o Carbs: energy for the body
130g/day
45%-65% of calories
Monosaccharides: glucose (corn syrup), fructose (fruits), galactose (in
... [Show More] milk)
Basic energy for cells
Disaccharides: sucrose (table syrup), lactose (milk sugar, maltose (malt sugar)
Energy
Polysaccharides: starches (grains, legumes, root veggies, fiber (whole grains, fruits,
veggies)
Energy, storage/digestive aid
o Fiber: adds bulk, stimulates peristalsis to ease elimination
Women 25g/day
Men 25g/day
Fruits, veggies, oats
o Proteins: tissue building, balance of nitrogen & H20, backup energy
0.8g/kg
10%-35% of total calories
Complete animal sources & soy
Incomplete-plants
Complementary – incomplete proteins that add up to complete
Vegan diets lack vitamin B12 (doesn’t occur in plants)
4 ca/g of energy
o Lipids: concentrated form of stored energy, hormone production, cell wall structure,
padding, insulation, cover nerve fibers, aid in absorption of fat soluble vitamins
200-300 mg/day
20%-35% of total calories
10% of less should come from saturated at sources
Dark meat, poultry skin, dairy foods, added oils
o Triglycerides: supply energy, allow fat soluble vitamin support, form adipose tissue
Saturated fatty acids: solid @ room temp-animal sources
Unsaturated: includes monounsaturated (nuts, canola oil, olives, avocado,
peanuts)& polyunsaturated (corn, wheat & germ, fish soybean, safflower, sunflower)
From plants
Essential fatty acids: broken down fats, supplied by diet ( omega 3 & 6-support
blood clotting, BP, inflammatory responses )
93 % of fat in food
o Vitamins: Wound healing, no usable energy for body
Water soluble: Vitamin C & B complex
Fat soluble: Vitamin A,D, E, K
Vitamin C
Wound healing
1
Citrus fruits (oranges, lemons), tomatoes, peppers, green leafy veggies,
strawberries
B-Complex
Thiamin (B1): promotes appetite, assists with muscle actions
Almost all plant & animal (meats, grains, legumes)
Deficiency can result in confusion, anorexia, tachycardia, headache,
weight loss & fatigue
Riboflavin (B2): release energy from cells
Milk, meats, dark leafy veggies
Deficiency can result in scales/cracks on lips/corners of mouth,
glossitis, dermatitis of ears/nose/mouth
Niacin (B3): metabolism of fats, glucose, alcohol
Meats, legumes, milk, whole grain , enriched breads & cereals
Deficiency can result in sun-sensitive skin lesions, GI & neuro findings
Pyridoxine/Vitamin B6: cell function, synthesis of hemoglobin
Meats, grains, legumes
Deficiency can result in macrocytic anemia, CNS disturbances
Panthothenic Acid: metabolism of carbs, fats, proteins
Meats, whole grain cereals, dried peas & beans
Deficiency can result in extremely rare, generalized body system
failure
Biotin: formation of glucose
Eggs, milk, dark green veggies
Deficiency can result –rare: depression, fatigue, hair loss, scaly red
rash
Folate: hgb 7 amino acid synthesis, new cell synthesis & prevention of neural tube
defects in utero
Liver, dark green leafy veggies, OJ, legumes
Deficiency can result in megaloblastic anemia (spina bifida/anencephaly) –
fetal neural tube defects
Fat Soluble Vitamins (A,D,E,K)
Vitamin A: vision, tissue strength/growth, embryonic development
Fatty fish, egg yolks, butter, cream , dark yellow/orange fruits/veggies
(carrots, yams, apricots, squash, cantaloupe)
Deficiency can result in vision changes, GI disturbances
Electrolytes: maintain homeostasis
Sodium, potassium , chloride
Phosphorus (P): energy transfer of RNA/DNA, acid base balance, bone/teeth
formation
Dairy, peas, meat, eggs, legumes
Iodine: synthesis of thyroxine, taken up by thyroid (when lacking thyroid glandenlarges, creates goiter)
ATI NUTRITION INGESTION, DIGESTION, ABSORPTION, METABOLISM CHAPTER 2
o Acute stress ↑ metabolism, blood glucose levels, protein catabolism
o Protein deficiency as stress hormone breaks down protein at rapid rates
o ↑ risk of complications from severe trauma/illness (skin breakdown, delayed wound
healing, infections, organ failure, ulcers, impaired medication tolerance)
2
o Protein requirements ↑ 72g/kg, ↑ to 25% of total calories
o Prolonged stress affects metabolic rate (↑)
o ↓ basal metabolic rate: short/overweight body build, starvation/malnutrition, >60 yrs of
age
o Strategies to increase protein , caloric content
add skim milk powder to milk
use whole milk in recipes instead of H20
add cheese, peanut butter, chopped hard boiled eggs, yogurt to food
dip meats in eggs or milk & coat with bread crumbs before cooking
nuts/dried beans [Show Less]