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The science of it studies influences of eating patterns and making recommendations on how and what you eat Wellness: absence of disease; physically, emotionally, and spiritually. Nutrition and physical activity contribute to wellness 5 types of health: physical, emotional, spiritual, social, and occupational health. On average 62 high quality years of living on average 6 categories of essential nutrients: carbs, fats, proteins (macronutrients), vitamins, minerals (micronutrients) and water Macronutrients: body requires in relatively large amounts to supply normal functions and health.Carbs- most available energy Primary fuel source for our bodies, particularly for the brain and physical exercise. (4 kcal/gram) Ex) fiber rich foods, grains, fruits, vegies, seeds, dairy Fats- reserve energy Important energy source for our body at rest and during low intensity activities.

(9kcal/gram) Ex) solid fats (butter and margarine) and liquid fats (oils) Protein- emergency energy Used to build tissue and regulate body function. Ex) meats, nuts, legumes, dairy, seeds Micronutrients: nutrients needed in relatively small amounts to support normal health and body functions.Vitamins and minerals. Water: vital for survival Consume in pure form and in juices, soups, solid foods, other liquids, fruits, and veggies Adequate intake ensures proper balance of fluid inside/outside cells and assist functions. Healthful Diets Proper combination of energy and nutrients Adequate, moderate, balanced, and varied diets. Adequate- provide enough energy, nutrients, and fiber to maintain a person’s health Moderation- eat right amounts of food to maintain a healthy weight and to optimize our body’s functioning. Balanced- combos of food thatprovide proper proportions of nutrients Varied-eat different foods each day optimizing chances for consuming necessities, avoid boredom.

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Dietary Reference Intakes List of dietary standards for healthy people Identifies amount of nutrients you need to prevent deficiencies and chronic diseases. Estimated Average Requirements (EAR)- average daily intakes level for half of healthy individuals particular to gender/age. Recommended Dietary Allowances (RDA)- daily nutrient intake meets 97-98% for healthy people, particularly age/gender Found by using the EAR.Adequate Intake (AI)- recommended intake observed/experimentally determined estimates nutrients intakes. Calcium, fluoride, Vitamin D etc. Not enough research to determine exact amount just know your body needs it.

Tolerable Upper Intake Level (UL)- highest intake level to pose no risk in a particular life stage and gender. Estimated Energy Requirement (EER)- average dietary intake produced to maintain energy balance. This considers a person’s physical activity. Acceptable Macronutrient Distribution Range (AMDR)- Range of intakes for particular energy source associated with reduced chronic disease risk.

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