Nutrition Basics and Macronutrients

Study Notes

Nutrients

Essential for growth, health maintenance, tissue repair, energy provision, and supporting vital functions.
Six classes: proteins, fats and oils, carbohydrates, minerals, vitamins, and water.
Macronutrients (proteins, fats, carbohydrates, water) are needed in large amounts; micronutrients (vitamins and minerals) are needed in smaller amounts.
Essential nutrients cannot be produced by the body, leading to reliance on dietary sources.
Nutritional deficiencies result from insufficient intake of specific nutrients.

Macronutrients

Consist of proteins, fats, carbohydrates, and water.
Required in significant quantities for optimal body function.

Micronutrients

Include vitamins and minerals.
Needed in very small amounts for various bodily processes.

Essential Nutrients

Nutrients the body cannot synthesize and must obtain from external sources.

Amino Acids

Classified as essential when they cannot be produced by the body.
Must be acquired through diet.

Energy Production

General guideline: 8 grams of protein per 20 pounds of ideal body weight; average intake: 50 grams (women) and 65 grams (men) daily.
Energy content: 1 gram of fat = 9 calories, while 1 gram of protein or carbohydrates = 4 calories.

Trans Fats

Created through hydrogenation, transforming unsaturated fats into solid forms.
Found in processed foods, leading to long shelf life but detrimental health effects.
Associated with increased cardiovascular disease risk; considered significantly worse than saturated fats.

Glycemic Index and Glycemic Load

Glycemic index (GI) measures the impact of foods on blood glucose levels; high GI foods cause rapid spikes, while low GI foods do not.
Highly refined foods generally exhibit high GI; whole grains promote stable blood glucose and satiety.
Glycemic load (GL) provides a better measure of a food's impact by considering both GI and carbohydrate content, calculated by multiplying the GI by the grams of carbohydrate and dividing by 100.

Stressors Effect on Digestion

Stress significantly impacts the gastrointestinal tract and triggers the "fight or flight" response.
Stress hormones prioritize survival functions while delaying digestion.
Prolonged digestive processes can lead to fermentation and toxin release if food remains in the system longer than normal (30 minutes in the stomach, up to 72 hours in the intestines).

Description

Explore the essential nutrients vital for growth, health maintenance, and energy provision. This quiz covers macronutrients, micronutrients, and the critical role of amino acids in our diet. Understand the significance of dietary sources for essential nutrients and the impact of nutritional deficiencies.