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Chapter 6: Protein

• Basic Building Blocks: Proteins are made of amino acids; there are 20 different ones, with 9 essential (must be consumed) and 11 non-essential.

• Complete Proteins: Foods with all essential amino acids, often from animal sources; plant proteins may require pairing (e.g., rice and beans).

• BCAAs (Branched-Chain Amino Acids): Important for muscle repair and immunity.

• Digestion: Initiated by the enzyme pepsin in the stomach.

• RDA for Protein: Generally 0.8 grams per kilogram of body weight for adults​

Chapter 7: Energy Balance and Weight Control

• Obesity Factors: Includes genetics, environment, and lifestyle factors.

• Weight Loss Program: Should focus on balanced nutrition, physical activity, and behavior changes.

Chapter 8: Micronutrients and Phytochemicals

• Micronutrients: Small quantities needed; include vitamins and minerals.

• Fat-Soluble vs. Water-Soluble: Fat-soluble (A, D, E, K) stored in body fat, higher toxicity risk; water-soluble (e.g., B vitamins, C) easily excreted.

• Phytochemicals: Plant-based compounds with health benefits, some act as antioxidants​

Chapter 9: Fluid and Electrolyte Balance

• Sodium & Potassium: Key for fluid balance; excessive sodium can raise blood pressure.

• Water Functions: Key in transporting nutrients, removing waste, regulating temperature, and cushioning joints.

• Dehydration Risks: Leads to symptoms ranging from mild (thirst, fatigue) to severe (kidney failure, coma).

• Body Water Content: Ranges 50-70%, higher in leaner individuals​

Chapter 10: Nutrients in Body Defenses

• Antioxidants: Compounds like vitamins C, A, E, and selenium protect against free radical damage.

• Free Radicals: Unstable molecules that can damage cells; antioxidants stabilize them by donating electrons.

• Fruits & Vegetables: Rich in antioxidants and vitamins essential for immune

Chapter 11: Nutrients in Bone Health

• Calcium: Vital for bone density; 99% in bones and teeth, helps in blood clotting, muscle contraction.

• Vitamin D: A hormone synthesized with sun exposure, aids in calcium absorption.

• Bone Remodeling: Balance of bone resorption (breaking down) and formation; after age 30, resorption often exceeds formation, reducing density.

• Peak Bone Mass: Achieved by age 30, starts to decline after age 40​