NUTRITION & METABOLISM

Daily Caloric Intake Carbohydrates: 45% – 65%

Fats: 20% -35%Mostly unsaturatedOmega-3 fatty acids

Proteins: 10% - 35%

Actual amounts of each are dependent on individual’s metabolism and activity

Carbohydrates

Most ingested as complex carbsStarchesCellulose

Refined carbs are unhealthyVitamins, minerals & fiber removedRapidly broken down into glucose

Absorption of Fats

Fatty acids and monoglycerides enter epithelium of small intestine

Reassembled as triglycerides in smooth ER

Triglycerides, cholesterol, and phospholipids are covered with protein chylomicrons

Absorption of fats, cont.

Chylomicrons enter lacteal of villi

Enters blood and transport fats to liver and other tissues

http://bcs.whfreeman.com/thelifewire/content/chp50/5002001.html

Processing of Fats

Lipoprotein lipase in blood breaks down triglycerides:

Fatty acids and glycerol can be taken up by cells

Cholesterol and protein taken up by liver

Liver repackages cholesterol and triglycerides & binds with proteins

Cholesterol

HDLsGood cholesterolCollects excess and delivers to liverDecreases CVD

LDLsBad cholesterolDelivers to cells

Types of Fats Monounsaturated & stearic acid (sat fat in

chocolate)Raises HDL

Omega-3Lowers LDLs

Trans fatsRaise LDLLower HDL

Protein In adults, there are 9 essential amino

acids

Complete proteins:MeatEggsFishNutsMilk

Other protein sources may not have all the essential amino acids or in proper proportionGelatinSoybeansBeansPeasPeanuts

Healthiest sources of protein:Fish, chicken, nuts, legumes

Vitamins Organic

Fat soluble vitamins – excess storedA: visionD: bone density, immunity, Ca absorptionE: antioxidantK: clotting

Water soluble – excess excretedBC: immunity

NY Times article…

Minerals

Inorganic

Salts – Ca, K, Na, Cl, P, S, Mg, Cu, I, Fl, Zn, Se

Help with fluid balance

Most likely to be deficient in IRON (anemia)Hemo- and myoglobinCytochromes

Antioxidants Oxidants/Free radicals

Damage DNAAlso damage cell membranes

Anitoxidants – destroy free radicalsSeleniumMagnesiumZincCopperMany phytochemicalsTea

Phytochemicals

Plant compoundsFruits & veggies

Many are antioxidantsEx. Lycopene

Darker is better

Metabolism

BMRMetabolism under resting conditionAmount of energy needed to carry on vital

life functions

TMRBMR + energy used in activity

Body Mass Index (BMI)

Relationship of height and weightFormula: weight (lb) / [height (in)]2 x 703

Used to determine obesity< 18.5 = underweight18.5 – 24.9 = normal25 – 29.9 = overweight> 30 = obese