Macronutrients: Carbohydrates, Proteins, and Fats

Study Notes

Carbohydrates are the primary source of energy for the body and can be found in grains, fruits, vegetables, and dairy products.
There are two types of carbohydrates: simple (sugars) and complex (starches and fiber).
Proteins are the building blocks of tissues, organs, and cells and can be found in animal products, legumes, nuts, and seeds.
Proteins are essential for growth, maintenance, and repair.
Fats are an energy source and a component of hormones and cell membranes, and can be found in animal products, nuts, seeds, and oils.
There are three types of fats: saturated, monounsaturated, and polyunsaturated.

Vitamins are organic compounds essential for various bodily functions and can be classified as fat-soluble (A, D, E, K) or water-soluble (B, C).
Vitamins can be found in various food sources, including fruits, vegetables, and dairy products.
Minerals are inorganic elements essential for bodily functions and can be found in foods, water, and soil.
Examples of minerals include calcium, phosphorus, potassium, and iron.

Malnutrition occurs when there is inadequate or excessive nutrient intake.
Deficiency diseases include scurvy (vitamin C deficiency), rickets (vitamin D deficiency), and beriberi (thiamine deficiency).
Nutrition-related disorders include obesity, diabetes, and osteoporosis.

A healthy diet should include a balance and variety of foods, adequate hydration, and limited processed and sugary foods.
Regular physical activity is essential for overall health and well-being, with a goal of at least 150 minutes of moderate-intensity exercise per week.
Important lifestyle habits include stress management, adequate sleep (7-9 hours for adults), and avoiding tobacco and excessive alcohol consumption.

Carbohydrates are the primary source of energy for the body and are found in bread, pasta, fruits, and vegetables.
Proteins build and repair tissues, and are found in meat, fish, eggs, dairy, and legumes.
Fats provide energy and support growth, and are found in oils, nuts, and fatty fish.

Vitamins are essential for energy production, immune function, and growth, and can be classified into two types: fat-soluble (A, D, E, K) and water-soluble (B, C).
Minerals are crucial for nerve function, bone health, and fluid balance, and can be classified into two types: macro-minerals (calcium, phosphorus, magnesium, potassium, sodium, chloride) and micro-minerals (iron, zinc, iodine, selenium, copper, manganese).

Daily caloric intake varies by age, sex, and activity level.
The recommended dietary guidelines suggest that 45-65% of daily calories should come from carbohydrates, 15-20% from protein, and 20-35% from fat.
At least 8 cups (64 oz) of water should be consumed per day.

Malnutrition occurs when there is a deficiency in calories, protein, or micronutrients.
Chronic diseases, such as obesity, diabetes, cardiovascular disease, and certain cancers, are linked to poor nutrition and lifestyle choices.
Diet quality has a significant impact on mood and cognitive function.

The recommended daily intake of fruits is 2-3 cups, with a variety of colors and types encouraged.
The recommended daily intake of vegetables is 2-3 cups, with dark leafy greens, cruciferous, and colorful vegetables encouraged.
The recommended daily intake of protein sources is 2-3 servings, with lean meats, fish, eggs, dairy, and legumes encouraged.
The recommended daily intake of whole grains is 3-5 servings, with brown rice, quinoa, and whole wheat encouraged.
The recommended daily intake of dairy is 2-3 cups, with milk, cheese, and yogurt encouraged.

The Mediterranean Diet emphasizes whole grains, fruits, vegetables, and healthy fats.
The Plant-Based Diet focuses on fruits, vegetables, whole grains, and legumes.
Mindful eating involves paying attention to hunger and fullness cues, eating slowly, and savoring food.