Macronutrients, Micronutrients, & Nutrition for Health Maintenance Flashcards
optimal nutrition
Optimal nutritional status is achieved when nutrients consumed meet daily requirements and metabolic demands (certain situations may increase demands). Individuals with optimal nutritional status have a lower risk of developing chronic diseases and generally live longer than those with a chronic illness
carbohydrates
- Our major fuel source (4 kcal/g)
- Whole grains have better sustained glucose level
- Simple carbohydrates
- Monosaccharides
- Glucose, fructose, galactose
- Fructose associated with fatty liver disorder
- found in fruits and honey - Disaccharides
- Sucrose, maltose, lactose
- Found in table sugar, milk, dairy products
- Monosaccharides
- Complex carbohydrates
- Polysaccharides
- Starches, glycogen, fiber
- Cereal grains, potatoes, legumes
fats
- Ideally, no more than 30% of total calories (mostly unsaturated)
- <10% from saturated fat
- Unsaturated is better
- Kinds of fat
- Polyunsaturated, Monounsaturated, Saturated, Trans fat
Helps produce essential fatty acids
Provides source of energy (9kcal/g)
Helps with brain development in children, insulates the body, component of cell development, absorbs fat soluble vitamins, improves taste/enjoyment of food
protein
- The average healthy adult requires approximately 45-65gm (0.8-1gm/kg/day) of protein
- 10-35% of daily caloric intake
- Nutritionally depleted individual under certain stressors can require up to 150gm/day of protein to ensure a + nitrogen balance
- May be lower in individuals with ESRD or CKD (end stage renal disease, chronic kidney disease)
water soluble vitamins
C, B
fat soluble vitamins
ADEK
vitamin A
Men: 900 mcg/retinol equivalents
Women: 700 mcg/retinol equivalents
Aides in:
Maintaining visual acuity
Reducing the risk of infection
Growth development
Preventing anemia
Maintaining skin
Sources: Fish, milk, carrots, liver, sweet potatoes
vitamin A toxicity
Risks:
Excessive liver consumption
Supplement or pharmacologic users (e.g. acne treatment)
Arctic explorers (polar bears, seals)
Pregnant women
Symptoms
Hypervitaminosis A
Reduced bone density and increased fracture risk
Teratogenic
Increased intracranial pressure, dizziness, nausea, headaches, skin irritation, joint pain, coma, death
calcium
Recommended daily intake: 10 to 15 mmol/day
Important for bone & teeth formation
Useful in healthy muscle and nerve function
Cardiac conduction
Muscle contractions
Hypercalcemia
- Kidney stones
- Constipation
Follow UL
vitamin D
Known as the “sunshine vitamin”
Recommended intake IU
For those under 8: 400iu (can go up to 3000iu)
Vitamin D drops for infants being breastfed
For those over 8 and adults: 600iu (can go up to 4000iu)
Found in fortified foods, fish, eggs, dairy
Increases absorption of calcium & supports bone health
Helps support the muscles, nerves and immune system
Deficiency can lead to: rickets, osteomalacia, poor bone health, muscle weakness, fatigue, pain, sweating, GI upset
Fat soluble vitamin
zinc
8-11 mg
Supports the immune system
Helps to make protein and DNA
Helps with fetal growth and development
Promotes wound healing
Fortified in foods (cereal, legumes, clams)
zinc deficiency
Rare
Acne, dermatitis, thin hair, impotence, rashes, diarrhea, poor appetite, decreased taste, poor alertness
Poor wound healing
Poor growth
zinc toxicity
Nausea, vomiting, diarrhea
Poor appetite
Headaches
Can affect health, immunity long term at high doses
magnesium
310-420mg
Commonly found in legumes, nuts, spinach
Helps to keep your muscles, bones & nerves healthy
Too much can lead to abdominal pain and diarrhea
Too little can lead to electrolyte disturbances
Cautious in renal disease
vitamin E
Recommended daily intake: Adults: 15 mg
Fat soluble vitamin
Deficiencies can lead to neurological defects
Helps to improve immune function and prevents damage from free radicals
Can usually be obtained by food – spinach, dandelions, peppers, avocado, fortified cereals, fish, nuts, vegetable oils
