Nutrition: Week One

Chapter One: Sources of Nutrition

Nutrient - any chemical necessary for proper body function.
Essential nutrient - a nutrient that must be supplied by the diet.
Macronutrient - nutrients needed in large amounts.
Metabolism - the sum of all chemical processes in an organism

Dietary Reference Intakes - DRIs

Recommended Dietary Allowances (RDAs) - the amount of a particular nutrient that most healthy people in a similar life-stage and sex will need to decrease the risk of chronic disease.
Adequate Intake (AI) - the amount of a nutrient that most people in a group or population consume.
Tolerable Upper Intake Level (UL) - the upper limit on the amount of a particular nutrient, or maximum an individual should consume.
Acceptable Macronutrient Distribution Ranges (AMDRs) - the recommended percentages of intake for energy-yielding nutrients: carbs, fats, proteins.

Carbohydrates

Organic compounds composed of carbon, hydrogen, and oxygen. The main function of carbohydrates is energy for the body. Each gram of carbs yields 4 cal/g of energy.
Need a minimum of 130 g/day to fuel the brain.
The AMDR is 45-60% of your total calories.
Adequate carb intake has a protein sparing effect.
Classified as monosaccharides, disaccharides, and polysaccharides.

Fiber

Categorized as a carbohydrate.
Indigestible substance in plants.
Adds bulk to feces, stimulates peristalsis.
Lowers blood cholesterol levels.
lessens incidence of intestinal cancers.
Helps keep blood glucose levels stable.
Total AI is 25 g/day for females.
Total AI is 38 g/day for males.
Fermentation and metabolism in the colon provides 1.5 - 2.5 cal/g of energy.

Protein

Provided by plants and animal sources.
Formed by linking amino acids.
Classified as complete or incomplete.
Many metabolic functions: tissue-building and maintenance, energy backup, forms neurotransmitters, enzymes, and antibodies.
RDA is 0.8 g/kg of body weight.
AMDR for adults is 10 -35% of total calories.
Provides 4 cal/g of energy.

Lipids

A chemical group of fats.
Available in dark meats, poultry skin, dairy, etc.
Essential for: stored food, hormone production, cell membranes, insulation, organ protection, covers nerve fibers, etc.

Types of Fats: Triglycerides

95% of the fats in our foods
supply energy to the body.
Allow transport of fat-soluble vitamins.
Form adipose tissue.
Saturated fat - primarily animal sources
Unsaturated fats - reduce health risks, usually plant sources.
Essential fatty acids - omega-3 & omega-6 for blood clotting, blood pressure, inflammatory response.

Types of Fats: Phospholipids

Important for cell membranes.
transport of fat-soluble substances.
cholesterol - if consumed in excess, can build up in tissues, causing congestion and increasing the risk of cardiovascular disease.

Fats: Considerations

AMDR is 20 - 35 % of total calories.
10% or less of calories should be saturated fats.
Low intake reduces risk of CVD and obesity.
Diet high in fat linked to CVD, hypertension, diabetes mellitus.
Children under 2 need higher amounts to form brain tissue.
Provide 9 cal/g of energy.

Vitamins

organic substances required for enzymatic reactions.
13 essential vitamins.
Yield no energy but are needed to metabolize energy.
Water-soluble: Vitamin C and the B-complex.
Fat-soluble: Vitamins A, D, E, and K.

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the vitamins

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Minerals & Electrolytes

Inorganic elements, available in many food sources.
used at every cellular level.
Classified as major and trace.
Major occur in larger amounts (more than 5 g) in the body, and 100 mg or more is required through dietary sources each day.
Trace are required by the body in amounts of less than 5 g, and 20 mg or less is required through dietary sources each day.
Electrolytes are electrically-charged minerals that cause physiological reactions that maintain homeostasis.
Major electrolytes include sodium, potassium, and chloride.

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Water

Leaves body via the kidneys, skin, lungs, and feces.
Other loss factors include bleeding, vomiting, and rapid respirations.
Intake should approximate output. Minimum intake needed is 1,500 mL.
The AI for adult females is 2.7 L/day. of which 2.2 should be from fluids; for males 3.7 L/day, of which 3 L should be from fluids.
Additional needed for athletes, persons with fever/illness, and those in hot climates.

