Information STUDY

Fat soluble vitamins

• A

• D

• E

• K

Water-soluble vitamins

• B1 (thiamin)

• B2 (riboflavin)

• B3 (niacin)

• Biotin

• Pantothenic acid

• B6 (pyridoxine)

• Folate

• B12

• C

Major minerals

• Na

• Cl

• K

• Ca

• P

• Mg

• S

Trace minerals

• Fe

• Zn

• I

• Se

• Cu

• Ma

• F

• Cr

• Mo

WATER - Primary function

Dissolves + carries nutrients, removes waste, and regulates body temp

PROTEIN - Primary function

Builds new tissues, antibodies, enzymes, hormones, and other

CARBS - Primary function

Provides energy

FAT - Primary function

Long-term energy, insulation, and protection

VITAMINS - Primary function

Facilitate use of other nutrients, involved in regulating growth and manufacturing hormones

MINERALS - Primary function

Help build bones and teeth, aid in muscle function and nervous system activity

SIMPLE CARBS - Source + Purpose

Fruit, milk, sweets

Quick energy

COMPLEX CARBS - Source + Purpose

Bread, rice, and cereal

Sustained energy

SOLUBLE FIBER - Source + Purpose

Oats, peas, benas, and citrus fruits

Helps control blood cholesterol and blood sugar

INSOLUBLE FIBER - Source + Purpose

Wheat, nuts, beans, and veggies

Normalizes bowel movements

PROTEIN NEEDS - Sedentary adult

0.8g/kg

PROTEIN NEEDS - Active adult

0.8-1.0g/kg

PROTEIN NEEDS - Endurance athlete

1.2-1.4g/kg

Ultra-endurance athlete

1.2-2.0g/kg

PROTEIN NEEDS - Strength athletes

1.6-1.7g/kg

DIETARY REFERENCE INTAKES - RDA

Daily nutrient intake level that meets the nutritional needs of 97-98% of healthy individuals

DIETARY REFERENCE INTAKES - AI

Daily intake levels assumed to be adequate for most healthy people. Used whe n there is not enough evidence to establish an RDA

DIETARY REFERENCE INTAKES - UL

Highest amount of a nutrient that can be consumed daily without adverse health effects

DIETARY REFERENCE INTAKES - AMDR

Range of protein, carbs, and fat intake that provides adequate nutrition and is associated with a reduced risk for chronic disease

DIETARY REFERENCE INTAKES - EER

The average energy requirement needed to maintain good health - specific. Number calculated based on age, gender, weight, height, and level of physical activity.

TYPE OF DIET - Vegan

Strictest vegetarian - plant foods only

TYPE OF DIET - Lactovegetarian

Plant and milk products only

TYPE OF DIET - Ovovegetarian

Plant and egg products

TYPE OF DIET - Lacto-ovo-vegetarian

Plant, milk, and egg products only

Vegetarians typically tend to lack… (nutrients)

• Vitamin D, vitamin B12, Iron, Zinc, and Calcium