• 45-65% daily food intake
• as fiber-rich as possible
• little added sugars or caloric sweeeteners
• 6 oz. daily (half from whole grains)
• 75% should be complex carbohydrates, 25% simple (lactose, fruit sources, sugar)

• coronary vascular disease
• stomach cancers
• stroke
• diabetes
• gall bladder disease
• cervical & prostate cancers
• renal disease (kidneys)
• atherosclerosis (hardening of arteries)
• hypertension

• Half should be whole grains
• Contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, fibre

• Contribute folate, vtamins A, C, E, magnesium, potassium, fiber
• choose variety from 5 subgroups:
  • dark green
  • orange/deep yellow
  • legumes
  • starchy vegetables (corn, peas, potatoes)
  • other (celery, cucumbers, eggplant, mushrooms, onions, peppers, tomatoes, zucchini)

• should be fat-free or low-fat
• contribute protein, riboflavin, vitamin B₁₂, calcium, magnesium, potassium and (when fortified) vitamins A and D

• no more than 1/3 of rec. intake as juice
• contribute folate, vitamins A and C, potassium fiber

• make lean or low-fat choices, prepare with little or no fat
• meat, poultry, fish and eggs contribute protein, niacin, thiamin, vitamins B₆ and B₁₂, iron, magnesium, potassium and zinc
• legumes and nuts contribute protein, folate, thiamin, vitamin E, irono, magnesium, potassium, zinc, fiber

• contribute vitamin E and essential fatty acids

• mechanical and chemical digestion begins
• chewing increases surface area for chemical action
• saliva contains ptylin (salivary amylase) which hydrolyzes starch into dextrine (why bread--and toast-taste sweeter)
• saliva lubricates food, cleanses teeth, keeps harmful bacteria in check

• can hold up to 2.5 liters (in adult male)
• contracts when empty
• food mixes with gastric digestive juices (pepsin, HCl) to form chyme
• chyme slowly released through valve into small intestine
• half the contents of full stomach of solid food will empty 2 hrs after meal, but can take up to 8 hrs to complete process

• divided into duodenum, jejunum, ileum
• all but fibers are broken down and absorbed
• villi form brush border that increases surface area for absorption into blood stream
  • into general circulatory system or
  • into lymphatic system (heart, liver)

1. simple diffusion (osmosis)
2. passie diffusio (most water soluble substances have to attach themselves to carriers to pass through cell membrane from higher to lower concentration)
3. active transport (low to high, requires ATP)
4. pinocytosis (cellsurrounds nutrient and sucks it up)

• 2% of CHO, 5% of lipids and 8% of proteins are unneeded and therefore excreted
• metabolic wastes (carbon dioxide, water, nitrogenous products of protein metabolism) excreted 
  • through sweat (water, Na, K, Cl)
  • through kidneys (nitrogen, water-soluble nutrients, water)
  • lungs (CO₂, water)

• starches & cellulose

• starch
• glycogen (partial breakdown of starch by heat/digestion)
• dextrin (bran of grains, skins and fibers of fruits and vegetbales)
• fibers

• first converted to disaccharides, then monosaccharides (most fibers remain undigested)

• sweeter, cheaper, lasts longer
• processed not in stomach but in liver, increasing liver's release of triglycerides (fat stored in body)
• implicated in rising obesity/diabetes/heart disease rates 
• made from coorn starch
• no enxyme in body to break this down, turns into fat

• laxative properties
• water holding
• increased fecal bulk
• speeds transit time
• alters microflora (good bacteria)
• dilution/binding
• lowers cholesterol,decreases lipid absorption, increases bile excretion [heart disease]
• slows glucose absoprtion, decreases plasma insulin response [diabetes]
• increases satiety,includes less calorie-dense foods [obesity]

• quick source of energy
• main source of energy for brain and eye
• essential for coomplete oxidation of fats
• maintains blood sugar
• regulates GI function
• spares protein from being used for energy
• carries essential nutrients
• glycogen in liver and muscle used as small and quick store for excess glucose [carboloading]

1. mouth
2. stomach
3. pancrease converts into glucose/fructose/maltase (simple sugars)
4. liver converts fructose/galactose into glucose, sends or stores all glucose
5. 3+4 simultaneous with intenstines?

• only energy-producing nutrient to contain nitrogen (becomes waste product of metabolism)
•  most plentiful substance in body next to water (75% of body solids) 
• 95% ingested broken down into amino acids (protein:amino acids as CHO:glucose)
• nitrogen balance is direct indication of protein status

• furnish amnio acids necessary for building/reparing tissue
• formation of body secretions/fluids, enzymes, mucus, antibodies, hormones, hemoglobin
• regulates acid-base balance
• controsl osmotic pressure
• helps transport (lipoproteins transport lipids)
• source of energy (4cal/gram)
• produces immunoglobins for disease resistence

• all must be present in body simultaneously for synthesis
• needed for tissue growth and maintenance
• foods that contain the 8 EAAs in moderate amounts are complete proteins, which includes most animal proteins

• broken down into amino acids
• digestion of AAs is slow

• absorbed as AAs through small intestine directly into liver circulation
• absorption requires energy, B₆ and manganese
• nitrogen is removed and hydrolized to form ammonia, removed from blood, taken to liver, then kidneys, excreted in urine (75% of nitrogen is eliminated)
• keto acids=end product of deamination, may be oxidized for energy, used to make NEAAs,or converted to fats and stored as adipose tissue
• protein catabolism ends up with urea, creatinine, uric acid, ammonia salts

• stomach: HCl denatures protein and enzyme
• pepsin breaks down protein into smaller polypeptides
• rennin breakds down casein (milok protein) and readies it for pepsin

• pancreatic enzymes convert polypeptides into dipeptides
• intestinal enzymes break down dipeptides into AAs

• bio-availability/biological value, ability of protein to sustain life on its own (synthesize body proteins)
• net protein utilization (NPU): digestibility (cooking, acidity)
•  high quality contains all EAAs and some non EAAs, mostly animal origin

• absorbed by active transport and diffusion, with aid of vitamin B₆ and energy
•  most travel to liver, some metabolized in muscle
• liver removes excesses to prevent build-up, provides amino acids to tissues