Nutrition ATI mastery series, Nutrition
ATI mastery pt.2
Overview of nutrients - ANS-Macronutrients:
Carbohydrates: 45-65% of calories/day, 4kcal of energy/gram.
Lipids: 20-35% of calories/day, 9kcal of energy/gram.
Protein: 10-25% of calories/day, 4kcal of energy/gram.
Overview or nutrients - ANS-Micronutrients:
Vitamins:
Water soluble- B-complex vitamins, vitamin C.
Fat soluble- Vitamin A,D,E,K. Stored in liver and fatty tissue for a long time, causing increased
risk for toxicity when consumed in excess.
Minerals:
Major minerals (electrolytes)- calcium, chloride, magnesium, phosphorus, potassium, sodium.
Trace minerals- copper, fluoride, iodine, iron, selenium, zinc.
Carbohydrates - ANS-Primary source of energy, control blood glucose and insulin metabolism.
Sources: Vegetables, fruits, whole grains, dairy.
TYPES:
Simple Carbohydrates: Easy to digest, provides quick energy, causes fast increase in blood
glucose levels (fruit juice, honey, candy).
Complex Carbohydrates: Takes longer to digest, slower increase in blood glucose levels
(apples, brown rice, lentils).
Glycogen carbohydrates: stored carbohydrate energy in the liver and muscles. Broken down
and released in the bloodstream as needed through glycogenolysis.
Fiber - ANS-Non-digestible complex carbohydrates
Health benefits: increase healthy bacterial growth in the colon, softens and bulks stool to
promote more effective defecation, stabilizes blood glucose levels. Decreases risk of
hemorrhoids, diverticulitis, colorectal cancer, coronary artery disease.
Types:
,Soluble: Dissolves in fluid, derived from the inner flesh of plants. Sources: oats, barley, beans,
fruit.
Insoluble: Does not dissolve in fluid, derived from the outer skin of plants. Sources: whole
grains, nuts, seeds, vegetables, potatoes.
Recommended intake: 38 g/day for men, 25 g/day for women.
Lipids - ANS-Functions: Main source of stored energy, provide cell structure/function,
temperature regulation, protection for organs.
Sources: fats, oils, dairy, meat.
Types:
Saturated fat: Mostly found in animal products (meat, dairy). Increased LDL levels and risk for
heart disease.
Trans fat: Mostly found in processed foods. Increased LDL and decreased HDL levels.
Unsaturated Fat: "heart health" fat, found in avocados, nuts, seeds, olive oil, and vegetable oil.
Cholesterol - ANS-Produced by the liver and found in dietary sources. Cholesterol is carried
through the blood as lipoproteins (part lipid, part protein).
Functions: Cell membrane component, hormone and vitamin D synthesis, digestion.
Types:
Low Density Lipoprotein (LDL): "Bad cholesterol". Excess levels lead to sticky plaque buildup
and increase risk for atherosclerosis, heart disease, and stroke. L for Lousy "bad".
High Density Lipoprotein (HDL): "good cholesterol". Returns cholesterol to the liver, so that it
can be removed from the body. H for Happy "good".
Recommended intake: <300 mg/day (<200 mg/day for individuals at high risk for heart disease.)
Proteins - ANS-Functions: Tissue building and repair (wound healing), immune system support,
energy, maintenance of oncotic pressure.
Sources: Seafood, meat, poultry, eggs, beans, soy products, nuts, seeds, dairy products
(yogurt, milk, cheese.)
Composition: Individual or chains of amino acids.
9 essential amino acids- Cannot be made by the body, must come from food.
11 nonessential amino acids- Produced by the body under normal physiologic conditions.
Types:
Complete protein: contains all essential amino acids (animal sources, soy)
Incomplete protein: lack one or more essential amino acids (vegetables).
, Complementary protein: Two or more incomplete proteins eaten together that form a complete
protein (rice and beans).
