Nutrition 1-

There are 4 basic nutrients that are essential to life:

water
Carbs
Protiens
Fats
We also need minerals and vitamins

Water
Our bodies are about 2/3 water
Lean muscle mass about 73% water fat about 20% water
Is the medium for chemical reactions
It helps transport nutrients and waste products in and out os cells
Necessary for all excretory, digestive, circulatory, absorptions functions
Maintains body temp (sweat evaporation)
Needed for utilization of water soluble vitamins
Adequate hydration consists of consuming eight glasses of water (8 oz. each)= 64
ounces
We can only survive a few days without water
Water is "lost" through kidneys, lungs, feces and skin
Bottled water sources (FDA required label listing)
Wells
Spas
Springs
Geyesers
Public Water Supply
Term mineral water is misleading
May add Ca, Mg and K for taste
All water except for distilled and specially purified water have minerals
Carbs
Supplies body with energy to function
Found almost exclusively in plant foods
Milk and milk products are the only significant animal sources of carbohydrates
Divided into simple and complex
Recommendation for carbs to make up approx. 60% of the dietary intake of calories
1 gram yields 4 kcals of energy
Consumption of at least 50-100 grams a day is critical to prevent ketosis
Simple Carbs
Simple sugars
Fruits are the best source
Complex Carbs
Simple sugars are strung together to form long chains
Explames include fiber and starches
Foods rich in complex carbs include vegies, whole grains, peas and beans
Main source of fuel
Glucose is only source of fuel for the brain and red blood cells
Glucose is used directly for energy or is stored as glycogen in the liver
When liver stores of glycogen are full it is stored as fat globules
Refined (processed) vs Unrefined
^ refined sugar intake can lead to diabetes or hypoglycemia
Fiber (roughage) is plant material that is resistant to the digestive process
Much of it is excreted in the stool
Fiber
Retains water
Decreases incidence of hemorrhoids and constipation
Reduces risk of colon cancer
 Binds cholesterol therefor decreasing risk of heart disease
Proteins
Essential for growth and development
Provides energy (4 kcals per gram)
Found in muscles, CT, blood transportation proteins, visual pigments
Maintains proper pH balance within body
Blood clotting factors
Made of amino acids
RDA: 0.8 gram of protein per kilogram of healthy body weight
Essential vs Non-Essential
Essential- must be obtained from diet (body cannot make)
Nonessential- can be made from another amino acids
Complete proteins
contain ample amounts of essential amino acids (meat, fish, cheese eggs milk
yogurt soybean products)
Incomplete
Contain only some of the essential amino acids (grains, legumes and green leafy
veggies)
In starvation or decrease = ketoacidosis
Liver forced to make glucose from amino acids
Adkins diet
Fats
Needed for normal brain function in infants and children
Energy storage, insulation, transportation of fat soluble vitamins
Most concentrated form of fuel in the body
Should be 20-25% of total caloric intake
Two main types (cholesterol and fatty acids)
Provides feelings of safety
Yield about 9 kcals of energy per gram
3 categories
Saturated- no double bonded carbons
Found primarily in animal products including whole cream/milk and
cheese especially beef, veal, lamb, pork and ham
Also found in come oils
Solid at room temp
Used to manufacture cholesterol by the liver
Polyunsaturated- more than one double bond
Found in oils (corn, soybean, safflower and sunflower oils)
Also found in some fish oils
May acutally lower total blood cholesterol level (even HDL's)
Trans-fatty acids: hydrogenation of polyunsat.
Intake should only by <10% of total caloric intake
monounsaturated- one carbon double bond
Mostly found in vegetables and nut oils (olive, peanut and canola)
Reduce LDL's without affecting HDL's
Intake recommended to 10-15% of total caloric intake
Triglyceride is the major form of fat in the body and food
It is formed by attaching three fatty acids to a glycerol backbone
Essentiality of a polyunsaturated fatty acid depends upon the location of C=C bonds
Omega-3 Fatty Acids: C=C bond is at 3rd/4th C
alpha-linolenic acid= major omega 3 F.A.
Linoleic acid= major omega 6 F.A.
Our bodies cannot produce omega 3 or 6 fatty acids
Omega 3 and 6 fatty acids:
Participate in immune processes and vision
Help form cell membranes
 Aid in the production of hormone like compounds
Omega-6 sources
Plant oil
Cholesterol
Forms part of important hormones: estrogen, testosterone, active Vitamin D
hormone
Building block for bile acids (needed for fat digestion)
Essential component of cell membranes
High in organs such as liver, heart and kidneys

