Nutrition Basics: Macronutrients and Micronutrients

Study Notes

Macronutrients:
- Carbohydrates: provide energy, found in grains, fruits, vegetables, and dairy products
- Proteins: build and repair tissues, found in meat, poultry, fish, eggs, dairy products, and legumes
- Fats: provide energy and support growth, found in oils, nuts, seeds, avocados, and fatty fish
Micronutrients:
- Vitamins: essential for growth, maintenance, and regulation of bodily functions
- Minerals: essential for growth, maintenance, and regulation of bodily functions

Fruits:
- Provide vitamins, minerals, and antioxidants
- Examples: apples, bananas, berries, citrus fruits, tropical fruits
Vegetables:
- Provide vitamins, minerals, and antioxidants
- Examples: leafy greens, root vegetables, cruciferous vegetables, allium vegetables
Dairy:
- Provide calcium, protein, and vitamins
- Examples: milk, cheese, yogurt, butter
Protein:
- Provide protein and essential amino acids
- Examples: meat, poultry, fish, eggs, legumes, nuts, seeds
Grains:
- Provide carbohydrates, fiber, and B vitamins
- Examples: bread, pasta, rice, cereals, oats
Fats and Oils:
- Provide energy and support growth
- Examples: oils, nuts, seeds, avocados, fatty fish

Cooking:
- Methods: grilling, roasting, boiling, steaming, frying
- Effects: breaks down nutrients, kills bacteria, makes food more digestible
Preservation:
- Methods: canning, freezing, dehydrating, smoking, fermenting
- Effects: extends shelf life, prevents spoilage, maintains nutrients

Foodborne Illnesses:
- Caused by: bacteria, viruses, parasites, contaminants
- Prevention: proper handling, cooking, and storage
Food Security:
- Availability: access to sufficient food
- Accessibility: ability to afford and obtain food
- Utilization: ability to prepare and consume food safely

Macronutrients consist of carbohydrates, proteins, and fats, which provide energy, build and repair tissues, and support growth, respectively.
Macronutrients are found in various food sources, including grains, fruits, vegetables, dairy products, meat, poultry, fish, eggs, legumes, oils, nuts, seeds, and avocados.
Micronutrients, comprising vitamins and minerals, are essential for growth, maintenance, and regulation of bodily functions.

Fruits provide vitamins, minerals, and antioxidants, with examples including apples, bananas, berries, citrus fruits, and tropical fruits.
Vegetables provide vitamins, minerals, and antioxidants, with examples including leafy greens, root vegetables, cruciferous vegetables, and allium vegetables.
Dairy products provide calcium, protein, and vitamins, with examples including milk, cheese, yogurt, and butter.
Protein-rich foods provide protein and essential amino acids, with examples including meat, poultry, fish, eggs, legumes, nuts, and seeds.
Grains provide carbohydrates, fiber, and B vitamins, with examples including bread, pasta, rice, cereals, and oats.
Fats and oils provide energy and support growth, with examples including oils, nuts, seeds, avocados, and fatty fish.

Cooking methods, such as grilling, roasting, boiling, steaming, and frying, break down nutrients, kill bacteria, and make food more digestible.
Food preservation methods, including canning, freezing, dehydrating, smoking, and fermenting, extend shelf life, prevent spoilage, and maintain nutrients.

Foodborne illnesses are caused by bacteria, viruses, parasites, and contaminants, and can be prevented through proper handling, cooking, and storage of food.
Food security is comprised of three components: availability (access to sufficient food), accessibility (ability to afford and obtain food), and utilization (ability to prepare and consume food safely).