6 Questions
What percentage of daily calories should carbohydrates contribute to a healthy diet?
45-65%
What type of protein is found in plant-based sources?
Incomplete protein
What is the main function of vitamins in the body?
Various bodily functions
What is the purpose of the Dietary Reference Intake (DRI)?
To establish recommended nutrient intake
What is the main goal of the MyPlate nutrition guide?
To emphasize whole, unprocessed foods
What is the term for inadequate or excessive nutrient intake?
Malnutrition
Study Notes
Macronutrients
-
Carbohydrates: primary source of energy, 45-65% of daily calories
- Simple: sugars, fruits, milk
- Complex: whole grains, vegetables, legumes
-
Proteins: build and repair tissues, 15-20% of daily calories
- Complete: animal products, soy, quinoa
- Incomplete: plant-based sources, require combining for complete amino acid profile
-
Fats: energy storage, hormone regulation, 20-35% of daily calories
- Saturated: animal products, coconut oil, palm oil
- Unsaturated: nuts, seeds, avocados, olive oil
Micronutrients
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Vitamins: essential for various bodily functions, 13 types
- Fat-soluble: A, D, E, K
- Water-soluble: B, C
-
Minerals: essential for various bodily functions, 15 types
- Macronutrients: calcium, phosphorus, magnesium
- Micronutrients: iron, zinc, iodine, selenium
Nutrition Recommendations
-
Dietary Reference Intake (DRI): established by the National Academy of Sciences
- Recommended Dietary Allowance (RDA): daily nutrient intake
- Adequate Intake (AI): daily nutrient intake, when RDA cannot be established
- Tolerable Upper Intake Level (UL): maximum daily nutrient intake
-
MyPlate: USDA's nutrition guide
- 5 food groups: fruits, vegetables, grains, protein, dairy
- Emphasizes whole, unprocessed foods
Nutrition and Health
-
Malnutrition: inadequate or excessive nutrient intake
- Undernutrition: protein-energy malnutrition, micronutrient deficiencies
- Overnutrition: obesity, chronic diseases
-
Diet-related diseases: heart disease, diabetes, certain cancers, osteoporosis
- Preventable through a balanced diet and healthy lifestyle
Test your knowledge of macronutrients, micronutrients, and nutrition recommendations. Learn about the different types of carbohydrates, proteins, and fats, as well as essential vitamins and minerals. Understand dietary reference intake and its applications.
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