FINALS 5

• Macronutrients


  • Protein
  • Carbohydrates
  • Fats
• Micronutrients


  • Vitamins
  • Minerals
• Three Basic Food Groups

  • Body-building foods
  • Energy-giving foods
  • Body-regulating foods
• Body-building foods


  • Foods rich in protein, iodine, iron and vitamin B

  
• Energy-giving foods


  • Foods rich in carbohydrates and fats (e.g. potato, bread, butter, corn, cassava, coconut milk)

  
• Body-regulating foods


  • Foods rich in vitamins and minerals (e.g. green leafy vegetables, fruits)

  
• Carbohydrates


  Main source of energy for man
• Types of dietary carbohydrates

  • Starch
  • Sugar
  • Fiber
• Carbohydrates


  • Modulate the production of insulin and other hormones as well as synthesis of lipoproteins and cholesterol
• Dietary fiber


  • Provides bulk resulting in the modulation of peristalsis movement and the prevention of constipation
• Types of dietary fiber

  • Soluble
  • Insoluble

  
• Soluble fiber


  • Dissolves in water to form a gel within the digestive tract and serves to slow the rate at which food passes through small intestine. Found in beans, legumes and some fruits like apple and some grains like oats and barley.
• Insoluble fiber


  • Has lowering effects because it increases production of short-chain fatty acids by fermentation in the large intestine. This fiber increases bulk in the GI tract and promotes GI motility, hastening movement of gut contents. Found in vegetables and whole wheat grain.
• Protein


  Essential for growth and repair of body tissues since they constitute the major part of the body's building blocks
• Protein


  Vital in the regulation of body processes
• Sources of protein


  • Fish
  • Poultry
  • Meat
  • Eggs
  • Dried beans
• Dietary protein is deficient


  Failure of growth and development in infants and children or loss of body tissues in adult

  
• Protein energy malnutrition


  Leads to Kwashiorkor and marasmus
• Fats


  Essential nutrients, beneficial if consumed in the right amount and if of the right type

  
• Fats


  Concentrated source of energy
• Fats


  Provides essential fatty acids
• Fats


  Helps absorb and store fat-soluble vitamins

  
• Vitamins


  Organic compounds essential in the diet for normal growth and maintenance of life
• Vitamins


  Active in the regulation and metabolism and transformation of energy
• Vitamins


  Some are concerned with intracellular respiration, providing chemical groupings essential for intracellular oxidations and reductions
• Trace Minerals


  • Iodine
  • Iron
  • Zinc
  • Copper
  • Fluoride
  • Chromium
• Iodine


  Regulates physical and mental development and metabolic rate
• Iron


  Essential in the formation of blood, prevents anemia
• Zinc


  Essential for normal growth and development of immunity
• Copper


  Necessary for absorption and the use of iron in the formation of hemoglobin
• Fluoride


  Involves in the formation of bones and teeth
• Chromium


  Works with insulin and is required for release of energy from glucose
• Desirable contribution to total energy intake

  • 55-70% carbohydrates
  • 20-30% fats
  • 10-15% proteins
• Recommended Dietary Allowance (RDA)


  Level of daily intake of energy and essential nutrients considered adequate to maintain health and promote reasonable levels of reserves in the body tissues of practically all healthy persons

  
• RDA


  Depends on one's body size, age, sex, physiological state and level of physical activity