Protein Metabolism - ANS-Anabolism: Protein synthesis (assembling individual amino acids into
chains, creating proteins.) Anabolism Adds Amino Acids together.
Catabolism: Breakdown of protein for energy. CATAbolism is the CATAstrophic breakdown of
proteins.
Nitrogen balance: Balance between anabolism and catabolism.
Positive nitrogen balance: Protein synthesis>protein breakdown. Periods of growth, pregnancy.
Negative Nitrogen Balance: Protein breakdown> protein synthesis. Starvation, severe injuries
(burns).
B-Complex Vitamins - ANS-Functions: Biochemical reactions, body growth and development,
healthy skin, metabolism, heart and nerve function, red blood cell formation.
Sources: Meat, fish, poultry, eggs, dairy products, leafy green vegetables, beans, peas, fortified
cereals/bread.
RF for deficiency: Alcohol use disorder, malnourishment, malabsorption syndromes, bariatric
surgery.
Specific B-Complex Vitamin Deficiencies - ANS-Thiamin (B1): BeriBeri. Affects cardio and
neurovascular systems, leading to increased HR, peripheral neuropathy. Wernicke-Korsakoff
syndrome (degenerative brain disorder).
Riboflavin (B2): Cheilosis (dry swollen lips, fissures at the corners of the mouth). Your "2" lips
will "B" swollen and cracked from lack of B2.
Niacin (B3): Pellagra. 3D's. Diarrhea, Dermatitis, Dementia.
Pyridoxine (B6): Peripheral neuropathy, Anemia.
Folate/Folic Acid (B9): Fetal neural tube defects (fetal spine or brain defects). Folic acid
prevents Fetal problems.broccoli.
brussels sprouts.
leafy green vegetables, such as cabbage, kale, spring greens and spinach.
peas.
chickpeas and kidney beans.Liverbutnotduringpregnancy.
Cobalamin (B12): Pernicious anemia (lack of intrinsic factor in the gastric mucosa impairs
absorption of B12.
ATI mastery pt.2
Overview of nutrients - ANS-Macronutrients:
Carbohydrates: 45-65% of calories/day, 4kcal of energy/gram.
Lipids: 20-35% of calories/day, 9kcal of energy/gram.
Protein: 10-25% of calories/day, 4kcal of energy/gram.
Overview or nutrients - ANS-Micronutrients:
Vitamins:
Water soluble- B-complex vitamins, vitamin C.
Fat soluble- Vitamin A,D,E,K. Stored in liver and fatty tissue for a long time, causing increased
risk for toxicity when consumed in excess.
Minerals:
Major minerals (electrolytes)- calcium, chloride, magnesium, phosphorus, potassium, sodium.
Trace minerals- copper, fluoride, iodine, iron, selenium, zinc.
Carbohydrates - ANS-Primary source of energy, control blood glucose and insulin metabolism.
Sources: Vegetables, fruits, whole grains, dairy.
TYPES:
Simple Carbohydrates: Easy to digest, provides quick energy, causes fast increase in blood
glucose levels (fruit juice, honey, candy).
Complex Carbohydrates: Takes longer to digest, slower increase in blood glucose levels
(apples, brown rice, lentils).
Glycogen carbohydrates: stored carbohydrate energy in the liver and muscles. Broken down
and released in the bloodstream as needed through glycogenolysis.
Fiber - ANS-Non-digestible complex carbohydrates
Health benefits: increase healthy bacterial growth in the colon, softens and bulks stool to
promote more effective defecation, stabilizes blood glucose levels. Decreases risk of
hemorrhoids, diverticulitis, colorectal cancer, coronary artery disease.
Types:
,Soluble: Dissolves in fluid, derived from the inner flesh of plants. Sources: oats, barley, beans,
fruit.
Insoluble: Does not dissolve in fluid, derived from the outer skin of plants. Sources: whole
grains, nuts, seeds, vegetables, potatoes.
