Vitamins, minerals, and water are considered
micro-nutrients
The entire set of values considered for optimum health, used for planning and assessing diets, is called:
Dietary Reference Intakes (DRI)
Recommended Daily Allowance (RDA)
nutrient levels established by scientific studies for the recommended intake of vitamins and minerals, daily. It represents the amount needed to avoid disease or deficiency symptoms in 97.5% of the population
Adequate Intakes (AI)
basically the same as RDAs, except less scientific studies have been done on the nutrients, so a slight amount of guesswork is used to establish recommendations
Tolerable Upper Intake Levels (UL)
suggested upper limits for potentially toxic nutrients. Intakes above recommendations are likely to cause illness from toxicity
Estimated Average Requirements (EAR)
population wide recommendations used in nutrient research and policy making, which are taken from the RDA. The EAR is the amount of a nutrient necessary to meet the need of 50% of the population, plus a margin of safety
Daily Value (DV)
the nutrient standards used on food labels that describe nutrient levels. Some labels will show 2000 cal/day diet, and others 2500 cal/day diet
Estimated Energy Requirement (EER)
the portion of calories that the food provides for what someone needs in a day for maintaining an energy balance and level of physical activity consistent with good health
Why may supplementation be an appropriate addition to "real food"?
Because advances in food science have caused a nutrient depletion in some foods
A "balanced diet" includes:
the right proportions of various macro- and micro-nutrients; a variety which assures that functional requirements are being met; a balance that ensures few to no bodily function deficiencies exist; all parts of the food pyramid
The number of calories per weight of the food is called:
caloric density
True or False: The term "empty calories" refers to foods which have high nutrient density and high caloric density
False. It refers to foods which have low nutrient density and high caloric density
True or False: Vitamins produce energy
False. Vitamins do not have any calories, therefore they do not produce energy
True or False: Excess quantities of vitamins do NOT enhance bodily functions
True
True or False: Micro-nutrients are not required in as large of a quantity as macro-nutrients
True
True or False: Vitamins can be classified as either fat soluble or water soluble, and will combine with either hydrophilic or hydrophobic environments, and are either organic compounds or have carbon in their structure
True
Which group of vitamins aids in metabolism?
B vitamins
Minerals
An inorganic compound that is a natural element of the environment
Iron
An element in the hemoglobin of red blood cells which enable them to carry oxygen
Essential
A nutrient that is not synthesized by the body in enough quantity to sustain function, and therefore must be part of a balanced diet
Water
Maintains body temperature, allows for movement of nutrients and contributes to over 50% of all internal chemical reactions
Minerals in water are known as this, which are critical for things like muscle contraction and brain function
Electrolytes
Fluid imbalances contribute to this kind of disorders; the risk can be reduced by drinking at least 8oz, 8-10x a day
Metabolic disorders
This is the electrolyte that is responsible for fluid retention
Sodium
Water content of muscle is about what percentage of its weight
74%
Never take in large amounts of this during exercise
Sodium
It is advised to drink between ____ and ____ ounces of fluids within 30 minutes after an event completion
16; 24
Do body temperature and heart rate increase or decrease during periods of dehydration?
Increase
The distribution of total body water (TBW) is divided into what two compartments?
Extra- and intra-cellular
These are responsible for regulating the flow of fluid from the body, ex. excreting ammonia through the urine
Kidneys
As the body absorbs water in the small intenstine, and eventually into the blood vessel, it will first move into the blood's fluid compartment, known as what?
Plasma
The only way for water to reach the cells and all of the places that it is needed is for it to be absorbed in the _____________________.
small intenstine
True or false: Sports drinks that are higher in sodium are best for individuals recovering from short bursts of explosive exercise
False. Best for those recovering from long periods of rigorous exercise