Micronutrients Overview

Definition: Essential vitamins and minerals required in small amounts for various bodily functions.
Vitamins:
- Water-soluble: B-complex vitamins (e.g., B12, folate) and Vitamin C.
- Fat-soluble: Vitamins A, D, E, and K.
Minerals:
- Major minerals: Calcium, phosphorus, potassium, sodium, magnesium.
- Trace minerals: Iron, zinc, copper, selenium, iodine.
Functions:
- Support immune function, energy production, bone health, and cellular processes.
Sources: Fruits, vegetables, whole grains, dairy, lean meats, nuts, and seeds.

Definition: Nutrients required in larger amounts that provide energy and structural components.
Types:
- Carbohydrates:
  - Primary energy source; includes sugars (simple carbs) and starches/fibers (complex carbs).
  - Recommended intake: 45-65% of total daily calories.
- Proteins:
  - Essential for growth, repair, and maintenance of body tissues.
  - Made of amino acids; can be complete (animal sources) or incomplete (plant sources).
  - Recommended intake: 10-35% of total daily calories.
- Fats:
  - Concentrated energy source; important for absorbing fat-soluble vitamins.
  - Types include saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats.
  - Recommended intake: 20-35% of total daily calories.

Children:
- Higher requirements for calcium, iron, and vitamins A and D for growth and development.
Pregnant Women:
- Increased need for folic acid, iron, and calcium to support fetal development.
Older Adults:
- Focus on nutrient-dense foods to meet micronutrient needs; may require higher protein intake to maintain muscle mass.
Athletes:
- Higher caloric and protein needs to support energy expenditure and muscle recovery; hydration is crucial.

Foodborne illnesses:
- Caused by bacteria (e.g., Salmonella, E. coli), viruses (e.g., Norovirus), and parasites.
Prevention:
- Practice proper hand hygiene, cook foods to safe temperatures, and avoid cross-contamination.
Storage:
- Refrigerate perishables promptly; follow the “first in, first out” rule to reduce spoilage.
Labeling:
- Understand food expiration dates (sell by, use by, best before) for safety.

Purpose: Provide evidence-based recommendations for healthy eating patterns.
Key Recommendations:
- Emphasize vegetables, fruits, whole grains, and lean proteins.
- Limit added sugars, saturated fats, and sodium.
- Encourage physical activity alongside healthy eating.
MyPlate Model: Visual tool promoting balanced meals with appropriate proportions of food groups.
Adaptability: Guidelines can be tailored to individual health needs, cultural preferences, and economic situations.

Essential vitamins and minerals needed in small quantities for critical bodily functions.
Vitamins:
- Water-soluble: Includes B-complex (e.g., B12, folate) and Vitamin C; not stored in the body.
- Fat-soluble: Comprised of Vitamins A, D, E, and K; stored in body tissues.
Minerals:
- Major minerals: Calcium, phosphorus, potassium, sodium, magnesium required in larger amounts.
- Trace minerals: Iron, zinc, copper, selenium, and iodine needed in minimal quantities.
Support multiple functions including immune health, energy production, bone integrity, and cellular activities.
Natural sources include fruits, vegetables, whole grains, dairy products, lean meats, nuts, and seeds.

Nutrients crucial for energy and structural functions, needed in larger amounts.
Carbohydrates:
- Main source of energy; includes simple sugars and complex starches/fibers.
- Recommended dietary intake: 45-65% of total daily calories.
Proteins:
- Vital for the growth, repair, and maintenance of bodily tissues.
- Comprised of amino acids; classified as complete (animal sources) or incomplete (plant sources).
- Recommended dietary intake: 10-35% of total daily calories.
Fats:
- Dense energy source; necessary for the absorption of fat-soluble vitamins.
- Types include saturated, unsaturated (monounsaturated and polyunsaturated), as well as trans fats.
- Recommended dietary intake: 20-35% of total daily calories.

Children: Increased need for calcium, iron, and Vitamins A and D to support growth.
Pregnant Women: Higher demand for folic acid, iron, and calcium for fetal development.
Older Adults: Emphasize nutrient-dense foods to meet micronutrient needs; increased protein may be needed to preserve muscle mass.
Athletes: Require greater caloric and protein intake for energy and muscle recovery; hydration is essential.

Foodborne illnesses may arise from bacteria (e.g., Salmonella, E. coli), viruses (e.g., Norovirus), and parasites.
Prevention strategies include maintaining proper hand hygiene, cooking foods to recommended safe temperatures, and avoiding cross-contamination.
Proper food storage involves refrigerating perishables quickly and following the "first in, first out" guideline to minimize spoilage.
Understanding food labeling, including expiration dates (sell by, use by, best before) is crucial for safety.

Aim to provide evidence-based recommendations for healthy eating practices.
Emphasize the intake of vegetables, fruits, whole grains, and lean proteins while limiting added sugars, saturated fats, and sodium.
Promote physical activity in conjunction with healthy eating behaviors.
MyPlate Model: A visual representation that encourages balanced meal proportions across various food groups.
Dietary guidelines allow flexibility to accommodate individual health needs, cultural contexts, and economic circumstances.