NHM Final 6 Classes of Nutrients Carbohydrates Protein Lipids fats Vitamins Minerals Water Macronutrients provide energy for the body Carbohydrates Proteins Lipids Micronutrients vitamins and minerals Do no provide energy for the body Vitamins organic and complex and can be destroyed Minerals inorganic and indestructible Can bind and hinder absorption or leach into water Energy from Food Carbs 4 kcal gm Proteins 4 kcal gm Lipids 9 kcal gm Alcohol 7 kcal gm contributes to energy but not considered a nutrient Calories are unites used to measure energy 1000 calories 1 kcal Dietary Reference Intakes DRI s Adequate Intake AI o Nutrient recommendation base on observed or experimentally determined approximation o Sufficient scientific evidence is not available to calculate RDA or EAR Estimated Average Requirement EAR o Average requirement of nutrient for healthy individuals o Only used to assess nutrient adequacy of populations Recommended Dietary Allowance RDA o Amount of nutrient needed to meet the requirements of almost all healthy individuals 97 98 o Serve as goal intake for individuals not populations Tolerable Upper Intake Level UL o Highest level of daily nutrient intake that is unlikely to have adverse health effects EAR has to be set before a RDA is set RDA is set when there is a decent amount of information out there Establishing Energy Recommendations AMDR Acceptable Macronutrient Distribution Ranges o 45 65 kcal from carbohydrate o 20 35 kcal from fat o 10 35 kcal from protein Dietary Guidelines Adequacy sufficient energy and enough nutrients Balance enough but not too much Kcal Control key is to select high nutrient density foods Moderation occasionally it low nutrient density foods Variety eat the rainbow Nutrient Density minimum nutrients on a limited energy budget o Avoid empty kcal foods o Ex low density foods such as cake potato chips and candy are low density otherwise known as empty kcalorie foods o empty because they deliver energy with little or no protein vitamins or minerals Food Groups Grains fruits and vegetables proteins milk products oils MyPlate MyPlate icon divides plate into four sections fruits vegetables grains and protein Food Labels Nutrition Facts panel must provide nutrient amount percent daily value or both of the following Total food energy Food energy from fat Total fat Saturated fat Trans fat Cholesterol Sodium Total carbohydrate starch sugar and fiber Dietary fiber Sugars Protein Percent values for the following vitamins and minerals Vitamin A Vitamin C Iron Calcium Label Definitions Fat Free o Less than 0 5 grams of fat per serving Low Fat o 3 grams of fat or less per serving Trans fat free o Less than 0 5 grams of trans fat and less than 0 5 grams of saturated fat per serving Light or lite o 1 3 fewer kcal than the comparison food Organic o At least 95 of the products ingredients have been grown and processed according to USDA regulation Anatomy of Digestive Tract Mouth Esophagus Stomach SI Large Intestine colon Rectum Anus Sphincters Upper esophageal sphincter mouth pharynx to esophagus Lower esophageal sphincter esophagus to stomach Pyloric sphincter stomach to SI Ileocecal valve SI to large intestine Peristalsis wavelike muscular contractions of the GI tract that push the contentsoccurs continuously GI tract ringed with circular muscles and surrounding the rings are longitudinal muscles Circular muscles tighten and long muscles relax o Tube is constricted Circular muscles relax and long muscles tighten o Tube bulges Secretions Required from 5 different organs Salivary glands mouth Stomach gastric juice Pancreas pancreatic juice Gallbladder bile SI intestinal juice Secretions bring in an abundance of water and variety of enzymes Enzymes facilitate a chemical reaction hydrolysis Hydrolysis addition of water to break a molecule into smaller pieces Absorption Most absorption occurs in SI Fiber not absorbed continue through digestive tract Large intestine retrieves material that it can use o Water and dissolved salts Nutrient molecules are trapped in the microvilli Simple Diffusion water and small lipids Facilitated Diffusion water soluble vitamins Active Transport glucose and amino acids require energy Carbohydrates Monosaccharides Glucose o Energy source for all cells o Mild sweet flavor o 6 sided ring Fructose o Sweet flovor o Occurs naturally in fruit and honey o 5 sided ring Galactose o No sweet flavor o 6 sided ring o Position of hydroxyl differs from glucose Disaccharides Maltose o Glucose glucose Sucrose o Glucose fructose Lactose o Glucose galactose Hydrolysis breaks things down o Disaccharide into 2 monosaccharides Condensation opposite of hydrolysis combines things o Water is a product Polysaccharides Glycogen o Storage form of energy in body Starch o Storage for of energy in plants o Grains are good source Fiber o Provides structure in stems trunks roots leaves and skins of plants thus found in all plant foods veggies fruits whole grains legumes o Built of monosaccharies and other carbohydrate derivatives o Passes through undigested Carbohydrate Absorption Primarily takes place in the small intestine Active transport o Glucose and galactose Facilitated diffusion o Fructose Fructose and galactose are metabolized by the liver Glucose sent to body s cells for energy