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

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

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

Absorption of fats, cont.  Chylomicrons enter lacteal of villi  Enters blood and transport fats to liver and other tissues  ntent/chp50/ html ntent/chp50/ html

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

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

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

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

 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

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

NY Times article…

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

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

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

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

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