Nutrition 2-
Vitamins
Needd for normal function, growth and maintenance of the body
Do not supply energy directly but are necessary in many energy yielding
reactions (co- enzymes)
Considered micronutrients
RDA- instituted by the US Food and Nutrition Board as a standard for the daily
amounts of vitamins needed by a healthy person
Usually the bare minimum to ward off deficiency diseases (maximum
health vs borderline health)
Synthetic-
created in laboratory settings from isolated chemicals that mirror those
found in nature
Natural- derived from food sources
May contain other nutrient benefits not discovered
Are protien bonded (^ absorption)
Fat Soluble Vitamins-
Not readily excreted from the body
Stored mostly in the liver and fatty tissues
Can accumulate becoming toxic
Toxicities of A and D are most common
Can occur with long term intake or supplementation of 5x the RDA
Are absorbed along with dietary fat
Vit A (retinol carotenoids)
Promotes light and color vision
Promotes growth
Prevents drying of skin and eyes
Promotes resistance to bacterial infection
Deficiency= nightblindness, poor growth, impaired reproduction, dry eyes
Toxicity
Fetal malformations/birth defects
Spontaneous abortion
Coloration of skin
Tissue damage to liver, bones, eyes
Recurrent joint and muscle pain
Loss of hair
Headache nausea and vomitting
Sources- liver, fish oils, milk, eggs. dark green/orange veggies and fruits
Do not exceed 1.5% of RDA while pregnant
Vit E
Antioxidant/Free radical protection
Improves vitamin A absorption if vit A intake is low
Prevents break down of unsaturated fatty acids
Helps metabolize iron
Helps maintain nervous tissue, immune and insulin function
Deficiency= incread risk of heart disease and hemolysis (especially in
infants)
Toxicity
Can decrease vitamin Ks role in blood clotting
May exacerbate anticoagulant meds
Muscle weakness
Headaches, fatigue, nausea
Sources- plant oils, margarine, leafy greens and asparagus
Notes- alpha-tocopherol is the most active form
smokers at ^ risk for deficiency
Vit D
Considered a hormone
Cells in skin can convert a cholesterol-like substance to vit D
using sunlight
to become active it must first be metabolized by the liver and
then the kidneys
Functions
To regulate calcium and bone metabolism
Done by regulating absorption of calcium and
phosphorus from the intestine, reduce kidney excretion of
calcium and regulate calcium deposit in bone
Reduce the risk of breast, colon and prostate cancer
Topically to treat psoriasis
Deficiency
Decreased calcium and phosphorus deposition in bone (rickets
in children, osteomalacia/osteoporosis in adults)
Muscle weakness
Tetany
Can be due to decrease in dietary intake, decreased absorption,
decreased sunlight or cirrhosis of the liver
Toxicity-
Over absorption of Ca in kidneys and liver (Ca deposits in soft
tissue)
Weakness, loss of appetite, Diarrhea, Vomiting, Mental
confusion, ^ Urine output
Sources
Fatty fish/fish oils, Vit D fortified milk, Eggs, Liver, Butter
Notes
20 minutes of sunlight a day is sufficient (shut in elderly most at
risk)
Children need more because of developing bones
Only 5x the RDA can create a toxicity esp in kids
Vit K
Vital for blood clotting (contributes to synthesis of prothrombin)
Given to infant after birth to stimulate intestinal bacterial flora growth
(produces vit K)
Two forms-
Found in food
Intestinal flora
Deficiency-
With prolonged antibiotic use and long standing fat absorption
deficiencies
Hemorrhage, easily bruised
Toxicity
Interferes with regulated anticoagulant activity, anemia, jaundice
Sources- Liver, green leafy veggies, broccoli, peas/green beans
Notes- Foods rich in Vit K are resistant to loss by cooking
 Water soluble Viatmins
Excess is deposited in urine or stool
Large amounts are lost during food processing and preparation
B1 (thiamin)
Functions-
Release energy from carbs (co-enzyme)
Proper nerve function
Aids in production of hydrochloric acid
Antioxidant
Deficiency-
Weakness, decrease appetite, irritability, nervous tingling
through body
Poor extremity coordination
Deep mm pain in calves
Wet Beri beri: also has severe edema + enlarged heart
Alcoholism- derangement of mental function
Toxicity- NONE
Sources- Brown rice, Pork, Sunflower seeds, Whole grains, enriched
grains, Green beans, peanuts, dried beans, organ meat

Notes-
Severly decreased in alcoholics
Antibiotics, sulfa drugs and Bcp may decrease thiamine levels in
body
High card diet needs ^ thiamine
B2 (riboflavin)
Athletes may need extra in onset of training
Alcoholics at risk for deficiency
Function
Participate in energy-yielding pathways
Needed for some vitamin and mineral metabolism
Antioxidant
Aids in immune system
Deficiency
Inflammation of the mouth and tongue (glossitis)
Dermatits
Cheilosis (splitting and cracking of lips)
Angular stomatitis- sores at corner of mouth
Sensitivity to sun light
Confusion
Sources
Milk and milk products, white bread, rolls, crackers, meat and
eggs
Notes
^ dose with BCP use and strenuous exercise
Easily destroyed by light, antibiotics and alcohol