Symptoms of too little or too much nutrients in your diet: Proteins, Lipids & Carbs

Proteins:  Proteins (-NH 2 ) are necessary for building the structural components of the human body, such as muscles and organs.  A balanced diet supplies you with all of the protein you need. –Meats, eggs, and dairy products are significant sources of protein, but you can also get protein from a variety of grains, legumes, nuts, and seeds.  Proteins tend to be large molecules made up of several building blocks called amino acids (x20).

Your notes on proteins:  Proteins (-NH 2 ): structural components of organs  Protein examples –Meats, eggs, dairy, grains, legumes, nuts.  made up of amino acids (x20).  Proteins made up of amino acids (x20).

Take away water from our bodies and 75% of what’s left is protein. 10,000 proteins make up the human body The average American diet, which is high in protein (H+) and low in fruits and vegetables, produces a large amount of acid. The kidneys respond to this dietary acid challenge with excretion of ammonium (NH 4 ). Concurrently, the skeleton supplies buffer by active re- absorption of bone. Too Much Protein Weak bones Kidney stress/failure

75% of dry weight of human body 10,000 make up the human body American diet high in protein (H+), kidneys respond with excretion of ammonium (NH 4 ), skeleton buffers by active re-absorption of bone. Weak bones Kidney stress/failure Your notes on too Much Protein

Not Enough Protein Condition of kwashiorkor Condition of kwashiorkor Growth failure Growth failure Loss of muscle mass and cramping Loss of muscle mass and cramping Decreased immunity Decreased immunity Weakening of the heart and respiratory system Weakening of the heart and respiratory system Skin abnormalities Skin abnormalities Death Death NormalKwashiorkor

Your notes on not enough protein Inflated belly Inflated belly Growth failure Growth failure Loss of muscle mass Loss of muscle mass Cramping Cramping Decreased immunity Decreased immunity Weak heart & respiratory system Weak heart & respiratory system Skin abnormalities Skin abnormalities Death Death

Protein Trivia  In the past two years, head-to-head trials: –High-protein, low-carb diets VS. low-fat, high carb diets  Results: High-protein, low-carbohydrate diets may work more quickly than low-fat diets, at least in the first six months, however, after a year or so weight loss is about equal.  Recommended amount of protein: 7 grams of protein for every 20 pounds of body weight. (Weight x 0.36 = grams of protein per day)

Lipids:  Lipids: necessary for energy storage, cell membrane development, they serve as a component to hormones and vitamins in the body, and they cushion and protect your organs.  Include “oils” which are liquid at room temperature and “fats” which are solid at room temperature  Examples: cholesterol, olive oil, butter, lard, etc.

Too Much Lipids  Obesity – In % of teenagers were overweight compared to 9% in  High blood pressure  Stroke  Atherosclerosis –Narrowing of the arteries  Heart disease  Death

Not Enough Lipids  Anemia  Amnesia, tingling in limbs, dizziness, inability to concentrate (myelin sheath of neurons)  Omega 3 fatty acids promote brain development in children  Lack of hormones – delayed reproductive development

Lipid Trivia Ounce for ounce, trans fats are far worse than saturated fats when it comes to heart disease. Ounce for ounce, trans fats are far worse than saturated fats when it comes to heart disease. Cholesterol is a wax-like substance. The liver makes it and links it to carrier proteins called lipoproteins that let it dissolve in blood and be transported to all parts of the body for formation of cell membranes, hormones, and vitamin D. Cholesterol is a wax-like substance. The liver makes it and links it to carrier proteins called lipoproteins that let it dissolve in blood and be transported to all parts of the body for formation of cell membranes, hormones, and vitamin D. Use only soft tub margarine that is labeled trans fat free or non-hydrogenated fat. Use only soft tub margarine that is labeled trans fat free or non-hydrogenated fat. Omega-3 fatty acid: Eating just 6 oz per week of fish has been found to reduce the risk of dying from heart disease by 36 percent. Omega-3 fatty acid: Eating just 6 oz per week of fish has been found to reduce the risk of dying from heart disease by 36 percent.

Carbohydrates:  Sugars, starches & fiber  They are the main source of energy  There are two types:  “Simple”: monosaccharides  Found in fruits, vegetables, white sugar, pastas and breads  Easier for your body to digest  “Complex”: Polysaccharides  Found in brown rice, legumes, and whole grain breads and pastas (cellulose)

Too Much Carbohydrates  Glycemic index, measures how fast and how far blood sugar rises after you eat a carb –White rice is converted almost immediately to blood sugar, causing it to spike rapidly: high glycemic index. –Brown rice digested slowly, causing a gentle change in blood sugar: low glycemic index.  Diets filled with high-glycemic-index foods are linked to an increased risk for both diabetes and heart disease. –Diabetes as blood sugar levels rise, special cells in the pancreas churn out more and more insulin, a hormone that signals cells to absorb blood sugar for energy or storage

Not Enough Carbohydrates   Fatigue, low energy   Decreased cognitive abilities   Decreased physical performance

Carbohydrate Trivia  Fuel for physical activity and for proper organ function.  The best sources of carbohydrates : –Fruits, vegetables, and whole grains –Deliver essential vitamins and minerals, and fiber.  Replace highly processed grains, cereals, and sugars with minimally processed whole-grain products.  Eat potatoes occasionally because of their high glycemic index.