A nutrient that is required in significant amounts of the diet. Includes proteins, carbohydrates, and lipids.
made up of carbon, hydrogen, oxygen, and small amounts of nitrogen. Must be 15% of diet.
needed for cell turnover, the constant breakdown and regeneration of cells, or tissue repair
composed of carbon, hydrogen, and oxygen. divided into three groups, monosaccharides, disaccarides, and polysaccarides, makes up 60% of diet
single sugar molecules, includes glucose, fructose and lactose
two simple sugar units joined together, includes sucrose, lactose, and maltose
contain up to thousands of glucose units. Include starch, fiber, and glycogen.
primary role is energy provision,
also known as fat, contains carbon, oxygen, and hydrogen, make up 25% or less of diet
mostly animal fat, damaging when too much is consumed
less harmful fat
supplies fatty acids for healthy cells, brain, and nervous system, they store energy and are necessary for insulation and protection of organs, also regulate hormones
contribute to hear disease, cancer and weight
organic substances, containing carbon, that cannot be produced by the body, they are needed in small amounts to perform specific metabolic functions
growth and repair of body tissues
promotes healthy cell development
builds bone mass and prevents bone loss
blood formation and promotes healthy nervous system
required for metabolic functions
major mineral, needed for bone and tooth formation
major mineral, needed for oxygen transport
major mineral, needed for energy metabolism and used in DNA structure
major mineral, helps nerves and muscles function
trace element, aids in glucose metabolism
trace element, regulates growth and development
trace element, aids in digestion, metabolism and reproduction
ultra trace element, promotes bone health
Dietary Reference Intakes
aka DRIs, recommendations of the Food and Nutrition Board of the National Academy of Sciences for intake of vitamins and minerals, emphasizes long term health
Recommended Dietary Allowance
intake that meets the nutrient need of almost all healthy individuals in a specific age and sex group
intake when sufficient scientific information is unavailable to estimate RDA
Estimated Average Requirement
intake that meets the estimated nutrient need of half the individuals in a specific group
Tolerable Upper Intake Level
maximum intake that is unlikely to pose risks of adverse effects in moth all healthy individuals in a group
Please allow access to your computer’s microphone to use Voice Recording.
We can’t access your microphone!
Click the icon above to update your browser permissions above and try again
Reload the page to try again!
Press Cmd-0 to reset your zoom
Press Ctrl-0 to reset your zoom
It looks like your browser might be zoomed in or out. Your browser needs to be zoomed to a normal size to record audio.
Your microphone is muted
For help fixing this issue, see this FAQ.