Recommended intake: 38 g/day for men, 25 g/day for women.
Lipids - ANS-Functions: Main source of stored energy, provide cell structure/function,
temperature regulation, protection for organs.
Sources: fats, oils, dairy, meat.
Types:
Saturated fat: Mostly found in animal products (meat, dairy). Increased LDL levels and risk for
heart disease.
Trans fat: Mostly found in processed foods. Increased LDL and decreased HDL levels.
Unsaturated Fat: "heart health" fat, found in avocados, nuts, seeds, olive oil, and vegetable oil.
Cholesterol - ANS-Produced by the liver and found in dietary sources. Cholesterol is carried
through the blood as lipoproteins (part lipid, part protein).
Functions: Cell membrane component, hormone and vitamin D synthesis, digestion.
Types:
Low Density Lipoprotein (LDL): "Bad cholesterol". Excess levels lead to sticky plaque buildup
and increase risk for atherosclerosis, heart disease, and stroke. L for Lousy "bad".
High Density Lipoprotein (HDL): "good cholesterol". Returns cholesterol to the liver, so that it
can be removed from the body. H for Happy "good".
Recommended intake: <300 mg/day (<200 mg/day for individuals at high risk for heart disease.)
Proteins - ANS-Functions: Tissue building and repair (wound healing), immune system support,
energy, maintenance of oncotic pressure.
Sources: Seafood, meat, poultry, eggs, beans, soy products, nuts, seeds, dairy products
(yogurt, milk, cheese.)
Composition: Individual or chains of amino acids.
9 essential amino acids- Cannot be made by the body, must come from food.
11 nonessential amino acids- Produced by the body under normal physiologic conditions.
Types:
Complete protein: contains all essential amino acids (animal sources, soy)
Incomplete protein: lack one or more essential amino acids (vegetables).
, Complementary protein: Two or more incomplete proteins eaten together that form a complete
protein (rice and beans).
Protein Metabolism - ANS-Anabolism: Protein synthesis (assembling individual amino acids into
chains, creating proteins.) Anabolism Adds Amino Acids together.
Catabolism: Breakdown of protein for energy. CATAbolism is the CATAstrophic breakdown of
proteins.
Nitrogen balance: Balance between anabolism and catabolism.
Positive nitrogen balance: Protein synthesis>protein breakdown. Periods of growth, pregnancy.
Negative Nitrogen Balance: Protein breakdown> protein synthesis. Starvation, severe injuries
(burns).
B-Complex Vitamins - ANS-Functions: Biochemical reactions, body growth and development,
healthy skin, metabolism, heart and nerve function, red blood cell formation.
Sources: Meat, fish, poultry, eggs, dairy products, leafy green vegetables, beans, peas, fortified
cereals/bread.
RF for deficiency: Alcohol use disorder, malnourishment, malabsorption syndromes, bariatric
surgery.
Specific B-Complex Vitamin Deficiencies - ANS-Thiamin (B1): BeriBeri. Affects cardio and
neurovascular systems, leading to increased HR, peripheral neuropathy. Wernicke-Korsakoff
syndrome (degenerative brain disorder).
Riboflavin (B2): Cheilosis (dry swollen lips, fissures at the corners of the mouth). Your "2" lips
will "B" swollen and cracked from lack of B2.
Niacin (B3): Pellagra. 3D's. Diarrhea, Dermatitis, Dementia.
Pyridoxine (B6): Peripheral neuropathy, Anemia.
Folate/Folic Acid (B9): Fetal neural tube defects (fetal spine or brain defects). Folic acid
prevents Fetal problems.broccoli.
brussels sprouts.
leafy green vegetables, such as cabbage, kale, spring greens and spinach.
peas.
chickpeas and kidney beans.Liverbutnotduringpregnancy.
Cobalamin (B12): Pernicious anemia (lack of intrinsic factor in the gastric mucosa impairs
absorption of B12.
