2.  Part of the food is converted into our living flesh as building blocks for cellular molecules and structures, as wells as to replace worn out parts.  Most foods are used as metabolic fuels.  They are oxidized and transformed into ATP.

3.  The energy value of foods is measured in units called kilocalories (kcal) or “large calories (C)” the units counted by dieters.

4.  A nutrient is a substance in food that is used by the body to promote normal growth, maintenance, and repair.  The major nutrients: 1. Carbohydrates 2. Lipids 3. Proteins 4. Vitamins 5. Minerals 6. Water (60% of the volume of the food we eat)

5.  With the exception of Lactose and a small amount of glycogen from meat, all other carbohydrates we eat come from plant products.  Fiber – cellulose; plentiful in most vegetables; not digestible by humans; increases the bulk of the stool and aids in defecation

6.  Most are dietary neutral fats – triglycerides  Saturated fats from animal products such as meat and dairy products, and coconut  Unsaturated from seeds, nuts, and plant oils  Cholesterol from egg yolk, meats, and milk products

7.  Highest quality (complete proteins) comes from animal products  Incomplete proteins – legumes, nuts, cereals  Cereal grains and legumes ingested together provide all the essential amino acids (rice and beans)

8.  Organic nutrients of various forms that the body requires in small amounts  No one food contains all the required vitamins  A, C, E appear to have anticancer effects  Most vitamins function as coenzymes (work with an enzyme to perform a particular function)

9.  The body also requires adequate supplies of seven minerals (inorganic substances) 1. Calcium 2. Phosphorus 3. Potassium 4. Sulfur 5. Sodium 6. Chloride 7. Magnesium The most mineral rich foods are vegetables, legumes, milk, and some meats. Fats and sugars have practically no minerals.

10. This table lists foods that contain fat-soluble and water-soluble vitamins. Vitamins Fat-soluble Function Source A Maintain health of epithelial cells; formation of light absorbing pigment; growth of bones and teeth DAbsorption of calcium and phosphorus in digestive tract E Formation of DNA, RNA, and red blood cells K Blood clotting Liver, broccoli, green and yellow vegetables, tomatoes, butter, egg yolk Egg yolk, shrimp, yeast, liver, fortified milk; produced in the skin upon exposure to ultraviolet rays in sunlight Leafy vegetables, milk, butter Green vegetables, tomatoes, produced by intestinal bacteria

11. Vitamins Water-soluble Function Source B1B1 Sugar metabolism; synthesis of neurotransmitters B 2 (riboflavin)Sugar and protein metabolism in cells of eyes, skin, intestines, blood Niacin Energy-releasing reactions; fat metabolism B6B6 Fat metabolism Ham, eggs, green vegetables, chicken, raisins, seafood, soybeans, milk Green vegetables, meats, yeast, eggs Yeast, meats, liver, fish, whole-grain cereals, nuts Salmon, yeast, tomatoes, corn, spinach, liver, yogurt, wheat bran, whole- grain cereals and bread Minerals and vitamins

12. Vitamins Water-soluble Function Source B 12 Red blood cell formation; metabolism of amino acids Pantothenic acidAerobic respiration; synthesis of hormones Folic acid Synthesis of DNA and RNA; production of red and white blood cells BiotinAerobic respiration; fat metabolism Liver, milk, cheese, eggs, meats Milk, liver, yeast, green vegetables, whole-grain cereals and breads Liver, leafy green vegetables, nuts, orange juice Yeast, liver, egg yolk C Protein metabolism; wound healing Citrus fruits, tomatoes, leafy green vegetables, broccoli, potatoes, peppers Minerals and vitamins

13. GroupExample FoodsBy all groupsSome groups Fruits Apples, bananas, dates, oranges, tomatoes Carbohydrates Water Vitamins: A,C, folic Acid Minerals: iron, potassium Fiber Vegetables Broccoli, cabbage, green beans, lettuce, potatoes Carbohydrates Water Vitamins: A, C, E, K, and B vitamins except B12 Minerals: calcium, magnesium, iodine, manganese, phosphorus Fiber

14. GroupExample FoodsBy all groupsSome groups Grain Products (preferably whole grain; otherwise, enriched or fortified) Breads, rolls, bagels, cereals, dry and cooked pasta, rice, tortillas, pancakes, crackers, popcorn Carbohydrates Proteins Vitamins: Thiamin (B1), niacin Water Fiber Minerals: iron, magnesium, selenium Milk Products Milk, yogurt, cheese, icecream Protein Fat Vitamins: riboflavin, B12 Minerals: calcium, phophorus Water Carbohydrates Vitamins: A,D Meats and Meat alternatives Meat, fish, poultry, eggs, seeds, nuts, nut butters, soybeans, tofu, other legumes (peas & beans Protein Vitamins: niacin, B6 Minerals: iron, zinc Carbohydrates Fat Vitamins: B12, thiamin (B1) Water Fiber

16.  When energy intake and energy outflow are balanced, body weight remains the same.  When not, weight is either gained or lost.  Researchers believe that several factors – 1. rising and falling blood levels of nutrients (glucose & amino acids) 2. Hormones (insulin, glucagon, and leptin) 3. Body temperature (rising is inhibitory) 4. Psychological factors -- have an affect on eating behavior through feedback signals to the brain.

17.  The amount of energy used by the body is measured in kilocalories.  The basal metabolic rate (BMR) is the amount of heat produced by the body per unit of time when it is under basal conditions – at rest. (energy needed to perform essential life activities)  An average 70-kg (154 lb.) adult has a BMR of about 60 to 72 kcal/hour.

18. FactorsVariationEffect on BMR Surface AreaLarge surface area in relation to body volume, as in thin, small individuals Small surface area in relation to body volume, as in large, heavy individuals Increased Decreased SexMale Female Increased Decreased Thyroxine productionIncreased Decreased Increased Decreased AgeYoung, rapid growth Aging, elderly Increased Decreased Strong emotions (anger or fear) and infections Increased

19. BMR for Males = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years) BMR for Females = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

20.  Total amount of kilocalories the body must consume to fuel all ongoing activities.