Nutrition Proctor Study Guide LATEST VERSION 2021

NUTRITION PROCTOR CHAPTER 1: SOURCES OF NUTRITION Macronutrients: carbohydrates, proteins and fats CARBOHYDRATES Main function: provide energy for the body  Provide energy for cellular work  Help regulate protein and fat metabolism  Essential for normal cardiac and CNS functioning Average minimum amount needed to fuel the brain- 130 g/day Acceptable macronutrient distribution range for carbs- 45%-65% of calories Glycogen- stored carbohydrate source found in the liver and muscles.  Released as back up energy when not consuming carbs **CARBS PROVIDE 4cal/g OF ENERGY** Fiber- is categorized as a carbohydrate  Women: 25g/day  Men: 38 g/day PROTEINS Complete proteins- come from animal sources and soy. These contain sufficient amounts of all nine essential amino acids  Two incomplete proteins can make up a complete protein when combines (rice & beans, however alone these do not qualify as complete proteins) Incomplete proteins- generally from plant sources, contain all nine amino acids. However, one or more of these amino acids is not adequate for protein synthesis. Metabolic functions of proteins:  Tissue building and maintenance  Balance of nitrogen and water  Backup energy  Support of metabolic processes: nitrogen balance  Support the immune system RDA of protein- 0.8g/kg for healthy adults Acceptable macronutrient range distribution- 10%-35% of total calories Under consumption of protein  protein energy malnutrition (PEM)  Causes: Kwashiorkor and Marasmus  Both caused by lack of protein ingestion or lack of protein metabolism **PROTEIN PROVIDES 4cal/g OF ENERGY** LIPIDS (FATS) Main function: serves as a concentrated form of stored energy for the body and supplies important tissue needs  Hormone production  Structural material for cell walls  Protective padding for vital organs  Insulation to maintain body temperature  Aid in absorption of fat-soluble vitamins Food sources of fat:  Dark meat  Poultry skin  Dairy foods  Added oils: margarine, butter, oils and lard) Acceptable macronutrient distribution range of fat- 20%-30% of total calories  Less than 7% of total calories should come from saturated fats Daily limit for cholesterol- 200-300mg/day **LIPIDS PROVIDE 9cal/g OF ENERGY AND ARE THE DENSEST FORM OF STORED ENERGY** VITAMINS: WATER-SOLUBLE Water-soluble vitamins- vitamins C and B-complex Vitamin C aids in:  Tissue building  Healing  Collagen formation  Iron absorption  Immune system function Foods that contain Vitamin C:  Oranges  Lemons  Tomatoes  Peppers  Green leafy vegetables  Strawberries Conditions that require INCREASED vitamin C:  Stress & illness  Smoking: smokers should increase vitamin C by 35mg/day Deficiency of Vitamin C  Scurvy  Scurvy: hemorrhagic disease with diffuse tissue bleeding, painful limbs/joints, weak bones, swollen gums and loose teeth  Can be cured with moderate doses of Vitamin C for several days B-Complex Vitamins  Thiamin (B1)  Riboflavin (B2)  Niacin (B3)  Pyridoxine (B6)  Pantothenic Acid  Biotin  Folate  Cobalamin (B12) Function on B-complex vitamins: functions within cell metabolism. Most effect energy, metabolism and neurologic functioning Food sources that have B-complex vitamins:  Green leafy vegetables  Un-processed or enriched grains Thiamin (B1) deficiency  Beriberi (common cause: alcohol use disorder)  Ataxia  Confusion  Anorexia  Tachycardia  HA  Weight loss  Fatigue Riboflavin (B2) deficiency  Cheilosis  Scales and crackles on lips and in corners of mouth  Smooth/swollen red tongue (glossitis)  Dermatitis of the ears, nose and mouth