Phytonutrients

Occur naturally in plants.
Can have positive health effects (detoxifying the body, stimulating the immune system, promoting hormone balance, serving as antioxidants).
Caffiene is an example of a phytonutrient

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week one nutrition

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Nutrition: Week One

Chapter One: Sources of Nutrition

Nutrient - any chemical necessary for proper body function.

Essential nutrient - a nutrient that must be supplied by the diet.

Macronutrient - nutrients needed in large amounts.

Metabolism - the sum of all chemical processes in an organism

Dietary Reference Intakes - DRIs

Recommended Dietary Allowances (RDAs) - the amount of a particular nutrient that most healthy people in a similar life-stage and sex will need to decrease the risk of chronic disease.

Adequate Intake (AI) - the amount of a nutrient that most people in a group or population consume.

Tolerable Upper Intake Level (UL) - the upper limit on the amount of a particular nutrient, or maximum an individual should consume.

Acceptable Macronutrient Distribution Ranges (AMDRs) - the recommended percentages of intake for energy-yielding nutrients: carbs, fats, proteins.

Carbohydrates

Organic compounds composed of carbon, hydrogen, and oxygen. The main function of carbohydrates is energy for the body. Each gram of carbs yields 4 cal/g of energy.

Need a minimum of 130 g/day to fuel the brain.

The AMDR is 45-60% of your total calories.

Adequate carb intake has a protein sparing effect.

Classified as monosaccharides, disaccharides, and polysaccharides.

Fiber

Categorized as a carbohydrate.

Indigestible substance in plants.

Adds bulk to feces, stimulates peristalsis.

Lowers blood cholesterol levels.

lessens incidence of intestinal cancers.

Helps keep blood glucose levels stable.

Total AI is 25 g/day for females.

Total AI is 38 g/day for males.

Fermentation and metabolism in the colon provides 1.5 - 2.5 cal/g of energy.

Protein

Provided by plants and animal sources.

Formed by linking amino acids.

Classified as complete or incomplete.

Many metabolic functions: tissue-building and maintenance, energy backup, forms neurotransmitters, enzymes, and antibodies.

RDA is 0.8 g/kg of body weight.

AMDR for adults is 10 -35% of total calories.

Provides 4 cal/g of energy.

Lipids

A chemical group of fats.

Available in dark meats, poultry skin, dairy, etc.

Essential for: stored food, hormone production, cell membranes, insulation, organ protection, covers nerve fibers, etc.

Types of Fats: Triglycerides

95% of the fats in our foods

supply energy to the body.

Allow transport of fat-soluble vitamins.

Form adipose tissue.

Saturated fat - primarily animal sources

Unsaturated fats - reduce health risks, usually plant sources.

Essential fatty acids - omega-3 & omega-6 for blood clotting, blood pressure, inflammatory response.

Types of Fats: Phospholipids

Important for cell membranes.

transport of fat-soluble substances.

cholesterol - if consumed in excess, can build up in tissues, causing congestion and increasing the risk of cardiovascular disease.

Fats: Considerations

AMDR is 20 - 35 % of total calories.

10% or less of calories should be saturated fats.

Low intake reduces risk of CVD and obesity.

Diet high in fat linked to CVD, hypertension, diabetes mellitus.

Children under 2 need higher amounts to form brain tissue.

Provide 9 cal/g of energy.

Vitamins

organic substances required for enzymatic reactions.

13 essential vitamins.

Yield no energy but are needed to metabolize energy.

Water-soluble: Vitamin C and the B-complex.

Fat-soluble: Vitamins A, D, E, and K.

Click to learn the vitamins

Minerals & Electrolytes

Inorganic elements, available in many food sources.

used at every cellular level.

Classified as major and trace.

Major occur in larger amounts (more than 5 g) in the body, and 100 mg or more is required through dietary sources each day.

Trace are required by the body in amounts of less than 5 g, and 20 mg or less is required through dietary sources each day.

Electrolytes are electrically-charged minerals that cause physiological reactions that maintain homeostasis.

Major electrolytes include sodium, potassium, and chloride.

Click to learn more about the minerals & electrolytes

Water

Leaves body via the kidneys, skin, lungs, and feces.

Other loss factors include bleeding, vomiting, and rapid respirations.

Intake should approximate output. Minimum intake needed is 1,500 mL.

The AI for adult females is 2.7 L/day. of which 2.2 should be from fluids; for males 3.7 L/day, of which 3 L should be from fluids.

Additional needed for athletes, persons with fever/illness, and those in hot climates.

Click to learn
the vitamins

Click to review
week one nutrition