Macronutrients: Carbohydrates, Proteins, and Fats

Macronutrients

• Carbohydrates:
  • Primary source of energy for the body
  • Found in grains, fruits, vegetables, and dairy products
  • Types: simple (sugars), complex (starches, fibers)
• Proteins:
  • Building blocks of tissues and organs
  • Found in animal products, legumes, nuts, and seeds
  • Essential amino acids: cannot be produced by the body, must be obtained through diet
• Fats:
  • Energy source and insulation
  • Found in animal products, oils, and fatty acids
  • Types: saturated, unsaturated, trans

Micronutrients

• Vitamins:
  • Essential for growth, development, and maintenance
  • Found in various food sources, including fruits, vegetables, and animal products
  • Types: fat-soluble (A, D, E, K), water-soluble (B, C)
• Minerals:
  • Essential for various bodily functions
  • Found in various food sources, including fruits, vegetables, and animal products
  • Types: macrominerals (calcium, phosphorus, magnesium), trace minerals (iron, zinc, iodine)

Nutrition Recommendations

• Dietary Reference Intake (DRI): established guidelines for daily nutrient intake
• MyPlate: recommends filling half of plate with fruits and vegetables, one-quarter with protein, and one-quarter with grains
• Adequate Intake (AI): recommended daily intake of nutrients when no RDA is established

Nutrition and Health

• Malnutrition: deficiency or excess of nutrients, leading to health problems
• Chronic diseases: linked to poor nutrition, including obesity, diabetes, and cardiovascular disease
• Nutrition and mental health: diet influences mood, cognitive function, and mental well-being

Nutrition Assessment

• Anthropometric measurements: height, weight, body mass index (BMI), skinfold thickness
• Biochemical measurements: blood tests for nutrient levels and biomarkers
• Dietary assessment: 24-hour recall, food frequency questionnaire, and dietary history

Macronutrients

• Carbohydrates are the primary source of energy for the body and are found in grains, fruits, vegetables, and dairy products, with types including simple (sugars) and complex (starches, fibers).
• Proteins are the building blocks of tissues and organs, found in animal products, legumes, nuts, and seeds, and contain essential amino acids that cannot be produced by the body and must be obtained through diet.
• Fats serve as an energy source and insulation, found in animal products, oils, and fatty acids, with types including saturated, unsaturated, and trans.

Micronutrients

• Vitamins are essential for growth, development, and maintenance, found in various food sources, including fruits, vegetables, and animal products, with types including fat-soluble (A, D, E, K) and water-soluble (B, C).
• Minerals are essential for various bodily functions, found in various food sources, including fruits, vegetables, and animal products, with types including macrominerals (calcium, phosphorus, magnesium) and trace minerals (iron, zinc, iodine).

Nutrition Recommendations

• The Dietary Reference Intake (DRI) establishes guidelines for daily nutrient intake.
• MyPlate recommends filling half of plate with fruits and vegetables, one-quarter with protein, and one-quarter with grains.
• The Adequate Intake (AI) is the recommended daily intake of nutrients when no RDA is established.

Nutrition and Health

• Malnutrition occurs when there is a deficiency or excess of nutrients, leading to health problems.
• Chronic diseases, such as obesity, diabetes, and cardiovascular disease, are linked to poor nutrition.
• Nutrition influences mood, cognitive function, and mental well-being, with a connection between diet and mental health.

Nutrition Assessment

• Anthropometric measurements include height, weight, body mass index (BMI), and skinfold thickness.
• Biochemical measurements involve blood tests for nutrient levels and biomarkers.
• Dietary assessment methods include 24-hour recall, food frequency questionnaire, and dietary history.