Principles of Nutrition

• Why do we require energy?

  maintaining organ function, body heat and brain function
• Where does energy come from?


  macronutrients
• What are the macronutrients?

  carbohydrates, lipids, proteins, alcohol
• How many kJ/g does protein provide?

  16.7kJ
• How many kJ/g do carbohydrates provide?

  16.7kJ
• How many kJ/g do lipids provide?

  37.7kJ
• What percentage of our energy intake should come from CHO?

  45-65%
• What percentage of energy should come from simple CHO?

  10-15%
• What percentage of energy should come from protein?

  15-25%
• What percentage of energy should come from lipids?

  20-35%
• What percentage of our energy should come from saturated fats?

  <10%
• What does AMDR stand for?

  Acceptable Macronutrient Distribution Range
• What does NRV stand for?

  Nutrient Reference Values
• What is an EAR?

  Estimated Average Requirement - daily nutrient level estimated to meet the needs of half the individuals
• What is a RDI?

  Recommended Dietary Intake - average daily intake level sufficient for 97-98% of individuals
• What is an AI?

  Adequate Intake - the average amount of a nutrient consumed, assumed to be adequate
• What is UL?

  Upper Level - the maximum amount of a nutrient that should be consumed
• What is EER?

  Estimated Energy Requirement - average daily intake of energy to keep a person healthy
• What are the four classifications of CHOs?

  monosaccharides, disaccharides, oligosaccharides, polysaccharides
• What are 3 examples of monosaccharides?

  glucose, galactose, fructose
• Where is glucose found?

  whole apple
• Where is fructose found?

  honey
• Where is galactose found?

  milk
• Where is maltose found?

  cereals
• Where is lactose found?

  yoghurt
• Where is sucrose found?

  table sugar
• Where is starch found?

  corn
• Where is fibre found?

  celery
• What are the two simple CHOs?

  monosaccharides, disaccharides
• What are carbohydrates made up of?

  carbon, oxygen, hydrogen
• How many molecules do oligosaccharides have?

  3-10
• Are simple or complex sugars absorbed quickly?

  simple
• What does nutrient dense mean?

  Has more nutrients than kJ
• What does energy dense mean?

  Has more kJ than nutrients
• What is the only fuel for the brain?

  glucose
• Where is excess glucose stored?

  as glycogen in the liver and muscles
• What are 3 examples of disaccharides?

  sucrose, lactose, maltose
• What are 3 examples of polysaccharides?

  Starch, cellulose, glycogen.
• What are some symptoms of CHO deficiency?

  nausea, fatigue, headaches, low energy, loss of appetite, irritability
• What are some symptoms of CHO excess?

  dental cavities, increased adipose tissue, lack of vitamins/minerals