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Macronutrients
carbs, fats, protein
Micronutrients
vitamins, minerals, water
4947 Rule
4 carbs, 9 fats, 4 protein, 7 alco
carbohydrates
main source of energy
complex carbs
absorb slowly; fruits, veggies, whole grain
simple carbs
digest quickly; few essential minerals
fiber
roughage
soluble fiber
improve cholesterol & blood sugar; oats
insoluble fiber
bulks stool
fiber helps reduce
heart disease, colon cancer; diabetes, diverticulosis
diverticulosis
colon have air pockets
lipids
most concentrated energy
saturated fats
animal sources; solid @ room temp; single bond
trans fats
veg oil; solid@ room temp
unsaturated fats
plant source; liquid @ room temp
polyunsaturated fats
sunflower oil; 2+ double bonds
monounsaturated fats
olive oil; 1 double bond
omega 3 fatty acids
fish; 1st double bond on 3rd carbon
Hydrogenation
H+ added to UNS fat so liquid → solid
cholesterol comes from
diet & liver
cholesterol limit
300 mg
proteins
from amino acids; animal + plant source
essential amino acids
from food
non-essential amino acids
produced by body
sodium limit
2300 mg/day
potassium limit
F: 2600 mg M: 3400 mg
hypervitiminosis
vitamin overdose
Note 
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