1. Nutrition & Metabolism

2. Daily Caloric Intake • Carbohydrates: 45% – 65% • Fats: 20% -35% • Mostly unsaturated • Omega-3 fatty acids • Proteins: 10% - 35% • Actual amounts of each are dependent on individual’s metabolism and activity

3. Carbohydrates • Most ingested as complex carbs • Starches • Cellulose • Refined carbs are unhealthy • Vitamins, minerals & fiber removed • Rapidly broken down into glucose

4. Absorption of Fats • Fatty acids and monoglycerides enter epithelium of small intestine • Reassembled as triglycerides in smooth ER • Triglycerides, cholesterol, and phospholipids are covered with protein  chylomicrons

5. Absorption of fats, cont. • Chylomicrons enter lacteal of villi • Enters blood and transport fats to liver and other tissues • http://bcs.whfreeman.com/thelifewire/content/chp50/5002001.html

6. Processing of Fats • Lipoprotein lipase in blood breaks down triglycerides: • Fatty acids and glycerol can be taken up by cells • Cholesterol and protein taken up by liver • Liver repackages cholesterol and triglycerides & binds with proteins

7. Cholesterol • HDLs • Good cholesterol • Collects excess and delivers to liver • Decreases CVD • LDLs • Bad cholesterol • Delivers to cells

8. Types of Fats • Monounsaturated & stearic acid (sat fat in chocolate) • Raises HDL • Omega-3 • Lowers LDLs • Trans fats • Raise LDL • Lower HDL

10. Protein • In adults, there are 9 essential amino acids • Complete proteins: • Meat • Eggs • Fish • Nuts • Milk

11. Other protein sources may not have all the essential amino acids or in proper proportion • Gelatin • Soybeans • Beans • Peas • Peanuts • Healthiest sources of protein: • Fish, chicken, nuts, legumes

12. Vitamins • Organic • Fat soluble vitamins – excess stored • A: vision • D: bone density, immunity, Ca absorption • E: antioxidant • K: clotting • Water soluble – excess excreted • B • C: immunity

13. NY Times article…

14. Minerals • Inorganic • Salts – Ca, K, Na, Cl, P, S, Mg, Cu, I, Fl, Zn, Se • Help with fluid balance • Most likely to be deficient in IRON (anemia) • Hemo- and myoglobin • Cytochromes

15. Antioxidants • Oxidants/Free radicals • Damage DNA • Also damage cell membranes • Anitoxidants – destroy free radicals • Selenium • Magnesium • Zinc • Copper • Many phytochemicals • Tea

16. Phytochemicals • Plant compounds • Fruits & veggies • Many are antioxidants • Ex. Lycopene • Darker is better

17. Metabolism • BMR • Metabolism under resting condition • Amount of energy needed to carry on vital life functions • TMR • BMR + energy used in activity

18. Body Mass Index (BMI) • Relationship of height and weight • Formula: weight (lb) / [height (in)]2 x 703 • Used to determine obesity • < 18.5 = underweight • 18.5 – 24.9 = normal • 25 – 29.9 = overweight • > 30 = obese