Carbs: 45-65% of daily calories

function: energy, regulate fat, cardiac and cns system, protein metabolism.

Glycogen: stored carb in the liver and muscle and it release between the meals to regulate the Blood glucose level.

Carbs 4 calories per gram per energy

* Fiber intake 25gr women, for M 38gr per day

* Protein 10-35?ily calories, 0.8 gr per kg body weight, tissue building, immune function, neutral nitrogen balance. Wound healing is important.

 Complete protein: all 9 amino acids, animal sources and soy

 Incomplete: 2 different one together is complete like rice plus beans.

 Protein 4 calories per gram per energy.

 Fat lipids: 20-35% of daily calories. Les that 10 sutured fat, ideally 7%

Function: store energy, padding insulation. Hormone, absorption of fat-soluble vitamin

 Cholesterol: 200-300 mg/day

 Fat provides 9 calories/energy

If you eat 5 gr of fat how many calories: 45 calories.

Vitamins:

Fat soluble: A, D, E, K they have risk for toxicity, don’t overdose, CF, celiac and crohns disease Water soluble: Vitamin C and B complex thiamine, niacin, pardaxin, panthocacid, folic, cobalamin: no risk for toxicity, you will pee it out.

Vitamin c: iron absorption, tissue building Citrus fruits, tomatoes, green veggie.

Deficiency in vitamin C: bleeding, swelling gums and joint pain, during pain and illness take more, during smoking take more

B complex: CNS functioning, meats, milk, whole grains, legumes, green leafy veggies. Pregnancy get folic acid.

Def B12: pernicious anemia.

Vitamin A: vision health, skeletal and soft tissue: orange and yellow fruits, fatty fish, dairy products.

Deficiency: xeropthalmia and vision issue

Vitamin D: absorption of calcium and phosphorus. Sunlight, Milk, fatty fish and eggs. Deficiency: bone loss

Vitamin E: serve as antioxidants: fat containing food, nuts, dark green veggies. Deficiency very rare: muscle pain.