nutrition basics

calories in a day

2000 women, 2500 men

macros ratio

• carbohydrates: 45-65%

• protein: 10%-35%

• fat: 20%-35%

vitamins vs. minerals

vitamins are organic molecules, minerals are inorganic molecules (found on periodic table)

nutrition definition

the process of eating the right kind of food so you can grow properly and be healthy

metabolism

the chemical processes by which a plant or animal uses food, water, etc. to grow and heal to make energy

organic molecules

structures with carbon and hydrogen that are based on a carbon backbone

inorganic molecules

structures not based on carbon

monomer

single unitp

polymer

multiple units

dehydration synthesis

• anabolic (build up)

losing water to make something (bond created by losing hydroxide and hydrogen)

• used to create chemical structures for energy storage (starch) and structure (cellulose)

hydrolysis

• catabolic (break down)

adding water to break something (bond broken by adding back hydroxide and hydrogen where it originally was)

• used to digest polymers to release energy (sugars)

minerals

• inorganic

• build or repair tissues

• eat variety of foods

vitamins

• organic molecules that work with enzymes

• fat soluble and water soluble

• regulate cell function and growth

• eat variety of foods

importance of water

• every organism needs water

• chemical reaction requirement

• medium for organic compounds to mix

• absorbs heat

• UV protection

how much water is needed

• can survive without for 3 days

• without food can be 8-21 days

• 3.5 litres for men (15.5 cup)

• 2.7 lites for women (11.5 cup)