What are the 6 classifications of nutrients and their function/role in the body?
PROTEINS, LIPIDS, CARBOHYDRATES, VITAMINS, MINERALS
Understand the term nutrient density and how it applies to making food choices.
Nutrient density is basically the ratio of nutrients to everything else in a food item. For example, you can
get lots of nutrients in a small amount of tuna than you can in a large serving of pork cause its more
Know the difference between essential and non-essential nutrients.
nutirents that aren't found in the body and thus we need to obtain from food/supplements
NONESSENTIAL-- nutrients that are found in the body in adequate amouts
Understand the DRI’s.
RDA, Adequate Intake (AI), Acceptable Macronutrient Distribution Range (AMDR), Tolerable Upper
Intake Limit (UL), Estimated Average Requirement (EAR)
What are the RDAs and how were they determined?
USDA recommendations for nutritional adequacy, Meets 98% of a healthy populations needs, Set for the
group with the highest need
Know the number of calories per gram obtained from protein, fat and carb.
Carb=4 calories/gm, Protein=4 calories/gm, Fat=9 calories/gm
MyPyramid: how many food groups are there?
What specific recommendations are
suggested for each group?
How may calories, grams of protein and carb provided in each?
What determines the numbers of servings a person needs from the food groups?
DAIRY-- (3 servings) ; 1 serving = 80 calories; contains 15g carbs, 8g protein, and lots of calcium
MEAT-- (2-3 servings); we need about 5oz a day; 1 oz = 45-100 calories, 0 carbs, 7g protein
FRUITS-- (2-4 servings)
1 serving = 60 calories, 15g carbs, 0g protein
VEGGIES- (3-5 servings) 1 serving = 25 calories, 5g carbs, 2g protein
BREAD/RICE/PASTA, etc-- (6-11 servings) 1 serving = 80 calories, 15g carbs, 3g protein
What are the specific exercise recommendations discussed in class?
Athletes need extra 500-1000 calories a day. Need nutrient-dense CHO and quality protein. Provide
adequate hydration and fuel, and promotes gastric emptying.