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Macro Nutrients
Essential nutrients required in large amounts for energy and bodily functions, including carbohydrates, proteins, and fats.
Micronutrients
Vitamins and minerals needed in smaller amounts for various bodily functions and overall health.
Proteins
Form import parts of muscle, bones, blood, enzymes and hormones; they are made up of amino acids and are crucial for growth and repair.
EG: Fish, Meat, poultry, milk, nuts and legumes(beans and lentils) are all rich sources of protein.
Carbohyrdates
Supply energy to cells in brain, nervous system, and blood, supply energy to muscles during exercise
eg grains, fuits, vegetables, and natural sugars
Fat
Supply energy: insulate, support and cushion organs: provide medium for absorption of fat soluble vitamins
eg: Animal Foods, grains, nuts, seeds, fish, vegtibles
Minerals
Help regulate body functions aid in growth and maintenance of body tissues: act as catalyst for releasing energy
Eg: found in most food groups
Calories in Fat and percentage per diet
9 Calories per gram
20-35% of Diet
Calories in Protein and percentage per diet
4 Calories per gram
10-25% of Diet
Calories in Carbohydrates and percentage per diet
4 Calories per gram
45 - 65% of Diet
Saturated Fats
Fats that are solid at room temperature, typically found in animal products and some plant oils. They can raise cholesterol levels and contribute to heart disease.
Polyunsaturated Fats
Fats that are liquid at room temperature, found in fish, nuts, and vegetable oils. They are beneficial for heart health and can help lower bad cholesterol levels.
Trans fatty Aid / Artificial trans fats
Fats found in highly processed food that can increase bad cholesterol and lower good cholesterol, raising the risk of heart disease.
Simple Carbohydrates
Sugars
Single Sugar molecules
glucose
fructose
galactose
Double sugar molecules (pairs of single sugars)
sucrose or table sugar (fructose. + glucose)
maltose or malt sugar (2x glucose)
lactose or mil sugar (galactose + glucose)
Complexe Carbohyrdates
Starches
grains (wheat, rye, rice, oats, barley)
legumes (dry beans, peas, lentils)
tubers and other vegetables (potatoes, yams, corn)
Fiber (nondigestable carbohydrates)
soluble (oats, barley, legumes) binds to cholesterol
insoluble (wheat bran, vegitables, whole grains) binds to water
RDA for fiber: 25 - 38 grams
Carbohyrdate stats
Carbohydrates: 200 - 300 grams per day, RDA: 130g per day
Added sugar stats
added sugars contribute about 250 - 300/ 13-17% of energy intake
Limit of 10% or 25-38 grams per day
Formula for Protein intake
0.36g/lbs. * body weight or 0.8g/kg of body weight
Food Label Calculations
Grams * cal/gram(Carb, Fat, Protein) = Cal (Carb, Fat, Protein)
Healthy calorie intake for Women
Sedatarh
1800 <18
2000 18-64
1600 65+
Add +400 for Active or les for moderately active
Healthy calorie intake for Men
Sedentary
2400 < 18
2600 18-64
2000 65+
Add + 400-800 for Active or moderatly active
Saturated Fat Limit
10% at age 2 or 5-6%
Sodium Limit
1 teaspoon, 2300mg
Daily Intake for 2000 calorie diet
2 ½ cups of vegetables
1 cup of Fruits
6 oz of Grains - half should be whole grain
3 cups of milk or equivalent Dairy
5 ½ oz of proteins
How many Americans are overweight
70%
Essential Fat
men - 3-5% of body fat
women - 8-12% of body fat
Non Essential Fat
Subcutaneous Fat
Visceral fat
Total Body Fat
Essential + Non Essential Fat
Men - 18 – 24%
Women - 24% - 31%
BMI - Formula
(Weight (lbs) / 2.2) / (Height (in) x 0.024)
BMI Stats
Acceptable = BMI = 18.5-24.9 kg/m2
Overweight = BMI = 25-29.9 kg/m2
Obesity = BMI ≥ 30 kg/m2
Increase in BMI correlates to heart disease, type 2 diabetes, cancers, and hypertention