Digestive System NUTRITION

Energy  Energy allows a physical system to do work  The potential energy found in food is measured in Calories with a capital C. The Calorie is also known as a kilocalorie (kcal).  A single Calorie is equal to the amount of heat required to raise the temperature of 1 kilogram of water 1°C.  The basal metabolic rate (BMR) relates to the amount of Calories necessary to sustain a body at rest for one day. Physical activity means most people will need to consume 20-70% more than their BMR to stay healthy.

Macronutrients  Nutrients are chemicals that the body need for Energy, growth, and maintenance.  Macronutrients include the fats, proteins, and carbohydrates. Substances that the body requires in high amounts.  Carbohydrates:  Sugars and Starches are carbohydrates  Sugars like fructose are found in fruit, while starches can be found in bread, pasta, and potatoes.  50% of your diet should be in carbohydrates.  They yield about 4 Calories per gram once digested.

 Proteins:  Proteins are made of amino acids  Protein can be found in meat, legumes (beans, peas, and soy), and grains (rice, corn, and wheat)  There are 20 amino acids 9 of which are essential for adults.  We can produce nonessential amino acids if sufficient amounts of the essential amino acids are present.  Should make up about 25% of your diet.  Yields 4 Calories per gram.

 Fats (lipids):  Include oils and solid fats  Less healthful  Saturated fats: mostly from animal sources such as meat and dairy products. Some oils such as coconut and palm oils contain high amounts of these fats.  Trans-unsaturated fats: unsaturated fatty acids that are artificially produced.  More healthful  Poly-unsaturated fats: corn oil and soybean oil  Monounsaturated fats: canola oil and olive oil  Should be about 25-35% of your diet.  Yields 9 Calories per gram.

Micronutrients  Micronutrients are essential to the body in small amounts.  Fruits and vegetables are good sources.  These include vitamins and minerals.  Vitamins: organic chemicals needed by the body for normal functioning and good health.  Fat soluble: enter the body with fats, stored in adipose tissue, excess not easily eliminated and can be toxic.  Water soluble: is not stored and excess is eliminated  Many are coenzymes, molecules that combine with proteins to create enzymes.  Vitamin deficiency can result in many health problems, such as scurvy and anemia.  Minerals: Elements that the body needs in relatively small amounts.  Amount required varies greatly depending on the mineral.