Nutrition Basics: Macronutrients and Micronutrients

Macronutrients

• Carbohydrates are essential for energy production, categorized as simple (sugars) or complex (starches, fibers). They provide 4 calories per gram. Fiber aids digestion and promotes satiety.
• Proteins are crucial for building and repairing tissues, making enzymes and hormones. Composed of amino acids. They provide 4 calories per gram. Essential amino acids are obtained from the diet.
• Fats provide concentrated energy, are vital for hormone production and cell function. They are classified as saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats. They provide 9 calories per gram. Unsaturated fats are healthier than saturated fats, and trans fats should be limited.

Micronutrients

• Vitamins are organic compounds needed in small amounts for metabolic processes. They are classified as fat-soluble (A, D, E, K) or water-soluble (B vitamins, vitamin C). They are crucial for bodily functions, and deficiencies can cause health problems.
• Minerals are inorganic elements essential for bodily functions. Examples include calcium (bone health), iron (oxygen transport), and sodium (fluid balance). Different minerals have specialized roles, and excessive intake can be harmful.

Dietary Guidelines

• A balanced diet includes a variety of foods from all food groups to ensure adequate nutrient intake.
• Portion control manages food intake to maintain a healthy weight and prevent overconsumption.
• Hydration is crucial for bodily functions as water is essential for metabolic processes.
• Nutrient density prioritizes foods with high nutrient levels relative to calories.
• Variety in food choices ensures a diverse range of nutrients.

Dietary Considerations

• Vegetarian and vegan diets require careful planning for adequate nutrient intake, particularly vitamin B12 and iron.
• Individuals with food allergies or sensitivities must avoid specific foods to prevent adverse reactions.
• Special dietary needs (e.g., diabetes, kidney disease, celiac disease) may require specific dietary modifications.
• Pregnancy and lactation require increased nutrient intake for fetal development and milk production; supplementation may be necessary.
• Adolescence and childhood need adequate nutrients for growth and development.

Energy Balance

• Caloric intake is the total calories consumed from food and drinks.
• Energy expenditure is the total calories burned through basal metabolism, physical activity, and digestion.
• Weight management balances caloric intake and expenditure for healthy weight maintenance.
• Obesity and underweight result from nutritional imbalances.
• Metabolic rate is the body's calorie-burning rate at rest, influenced by factors like genetics, activity, and age.

Food Safety

• Food contamination by bacteria, viruses, or parasites poses health risks.
• Safe food handling involves proper storage, preparation, cooking, and handling to prevent contamination.
• Foodborne illnesses result from contaminated food consumption.
• Adhering to expiration dates prevents consuming potentially hazardous food.