· Nutrients – nourishing substances in food that provides energy and promote the growth and maintenance of the body
· Macronutrients – provide energy, energy yielding nutrients e.g. CHO, protein, fat.
· Micronutrients – no energy provided but helps in energy production e.g. vitamin and mineral.
· Nutrient density – measure of the nutrients provided in a food or kcal of the food. It consists of:
o Nutrient-dense food – contain many nutrients for the kcal they provide.
o Empty-calorie food – provide few nutrients for the number of kcal they contain.
1.2 Nutritious Diets
· Adequate – enough kcal, essential nutrients to keep healthy.
· Moderate – avoid excessive amounts of kcal or nutrients.
· Balanced – right proportion of nutrients or food.
· Varied – wide selection of food for necessary nutrients.
Kcal means energy needs of the body, measured in units and based on:
· BMR – gender, age, growth, height, temperature, fever/ stress, exercise, smoking/ caffeine and sleep (factors affecting BMR).
· Activity level – level of physical activity.
· Thermic effect (dietary thermogenesis) – energy needs to digest and absorb food.
1.3 Dietary Reference Intakes (DRI)
· Recommended Dietary Allowances (RDA) – sufficient to meet the nutrients requirement of 97-98% of individuals.
· Adequate Intakes (AI) – based on approximation of nutrients in takes of healthy people.
· Estimated Average Requirements (EAR) – meet the requirement of half the healthy individuals.
· Tolerable Upper Intake Level (UL) – maximum intake level of nutrients, if exceed may cause toxicity symptoms.
· Estimated Energy Requirements (EER) – energy intake measured in kcal to maintain energy balance.
· Acceptable Macronutrients Distribution Range (AMDR) – take following certain range of intake for particular nutrients.
o 45-65% kcal CHO, 20-35% kcal fat and 10-35% kcal protein.
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