Understanding Macronutrients and Micronutrients

Carbohydrates: Primary energy source; includes sugars, starches, and fiber.
- Types: Simple (sugars) and complex (starches and fibers).
- Functions: Energy, digestive health, and regulation of blood glucose.
Proteins: Essential for growth, repair, and maintenance of body tissues.
- Made of amino acids; 20 different amino acids, 9 essential.
- Functions: Enzyme production, immune function, hormone synthesis.
Fats: Important for energy storage, hormone production, and cellular functions.
- Types: Saturated, unsaturated (monounsaturated, polyunsaturated), and trans fats.
- Functions: Absorption of vitamins (A, D, E, K), insulation, and protection.

Vitamins: Organic compounds needed in small amounts.
- Fat-soluble (A, D, E, K) stored in body fat.
- Water-soluble (B-complex, C) not stored, need regular intake.
Minerals: Inorganic elements needed for various bodily functions.
- Major minerals: Calcium, potassium, magnesium, sodium.
- Trace minerals: Iron, zinc, selenium, copper.

Importance of water: Essential for biochemical reactions, temperature control, and waste removal.
Daily intake recommendations vary based on age, gender, and activity level.

Processes: Glycolysis, Krebs cycle, and electron transport chain.
ATP (adenosine triphosphate) is the main energy currency of cells.
Nutrient utilization: Carbohydrates are primarily metabolized for quick energy, fats for prolonged energy, and proteins as a last resort.

Methods: Dietary surveys, anthropometric measurements, biochemical tests.
Key indicators: Body mass index (BMI), waist-to-hip ratio, and nutrient deficiencies.

Focus on whole foods: Fruits, vegetables, whole grains, lean proteins, and healthy fats.
Limit added sugars, saturated fats, and sodium.
Importance of portion control and balanced diet for overall health.

Nutritional needs vary by age, gender, and health status.
Consider factors like pregnancy, lactation, and chronic diseases (e.g., diabetes, heart disease).
Emerging trends: Plant-based diets, intermittent fasting, and personalized nutrition.

Carbohydrates are the primary energy source for the body.
- They come in simple forms like sugars and complex forms like starches and fibers.
- Their functions include providing energy, promoting digestive health, and regulating blood glucose levels.
Proteins are crucial for growth, repair, and maintaining body tissues.
- They are composed of amino acids, with 9 being essential for human health.
- Their roles encompass enzyme production, immune function, and hormone synthesis.
Fats are essential for energy storage, hormone production, and cellular functions.
- Types of fats include saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats.
- Their functions include absorbing essential vitamins, providing insulation, and offering protection.

Vitamins are organic compounds needed in small amounts for various bodily functions.
- They are categorized as fat-soluble (A, D, E, K) or water-soluble (B-complex, C).
- Fat-soluble vitamins are stored in body fat, while water-soluble vitamins need regular intake as they are not stored.
Minerals are inorganic elements that play crucial roles in bodily functions.
- Major minerals include calcium, potassium, magnesium, and sodium.
- Trace minerals include iron, zinc, selenium, and copper.

Water is essential for biochemical reactions, temperature control, and waste removal.
Daily intake recommendations vary based on age, gender, and activity level.

Energy metabolism involves a series of processes: glycolysis, the Krebs cycle, and the electron transport chain.
ATP (adenosine triphosphate) is the primary energy currency of cells.
Carbohydrates are primarily metabolized for quick energy, fats for prolonged energy, and proteins are used as a last resort.

Methods for assessing nutrition include dietary surveys, anthropometric measurements, and biochemical tests.
Key indicators of nutritional status include body mass index (BMI), waist-to-hip ratio, and nutrient deficiencies.

Prioritize whole foods: fruits, vegetables, whole grains, lean proteins, and healthy fats.
Limit added sugars, saturated fats, and sodium intake.
Portion control and a balanced diet are crucial for overall health.

Nutritional needs differ based on age, gender, and health status.
Factors like pregnancy, lactation, and chronic diseases (e.g., diabetes, heart disease) influence nutritional requirements.
Emerging trends in nutrition include plant-based diets, intermittent fasting, and personalized nutrition.