3 main nutrients: carbohydrate, protein, fat

Carbs: 45-65% of daily calories and 4 cal/g of energy

Function: energy, regulate fat, cardiac and CNS system, protein metabolism

Glycogen: stores carb in the liver and muscle and it release between the meals to regulate the blood

glucose level

* Fiber intake: 25 grams for women and 38 grams for men per day

Fats: 20-35% of daily calories, less than 10% saturated fat (7% ideally)

Function: store energy, padding insulation (broken down by lipase, salivary amylase breaks down starch)

▪ Cholesterol: 200-300 mg/day

▪ Fat (lipids) provides 9 cal/g of energy

▪ If you eat 5 grams of fat, it’s 45 calories

▪ Triglycerides total 95% of fat found in food

Proteins: 10-35?ily calories, 0.8 grams/kg body weight, 4 cal/g of energy

- Broken down by pepsin

▪ Complete protein: all 9 amino acids (meat, poultry, eggs, soybeans, yogurt, seafood, cheese)

o Cereal with skim milk, pasta with cheese

▪ Incomplete: missing 1+ of essential amino acids (lentils, veggies, grains, nut, seeds, cereal, peanut

butter, pasta)

Low fiber: canned fruits, white rice, canned juices

High fiber: dried peas/beans, black beans, whole-grains, fresh fruits, brown rice

Vitamins

Fat soluble: A, D, E, K (risk for toxicity, cystic fibrosis, celiac and Crohn’s disease)

Water soluble: Vitamin C and B complex thiamine, niacin, pardaxin, panthocacid, folic, cobalamin (no

risk for toxicity, you will pee it out)

Vitamin A: vision health, skeletal and soft tissue (night blindness, immunodeficiency)

- Orange/yellow fruits, fatty fish, dairy products

Deficiency: xeropthalmia (abnormal dryness of eyes), vision issues

Vitamin B: affects energy, metabolism, and neurologic function

- Manifestations of pellagra, rash on sun-exposed skin, confusion, paranoia, diarrhea

Vitamin C: iron absorption, tissue building, citrus fruits, tomatoes, green veggies (scurvy)

Deficiency: bleeding, swelling gums, joint pain,

- Take more vitamin C during pain, illness, and smoking