RDA- Recommend Dietary Allowance

UL- Tolerable Upper intake Level

EER- Estimated Energy Intakes

AMDR-Acceptable Macronutrient Distribution Ranges

1. Adequate- enough energy, nutrients, and fiber to maintain health.  This is dependent on size and gender...

2. Moderate- eating the right amounts to maintain wt and optimize body's metabloism

3. Balanced- contains the combination of food to have proper amts of different nutirents (include all food groups)

4. Varied- vary your choices w/in each of the five food groups each mean everyday

1. Eat nutrient dense foods: limit sugar and salt and alcohol

2. Maintain a healthy wt

3. Be physical for 30 to 60 mins/day

4. Eat variety w/in food groups

5. Eat fats from oils, avocados, nuts, fish; minimize processed sugar

6. Eat whole grains, fiber rich fruits and veg; minimize processed sugar

Food sizes

-A women's palm is about 3 ounces of cooked meant, chicken or fish

-The OK symbol is 1 tablespoon of vegetable oil

-A women's fist is 1 cup of pasta or veggies (man's is two cups)

- The tip of the finger is 1 teaspoon of margarine 

Probiotic is live bacteria

Prebiotic is bacteria to promote health

Phytochemicals

Caroteniods- in red, orange, and deep-green veggies and fruits- reduce the risk of CVD and cancers

Flavonoids- Berries, black and green tea, chocolate- lower CVD, cancer, reduce inflammation

Phenolic Acids- Coffee beans and fruits- similar to flavonoids

Phytoestorogens- Soybeans and soy products- befits to bones an reduce CVD risks

Organosulfur componds- garlic- protect against cancer

Hunger is a phycological factor, prompts you to eat, growling, salivary glands

Appetite is stimulated by certain foods such as salty and fatty foods

insulin

PYY

Leptin

NR in liver

DS in stomach and intestine