Nutrition Overview (Demo)

Macronutrients - The Foundation of Nutrition

Carbohydrates

Definition: Primary energy source for the body, containing 4 calories per gram
Types:
- Simple carbohydrates: Quick energy source (sugars)
  - Monosaccharides: glucose, fructose, galactose
  - Disaccharides: sucrose, lactose, maltose
- Complex carbohydrates: Slower energy release (starches, fiber)
  - Polysaccharides: amylose, amylopectin, glycogen
Dietary fiber:
- Soluble fiber: Dissolves in water, helps lower cholesterol and blood glucose
  - Sources: oats, beans, apples, citrus fruits
- Insoluble fiber: Doesn't dissolve in water, promotes digestive health
  - Sources: whole grains, nuts, vegetables
Glycemic Index (GI) and Glycemic Load (GL):
- GI measures how quickly foods raise blood sugar levels (0-100 scale)
- GL accounts for both GI and portion size
Recommended intake: 45-65% of total daily calories
- Focus on complex carbohydrates with low GI

Proteins

Definition: Building blocks for tissues, enzymes, and hormones; 4 calories per gram
Structure: Composed of amino acids linked by peptide bonds
Essential amino acids: 9 amino acids that must be obtained from diet
- Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
Protein quality:
- Complete proteins: Contain all essential amino acids (most animal products)
- Incomplete proteins: Lack one or more essential amino acids (most plant proteins)
- Complementary proteins: Combinations of incomplete proteins that together provide all essential amino acids
Functions:
- Growth and repair of tissues
- Enzyme and hormone production
- Immune function
- Transport of nutrients
- Energy source (when carbs and fats are insufficient)
Recommended intake: 10-35% of total daily calories
- 0.8g/kg body weight for average adults
- Higher needs for athletes, pregnant women, and elderly

Lipids (Fats)

Definition: Most energy-dense macronutrient; 9 calories per gram
Types:
- Saturated fats: Solid at room temperature, mostly from animal sources
  - Found in meat, dairy, coconut oil, palm oil
  - Recommendation: limit to <10% of total calories
- Unsaturated fats:
  - Monounsaturated fats: Found in olive oil, avocados, nuts
  - Polyunsaturated fats: Include essential fatty acids
    - Omega-3 fatty acids: ALA, EPA, DHA (fish, flaxseed, walnuts)
    - Omega-6 fatty acids: Linoleic acid (vegetable oils)
- Trans fats: Artificially created through hydrogenation
  - Found in some processed foods
  - Recommendation: avoid or minimize consumption
Functions:
- Energy storage
- Cell membrane structure
- Hormone production
- Insulation and organ protection
- Vitamin absorption (fat-soluble vitamins)
Cholesterol:
- Produced by the body and consumed in diet
- LDL: "Bad" cholesterol
- HDL: "Good" cholesterol
Recommended intake: 20-35% of total daily calories
- Emphasize unsaturated fats, limit saturated fats

Water

Functions:
- Temperature regulation
- Transportation of nutrients
- Removal of waste products
- Joint lubrication
- Cellular function
Recommended intake:
- Approximately 3.7L daily for men and 2.7L for women
- Varies based on activity level, climate, and individual factors
Hydration status assessment:
- Urine color (pale yellow indicates good hydration)
- Frequency of urination
- Thirst (a late indicator of dehydration)

Micronutrients and Special Topics in Nutrition

Vitamins

Fat-soluble vitamins: Stored in body fat, potential for toxicity with overconsumption
- Vitamin A (Retinol):
  - Functions: Vision, immune function, cell differentiation
  - Sources: Liver, eggs, dairy, orange/yellow vegetables
  - Deficiency: Night blindness, compromised immunity
- Vitamin D (Calciferol):
  - Functions: Calcium absorption, bone health, immune function
  - Sources: Sunlight exposure, fatty fish, fortified foods
  - Deficiency: Rickets in children, osteomalacia in adults
- Vitamin E (Tocopherol):
  - Functions: Antioxidant protection, immune function
  - Sources: Vegetable oils, nuts, seeds, green leafy vegetables
  - Deficiency: Rare, neurological problems
- Vitamin K:
  - Functions: Blood clotting, bone metabolism
  - Sources: Green leafy vegetables, fermented foods
  - Deficiency: Bleeding disorders, poor bone health
Water-soluble vitamins: Not stored in large amounts, regular intake required
- Vitamin C (Ascorbic acid):
  - Functions: Antioxidant, collagen formation, immune function
  - Sources: Citrus fruits, berries, peppers, broccoli
  - Deficiency: Scurvy (poor wound healing, bleeding gums)
- B Vitamins:
  - B1 (Thiamine): Energy metabolism, nervous system function
  - B2 (Riboflavin): Energy production, cellular function
  - B3 (Niacin): Energy metabolism, DNA repair
  - B5 (Pantothenic acid): Energy production, fat metabolism
  - B6 (Pyridoxine): Protein metabolism, neurotransmitter production
  - B7 (Biotin): Fatty acid synthesis, glucose production
  - B9 (Folate): DNA synthesis, cell division, prevents neural tube defects
  - B12 (Cobalamin): Red blood cell formation, neurological function
  - Sources: Whole grains, meat, eggs, legumes, leafy greens
  - Deficiencies: Various conditions including anemia, neurological issues

