Nutrition

• Macronutrients are:

  • water
  • carbohydrates
  • proteins
  • fats
• Food includes nutrients, energy (calories), water, building blocks, and micronutrients.
• Nutrients in food include: energy (calories), water, building blocks (carbs, fats, proteins, micronutrients)
• 6 classes of nutrients:

  • Macronutrients (needed in large amounts): water, carbohydrates, lipids/fats, proteins
  • Micronutrients (needed in small amounts): vitamins, minerals
• Essential nutrients cannot be endogenously produced and must be obtained from the diet:

  • Vitamins, minerals, protein (9), fats (2)
• ATP (adenosine triphosphate) is the most commonly used high-energy molecule and is used to drive cellular work
• A calorie is a unit of measurement used to quantify energy, with the US using kcals
• Water functions in the body:

  • Solvent of life
  • Facilitates chemical reactions
  • Temperature regulation
  • Lubricates and cushions joints and mucosal membranes
  • Protects spinal cord and tissue
  • Excretes waste
  • Maintains healthy skin
  • Maintains brain function
  • Maintains electrolyte balance and glucose levels
• Carbs are the primary source of energy for the body and the preferred source for the brain.
• Half of daily grain choices should be whole grains
• Lipids/fats provide energy, essential fatty acids, and vitamins A, D, E, and K.
• Essential fatty acids, like omega-3s, are unsaturated.
• Proteins have structural, storage, contractile, and transport functions.
• Micronutrients are required in tiny amounts and include vitamins (fat-soluble and water-soluble) and minerals
• Vitamins are naturally-occurring chemicals used in normal metabolism for various functions:

  • energy production
  • vision, taste, sensory processes
  • nerve and muscle contraction
  • immune system
  • blood, bone, and tissue health
• Key minerals like calcium strengthen bones, help with muscle contraction, and transmit nerve impulses:

  • Vitamin D helps maintain calcium balance
  • Calcium and vitamin K are needed for blood clotting
• A nutrient is a substance that provides nourishment essential for growth and the maintenance of life.
• Endogenous production - our bodies can produce some of the nutrients that we need.
• The three main nutrient components/building blocks:

  • Carbs
  • Proteins
  • Fats
• Carbs are made up of simple sugars and complex carbs.
• Sucrose is the most common simple sugar; also known as table sugar.
• Complex carbs include starch, glycogen, and cellulose.
• Fiber helps maintain healthy weight, digestion, and may lower cholesterol.
• The structure of fiber is a chain of simple sugars that is not easily digested.
• There are two types of protein: complete proteins (contain all essential amino acids) and incomplete proteins (lack one or more essential amino acids).
• All carbs have the same primary function, but differ in the way they are digested and absorbed.
• Complex carbs are long chains of simple sugars.
• Complex carbs are not used as an immediate source of energy; stored energy.
• • Average adults should get 45-65% of calories from carbs
• Most fat is stored for later use.
• • Unsaturated fats are recommended over saturated and trans fats
• Essential fatty acids are:

  • Important for heart, brain, eye, and joint health
  • Found in fish, plant, and nut oils
  • Used to synthesize hormone-like compounds
  • Fight inflammation and autoimmune diseases
  • Promote mental health and cognitive functioning
• Most cholesterol is made by your liver and is used in normal body functions.
• The more saturated fats consumed, the more cholesterol being produced by your liver.
• The three types of fatty acids are saturated, unsaturated, and trans-fat.
• HDL is the good cholesterol; LDL is the bad cholesterol.
• LDL is linked to fatty plaque buildup and a higher risk of heart disease.
• Trans fats are artificially saturated.
• For the average adult, fats should contribute to about 20-35% of daily kcals.
• Excess protein is stored as fat, not muscle.