HAPE Nutrients

Protein

Protein is a macronutrient made of amino acids

Protein – Daily amount / % needed

10-35% of total caloric intake

Protein – Five food examples

Chicken, Fish, Eggs, Legumes, Nuts

Protein – Under-consumption results

Loss of muscle mass, brittle hair and nails, fatigue, weakened immune system

Protein – Over-consumption risks

Constipation, nausea, diarrhea, stomach pain

Water

Water is a macronutrient (non‐caloric) that makes up about 60% of the body weight. It’s critical for flushing toxins

Water – Daily amount / % needed

Men ~3.7 liters fluids/day

Water – Five food / fluid examples DELETE

Water DELETE

Water – Under-consumption results

Dehydration, Headaches, Fatigue

Water – Over-consumption risks

Headaches, nausea, vomiting, confusion, drowsiness, and muscle cramps or weakness

Fat

A macronutrient that provides energy (9 kcal/g)

Fat – Daily amount / % needed

20-35% of total calories

Fat – Five food examples

Fatty fish, avocados, nuts, seeds, plant-based oils

Fat – Under-consumption results

Dry + inflamed skin, hair loss, easy bruising, fatigue, frequent illness, mood imbalances,

Fat – Over-consumption risks

Bloating, diarrhea, stomach pain, high blood cholesterol, strokes, Type II Diabetes

Carbohydrates

Macronutrient including starches

Carbohydrates – Daily amount / % needed

45-65% of daily calories

Carbohydrates – Five food examples

Fruits, vegetables, grains, legumes, and dairy products,

Carbohydrates – Under-consumption results

Fatigue, headache, brain fog, muscle cramps, nausea, constipation

Carbohydrates – Over-consumption risks

bloating, abdominal pain, diarrhea, weight gain, high blood sugar, ↑ risk of cavities

Vitamin D

Micronutrient that helps with calcium absorption/retention

Vitamin D – Daily amount / % needed

About 600-800 IU (15-20 mcg) per day depending on age.

Vitamin D – Five food examples

Fatty fish, egg yolks and UV exposed mushrooms

Vitamin D – Under-consumption results

Weak/brittle bones

Vitamin D – Over-consumption risks

Toxicity causes hypercalcemia (kidney stones

Vitamin C

Antioxidant that helps recovery

Vitamin C – Daily amount / % needed

Adult men ~90 mg/day

Vitamin C – Five food examples

Oranges/lemons

Vitamin C – Under-consumption results

Scurvy (bleeding gums

Vitamin C – Over-consumption risks

High doses → diarrhea

Iron

Mineral essential for hemoglobin/myoglobin to transport oxygen

Iron – Daily amount / % needed

Adult men ~8 mg/day

Iron – Five food examples

Red meat

Iron – Under-consumption results

Iron deficiency anemia: fatigue

Iron – Over-consumption risks

Iron overload → organ damage (liver/heart)

B Vitamins

Group of vitamins (B1

B Vitamins – Daily amount / % needed

Varies: e.g. B12 ~2.4 µg/day

B Vitamins – Five food examples

Liver

B Vitamins – Under-consumption results

Deficiency leads to issues depending on vitamin: B12 anemia/neurological issues

B Vitamins – Over-consumption risks

Excess B6 → nerve damage