Nutrition: Macronutrients, Carbs and Proteins

• Food provides nutrients for the human body
• Nutrition is the process of obtaining nutrients from food and using them for growth, metabolism, and repair
• Nutrients fall into six major categories: carbohydrates, proteins, lipids (fats), vitamins, minerals, and water

Macronutrients

• Macronutrients are needed in larger quantities in the diet
• Macronutrients provide the body with energy (calories)
• The key macronutrients are carbohydrates, proteins, and fats

Carbohydrates

• Carbohydrates are the body's primary source of energy
• They are broken down into glucose, which fuels cells
• Sources include grains, fruits, vegetables, and sugars
• Carbohydrates can be simple (sugars) or complex (starches and fiber)
• Complex carbohydrates are preferred as they provide sustained energy and other health benefits
• Fiber is a type of carbohydrate that the body cannot digest

Proteins

• Proteins are essential for building and repairing tissues
• They are composed of amino acids
• There are 20 amino acids, 9 of which are essential (must be obtained from the diet)
• Food sources: meat, poultry, fish, beans, eggs, and dairy products

Lipids (Fats)

• Lipids provide energy, support cell growth, and protect organs
• Fats also help the body absorb some nutrients
• Fats are classified as saturated, unsaturated, and trans fats
• Unsaturated fats are considered healthier than saturated and trans fats
• Sources include oils, nuts, seeds, avocados, and fatty fish
• Trans fats should be avoided as much as possible

Micronutrients

• Micronutrients are needed in smaller quantities
• Micronutrients are essential for various physiological processes
• The crucial micronutrients are vitamins and minerals

Vitamins

• Vitamins are organic compounds that regulate body functions
• Vitamins are categorized as water-soluble (B and C) and fat-soluble (A, D, E, and K)
• Water-soluble vitamins are not stored in the body and need to be replenished regularly
• Fat-soluble vitamins are stored in the body and can accumulate to toxic levels if overconsumed
• Vitamins are found in a variety of fruits, vegetables, and fortified foods

Minerals

• Minerals are inorganic substances that play roles in body structure and regulation
• Key minerals include calcium, iron, potassium, and zinc
• Minerals are obtained from a variety of foods, including fruits, vegetables, dairy products, and meats

Water

• Water is essential for life
• Water participates in many bodily functions, including temperature regulation, nutrient transport, and waste removal
• Humans can obtain water from drinking water, beverages, and water-containing foods

Importance of a Balanced Diet

• A balanced diet provides all the necessary nutrients in the right proportions
• A balanced diet supports optimal health and reduces the risk of chronic diseases

Dietary Guidelines

• Dietary guidelines are recommendations for healthy eating
• Guidelines typically emphasize consuming a variety of fruits, vegetables, whole grains, and lean protein sources
• Guidelines recommend limiting intake of saturated and trans fats, added sugars, and sodium

Food Groups

• Foods are often categorized into groups based on their nutrient content
• Common food groups include fruits, vegetables, grains, protein foods, and dairy
• Each food group provides a unique set of nutrients

Nutritional Labeling

• Food labels provide information about the nutrient content of packaged foods
• The Nutrition Facts label includes information on serving size, calories, macronutrients, and micronutrients
• Food labels can help consumers make informed food choices

Energy Balance

• Energy balance is the relationship between energy intake (calories consumed) and energy expenditure (calories burned)
• Positive energy balance (consuming more calories than burning) leads to weight gain
• Negative energy balance (burning more calories than consuming) leads to weight loss
• Energy expenditure is determined by basal metabolic rate (BMR), physical activity, and the thermic effect of food (TEF)

Basal Metabolic Rate (BMR)

• BMR is the amount of energy required to maintain basic bodily functions at rest
• BMR is influenced by factors such as age, sex, body composition, and genetics

Physical Activity

• Physical activity increases energy expenditure
• The amount of energy expended during physical activity depends on the intensity, duration, and frequency of the activity

Thermic Effect of Food (TEF)

• TEF is the energy required to digest, absorb, and metabolize food
• Protein has a higher TEF than carbohydrates or fats

Healthy Eating Patterns

• A healthy eating pattern emphasizes whole, unprocessed foods
• Healthy patterns limit intake of processed foods, sugary drinks, and unhealthy fats
• Examples of healthy eating patterns include the Mediterranean diet, DASH diet, and vegetarian diet

Mediterranean Diet

• The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil
• It limits intake of red meat and processed foods

DASH Diet

• The DASH (Dietary Approaches to Stop Hypertension) diet is designed to lower blood pressure
• It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy
• The DASH diet limits intake of sodium, saturated fat, and added sugars

Vegetarian Diet

• Vegetarian diets exclude meat, poultry, and fish
• Vegetarian diets can be healthy if well-planned and include a variety of nutrient-rich foods
• Vegans exclude all animal products, including dairy and eggs

Digestion

• Digestion is the process of breaking down food into smaller molecules that can be absorbed into the body
• Digestion starts in the mouth with saliva, which contains enzymes that break down carbohydrates
• The stomach secretes acid and enzymes that break down proteins
• The small intestine is the primary site of nutrient absorption
• The large intestine absorbs water and electrolytes

Common Digestive Issues

• Common digestive issues include constipation, diarrhea, and irritable bowel syndrome (IBS)
• Dietary changes can help manage digestive issues
• Adequate fiber and water intake are important for digestive health