Nutrition

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