Nutrition

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Macronutrients

Supply our bodies with

energy(calories) for
daily activities and work
They include: proteins,
carbohydrates, and fats

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Proteins
Are composed of at least 20 amino
acids
9 of these are essential amino acids
(cannot be synthesized by the body)
The rest are non-essential (body
can synthesize them)
Supply 4 calories per gram
Complete proteins foods that contain
all amino acids (ex: meats, eggs,
cheese, etc)
Incomplete proteins vegetable
proteins often contain one or more
amino acids
in limited amounts
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Proteins
All body tissues contain protein
Component of hormones,
enzymes, the immune system,
and essential for bodys fluid
balance
Should compose 10 15% of a
persons diet (higher if younger
or in periods of growth)

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Carbohydrates
Are the bodys most important energy
source
Each gram yields 4 calories of energy
Diet should include 50 60 percent carbs
Complex carbs take longer to absorb,
have low glycemic index (ex: legumes,
pasta, fruits, vegetables, etc)
Simple carbs have high glycemic index,
not as good for you
(ex: sugar)

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Fats
like carbohydrates, lipids supply
energy to the cells of the body (9
calories per gram)
unlike carbohydrates, lipids are difficult
for the body to break down
lipids are insoluble in water
aid in the absorption of vitamins
insulate the body and protects some
delicate organs
key components in cell membrane
act as raw materials for synthesis of
hormones and other chemicals
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Fats
Saturated Fats
Solid at room temp usually derived from
animal food products
ex. lard and butter

Unsaturated Fats
Liquid at room temp usually derived from
plant sources
ex. Olive, sunflower, soybean oils

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Cholesterol
Most common steroid in body
used to make hormones,
vitamin D, bile acids
has been associated with
heart disease and circulatory
problems
if cholesterol forms with other
fats, it can form plaque that
may block vessels
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Micronutrients
are nutrients required in small
quantities to orchestrate a whole
range of physiological functions,
but which the organism itself
cannot produce
Do not provide energy themselves
Include vitamins and minerals
Include fat-soluble vitamins (A, D,
E, K), and water-soluble vitamins
(the rest!)
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Vitamins
B1 (thiamin): supports nerve function
and energy metabolism
B2 (riboflavin): This supports energy
metabolism, normal vision and skin
health. It's also used in treating
migraines
B3 (niacin): This supports energy
metabolism, skin health, nervous
system and digestive system
Biotin: This supports energy
metabolism, fat synthesis, amino acid
metabolism, and glycogen synthesis
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Vitamins
B6 (pyridoxine): This supports amino
acid and fatty acid metabolism, and red
blood cell production
Folate: This supports DNA synthesis
and new cell formation. Many pregnant
woman and woman trying to get
pregnant are urged to take folic acid for
this reason
B12: This is used in new cell synthesis,
helps break down fatty acids and
amino acids, and supports nerve cell
maintenance
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Vitamins
A (retinol): A supports vision, skin, bone and
tooth growth, immunity and reproduction
C (ascorbic acid): This supports collagen
synthesis, amino acid metabolism, helps
iron absorption, immunity, and is an
antioxidant
D: This promotes bone mineralization
E: This is an antioxidant, regulation of
oxidation reactions, and supports cell
membrane stabilization
K: Is important for the synthesis of bloodclotting proteins, and it regulates blood
calcium
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Minerals
Sodium: This maintains fluid and
electrolyte balance, supports muscle
contraction and nerve impulse
transmissions
Chloride: This maintains fluid and
electrolyte balance, and aids in digestion
Potassium: This maintains fluid and
electrolyte balance, cell integrity, muscle
contractions and nerve impulse
transmission
Calcium: This aids in the formation of
bones and teeth, and supports blood
clotting
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Minerals
Phosphorus: Helps aid in the
formation of cells, bones and teeth,
and maintains acid-base balance
Magnesium: It supports bone
mineralization, protein building,
muscular contraction, nerve
impulse transmission, and
immunity
Iron: Component of haemoglobin;
carries oxygen throughout body's
cells
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Minerals
Zinc: It's a part of many enzymes,
involved in production of genetic
material and proteins, transports
vitamin A, taste perception, wound
healing, sperm production and the
normal development of the fetus
Iodine: This is a component of thyroid
hormones that help regulate growth,
development and metabolic rate
Copper: This is necessary for the
absorption and utilization of iron,
supports formation of hemoglobin and
several enzymes
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