01/18 - Overview of Nutrition
Nutrients: Chemical substances in food
Macronutrients:
- Carbs, lipids, proteins
- Required in large amounts
- Contain energy/ calories
Micronutrients:
- Vitamins and minerals
- Required in small amounts
- Do not contain energy/ calories
6 classes of nutrients:
Carbohydrates:
- Primary source of short-term energy
- Necessary for brain function
- Common foods:
- Breads, pasta, legumes, vegetables, fruits, seeds, nuts, and milk products
Lipids:
- Form of stored energy
- Stored as body fat
- Used to make cell membranes and other molecules
- Commonly called fats
- Common foods:
- Oils, seeds, nuts
Protein:
- ~50% of cellular content
- Do most of the cellular work
- Required for structure, function, and regulation of organs, tissues, and body systems
- Commonly called pro
- Common foods:
- Meat, dairy, seeds, nuts
Vitamins:
- Do not supply energy/ calories
- Types of micronutrient
- Required for our bodies in small amounts
- 13 vitamins assist in regulating various body processes
- Organic molecule (contain carbon)
, Minerals:
- Do not supply energy/ calories
- 16 minerals essential for several body processes
- Inorganic (do not contain carbon)
Water:
- Essential nutrient
- Inorganic
- Water is involved in almost all body processes
Nutrients:
- Used for energy
- Can be used immediately
- Goes into either long-term or short-term storage
- Provide building blocks + materials for body tissues
- Regulate bodily activities
01/23 - Planning a Healthy Diet
Dietary Reference Intakes (DRI’s):
5 main components:
- Estimated Average Requirements (EAR)
- Average daily amount of any daily nutrients that is estimated to meet the requirement of 50% of
healthy people
- Specific to:
- Life stage
- Gender
- Population
- If you consume < :
- Nutrient stores decline
- Recommended Dietary Allowance (RDA)
- Average daily amount that is recommended to meet the needs of 98% of healthy people
- EAR is needed to set the RDA
- Adequate Intake (AI)
- Average daily amount of a nutrient that is recommended when the RDA can’t be set
- Tolerable Upper Limit (UL)
- Maximum daily amount that appears safe for most healthy people
- Beyond UL = Likely to be toxic cause adverse health effects
- UL helps protect against overconsumption
How did the EARs get set for each nutrient?
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