Minerals

Major minerals (needed in larger amounts):
- Calcium:
  - Functions: Bone and teeth structure, muscle contraction, nerve transmission
  - Sources: Dairy products, fortified plant milks, leafy greens
  - Deficiency: Osteoporosis, muscle cramps
- Phosphorus:
  - Functions: Bone structure, energy metabolism, acid-base balance
  - Sources: Meat, dairy, legumes, nuts
  - Deficiency: Rare, weakness and bone pain
- Magnesium:
  - Functions: Enzyme activation, muscle and nerve function, bone health
  - Sources: Nuts, seeds, whole grains, leafy greens
  - Deficiency: Muscle cramps, cardiac arrhythmias
- Sodium:
  - Functions: Fluid balance, nerve transmission, muscle contraction
  - Sources: Table salt, processed foods
  - Concerns: Excessive intake linked to hypertension
- Potassium:
  - Functions: Fluid balance, nerve function, muscle contraction
  - Sources: Fruits, vegetables, legumes, dairy
  - Deficiency: Weakness, cardiac arrhythmias
- Chloride:
  - Functions: Fluid balance, stomach acid production
  - Sources: Table salt, many foods
- Sulfur:
  - Functions: Protein structure, detoxification
  - Sources: Protein-rich foods
Trace minerals (needed in smaller amounts):
- Iron:
  - Functions: Oxygen transport, energy production
  - Sources: Red meat, spinach, legumes, fortified cereals
  - Deficiency: Iron-deficiency anemia
- Zinc:
  - Functions: Immune function, wound healing, DNA synthesis
  - Sources: Meat, shellfish, legumes, nuts
  - Deficiency: Growth retardation, immune dysfunction
- Copper:
  - Functions: Iron metabolism, connective tissue formation
  - Sources: Organ meats, seafood, nuts, seeds
- Iodine:
  - Functions: Thyroid hormone production
  - Sources: Iodized salt, seafood, dairy
  - Deficiency: Goiter, hypothyroidism
- Selenium:
  - Functions: Antioxidant protection, thyroid function
  - Sources: Brazil nuts, seafood, meat, grains
- Fluoride:
  - Functions: Tooth and bone strength
  - Sources: Fluoridated water, tea, seafood
- Manganese, Chromium, Molybdenum:
  - Various metabolic functions

Nutritional Assessment and Planning

Anthropometric measurements:
- Height, weight, BMI (Body Mass Index)
- Waist circumference
- Body composition analysis
Biochemical assessment:
- Blood tests for nutrient levels
- Functional tests
Dietary assessment methods:
- 24-hour recall
- Food frequency questionnaire
- Food diary/record
- Diet history
Nutritional requirements across life stages:
- Infancy and childhood
- Adolescence
- Adulthood
- Pregnancy and lactation
- Elderly
Dietary planning tools:
- MyPlate: Visual guide for balanced meals
- Dietary Reference Intakes (DRIs)
  - Recommended Dietary Allowance (RDA)
  - Adequate Intake (AI)
  - Tolerable Upper Intake Level (UL)
  - Estimated Average Requirement (EAR)
- Exchange lists
- Nutrient density concept

Nutrition and Health

Diet-related chronic diseases:
- Cardiovascular disease
- Type 2 diabetes
- Obesity
- Certain cancers
- Osteoporosis
Dietary patterns associated with health benefits:
- Mediterranean diet
- DASH diet (Dietary Approaches to Stop Hypertension)
- Plant-based diets
- Nordic diet
Food safety and technology:
- Foodborne illness prevention
- Food preservation methods
- Food additives and contaminants
- Genetically modified organisms (GMOs)
Sustainable nutrition:
- Environmental impact of food choices
- Food waste reduction
- Local and seasonal eating