macronutrients

needed in large amounts

carbohydrates

main source of energy 4 kcal/g

protein

growth and repair 4 kcal/g

fat

energy storage, hormone production 9 kcal/g

micronutrients

vitamins and minerals

vitamins

regulates body processes

minerals

structural and regulatory roles

water

temperature regulation, nutrient transport, waste removal, and lubrication

EAR

Estimated Average Requirement. Meets needs of 50%, mainly used for research

RDA

Recommended Dietary Allowance, meets needs of 97-98%. Most commonly used

AI

Adequate Intake, used when inssuficient evidence for RDA. Eg: water, potassium

UL

Tolerable Upper Intake Level, highest intake unlikely to cause harm

Vitamin A too high

Liver damage and birth defects

Carbohydrate AMDR

45-65%

Protein AMDR

10-35%

Fat AMDR

20-35%

Digestion

Mouth → salivary amylase → small intestine → pancreatic amylase → glucose absorbed

Carbohydrates function:

main energy source, fuels brain, protein sparing, and prevents ketosis

Fibre functions:

lowers cholesterol, improves bowel health, helps blood sugar control, increases fullness

soluble fibre

oats, beans, apples

insoluble fibers:

whole grains, wheat bran

protein functions:

muscle growth, enzymes, hormones, immune system, transport

digestion of proteins

starts in the stomach: pepsin → small intestine: trypsin → amino acid absorbed

Fat functions: