Americans consume (more/less) carb's than the rest of the world:

_% of total calories.

carbs: 45-65%

protein: 10-35%

fat: 20-30% 

like simple sugars; include a chemical component of alcohol.

ex: xylitol 

can combine chemically with water

 -slows glucose absorption

-reduces fat & cholesterol absorption 

classifies carb-containing foods by the extent to which they increase blood glucose levels 

 -high glycemic index= carbs that are digested and absorbed quickly  

type 1

 type 2

gestational 

insulin is a hormone produced by the pancreas

it reduces blood glucose levels after meals. glucose is needed by cells as a source for energy. if your body is insufficient in glucose, functional levels of many tissues and organs decline. 

high blood glucose levels from destruction of the insulin-producing cells of the pancreas.

AKA: juvenile-onset diabetes & insulin-dependent diabetes 

high blood glucose levels due to the body's inability to use insulin normally, or to produce enough insulin.

AKA: adult-onset diabetes, non-insulin-dependent diabetes 

increases risk of type 2 diabetes and heart disease. symptoms:

high levels of body fat

high waist circumference

high blood pressure

high triglycerides levels

low levels of protective HDL cholesterol 

moderate weightloss (5-10% of body weight) significantly improves blood glucose control.

 diet should include: complex carbs, unsaturated fats, eating regular meals

foods w/ low GI values don't increase blood glucose levels as high as high GI valued foods, and decrease insulin need

results from a deficiency of insulin, accounts for 5-10% of all cases.

diagnosis for type 1 peaks around ages 11-12 

approx. 5-6% of women develop g.d. during pregnancy

disappears after delivery, but type-2 may appear later in life 

due to abnormally low blood glucose levels

caused by an excessive availability of insulin in the blood

moderate alcohol consumption is associated w/ protection against heart disease (moderate = 1 drink/day for women, 2 drinks/ day for men)

alcohol increases the body's production of HDL (good cholesterol) which reduces bad cholest. and plaque buildup

heavy drinking (5 or more drinks/day) increases risk of:

high blood pressuer, stroke, cirrhosis of liver, cancer, CNS disorders, vitamin & mineral deficiencies

increased violence

alcohol poisoning 

7 kcal/g: empty calories

rapidly absorbed in the stomach & small intestine.

remains in blood and body tissues until it is broken down and used for energy or is converted into fat and stored. 

histidine

isoleucine

leucine

lysine

methionine

penylalanine

threonine

tryptophan 

valine 

alanine

arginine

asparagine

aspartic acid

cysteine

glutamic acid

glutamine

glycine

proline

serine

tyrosine 

incomplete proteins

deficient in 1 or more essential amino acids

ex: plant proteins (soybeans are considered complete) 

contain all essential amino acids in amounts needed to support growth and tissue maintenence

 -found in meat, milk, eggs

A subcategory of lipids that supply energy (9kcal/g) and nutrients, structure of cell membranes, stores fat-soluble vitamins; provides insulation, visceral fat is around the vital organs, raw material for hormone production

fats in foods supply energy and fat-soluble nutrients.

9kcal/g of energy

supply EFA's (linoleic and alpha-linolenic acid) and provide fat-soluble vitamins D, E, K, and A.

give cell membranes flexibility, regulate nutrient transfer in and out of cells.

serve as precursors to vit. D and sex hormones 

1 glycerol unit and 3 fatty acids

make up 98% of our dietary fat intake 

a process that adds hydrogen to liquid unsaturated fats

2 drawbacks: contains more sat. fat than the original oil.

also, this causes a change in structure to trans fats. 

comes from hydrogenated vegetable oils

raises blood cholesterol levels

increases risk of heart disease, stroke, type 2 diabetes, promotes inflammation

eat as little as possible 

only in animal products

in every cell of your body

building block for sex hormones and vitamin D

major component of verves and brain 

Heart disease is the leading cause of death in the US. There are controllable and uncontrollable risk factors associated with the development of the disease

smoking, family history, high cholesterol, hypertension, type 2 diabetes, diet, physical inactivity

1.) high cholesterol

2.) chronic inflammation 

(heart-disease-lowering) 

GOOD CHOLESTEROL!!!

helps remove cholesterol from blood. 

low-density lipoprotein cholesterol

BAD CHOLESTEROL. 

reduce inflammation

reduce plaque formation

decreases blood triglyceride levels 

liquid component of fats that is water-soluble

similar to glucose in structure 

Organic substances that play role of coenzymes, and perform special functions in body- 13 essential

A, D, E, K

stored for longer than water-soluble vitamins

deficiencies take longer to develop 

B-complex vitamins

thiamin (B1)

riboflavin (B3)

naicin (B3)

vitamin B6 (pyridoxine)

folate (folacin, folic acid)

vitamin B12 (cyanocobalamin)

biotin

pantothenic acid (pantothenate)

vitamin C (ascorbic acid) 

Beta-carotone (precursor to vit. A)

vitamin C 

vitamin E

-they prevent damage from free radicals 

AI: W: 1.1 mg, M: 1.2 mg

functions

helps release energy from carbs, growth of nerves and muscles, promotes normal appetite

deficiency

fatigue, nerve disorders, impaired growth 

food sources 

grains, pork, liver 

riboflavin (B2) 

AI: W: 1.1 mg, M: 1.3 mg

functions

conversion of carb, protein and fat to energy

deficiency

fatigue, cracked corners of mouth

food sources 

 dairy , grains, meat

RDA: W: 14 mg, M: 16 mg

functions

conversion of carb, protein and fat to energy

deficiency

skin disorders, fatigue

food sources 

 meats, grains, beans, milk

AI: W: 1.3 mg, M: 1.3 mg

functions

helps build proteins, helps blood cell formation & nervous system

deficiency

irritability, convulsions, anemia, kidney stones

food sources 

grains, fruit, vege's, meat

RDA: W: 400 mcg, M: 499 mcg

functions

protein formation

deficiency

neural tube defects, anemia

food sources 

grains, dark leafy greens, citrus

AI: W: 2.4 mcg, M: 2.4 mcg

functions

nerve tissue, red blood cell development

deficiency

fatigue, neurological disorders, anemia

food sources 

meats, seafood, eggs

AI: W: 30 mcg, M: 30 mcg

functions

helps produce fat, protein, glycogen

deficiency

depression, fatigue

food sources 

grains, beans, meat

AI: W: 5 mg, M: 5 mg

functions

conversion of carb & fat to energy

deficiency

fatigue, nausea

RDA: W: 75 mg, M: 90 mg

functions

callogen synthesis, antioxidant, iron absorption

deficiency

fatigue, depression, slow recovery from infections and poor wound healing

food sources 

fruits, vege's, fortified grains

RDA: W: 700 mg, M: 900 mg

functions

maintains mucous membranes, skin, bone, night vision

deficiency

^ chance for infection, impaired vision

food sources 

animal products, sweet potatoes

AI: W: 5 mcg, M: 5mcg

functions

calcium absorption

deficiency

weak bones, osteoperosis

food sources 

milk, margerine, butter, fish

RDA: W: 15 mg, M: 15 mg

functions

antioxidant, reduces LDL's ability to form plaques

deficiency

muscle loss, anemia, weakness

food sources 

oils and fats, whole grains

suggested intake: 6mg

functions

antioxidant

deficiency

related to lack of vit. A

food sources 

deep orange, yellow and green vege's

AI: W: 90 mcg, M: 120 mcg

functions

blood clotting

deficiency

bleeding, bruises

food sources 

leafy greens, grains

15 essential minerals in diet that function in bone growth, nerve impulses/conductivity, cofactors with enzymes, pH balance, fluid balance

AI: W: 1000 mg, M: 1000 mg

functions

component of bones and teeth, muscle and nerve activity

deficiency

weak bones

food sources 

milk, broccoli, beans

RDA: W: 700 mg, M: 700 mg

functions

component of bones and teeth, acid-base balance

deficiency

loss of appetite, weakness

food sources 

milk, meats, seeds

RDA: W: 310mg, M: 400mg

functions

component of bones and teeth, nerve activity

deficiency

stunted growth, weakness

food sources 

plant foods, milk, bread

RDA: W: 18 mg, M: 8 mg

functions

transports oxyge, energy formation

deficiency

weakness

food sources 

liver, beef, pork

RDA: W: 8 mg, M: 11 mg

functions

activates enzymes for proteins

deficiency

growth failure, delayed sexual maturation

food sources 

meats, grains, nuts

AI: W: 3 mg, M: 4 mg

functions

component of bones and teeth

deficiency

tooth decay

food sources 

fluoridated water, tea, shrimp

RDA: W: 150 mcg, M: 150 mcg

functions

thyroid hormones that regulate energy production

deficiency

goiter, thyroid disease

food sources 

iodized salt, milk, seaweed

RDA: W: 55 mcg, M: 55 mcg

functions

antioxidant

deficiency

anemia, muscle pain

food sources 

meat, seafood, eggs

RDA: W: 900 mcg, M: 900 mcg

functions

helps body utilize iron and oxygen

deficiency

anemia, seizures

food sources 

bread, potatoes, grains

AI: W: 2.3 mg, M: 1.8 mg

functions

forms body fat and bone

deficiency

weight loss, rash

food sources 

whole grains, coffee, beans

AI: W: 35 mcg, M: 25 mcg

functions

utilization of glucose and fat

deficiency

elevated blood glucose and triglyceride levels

food sources 

whole grains, liver

RDA: W: 45 mcg, M: 45 mcg

functions

transfer of oxygen

deficiency

rapid heartbeat and breathing

food sources 

beans, grains, green vege's

AI: W: 1.5 g, M: 1.5 g

functions

acid-base balance, water balance in body

deficiency

weakness, apathy, poor appetite

food sources 

cured meat, food processed w/ salt

AI: W: 4.7 g, M: 4.7 g

functions

same as sodium

deficiency

weakness, irritability

food sources 

plant foods, bananas

AI: W: 2.3 g, M: 2.3 g

functions

acid-base balance

deficiency

muscle cramps, apathy

food sources 

same as salt

women have a 1 in 4 chance of osteo; men 1 in 8

contain sulfur, reduces cancer risk & tumors

found in cruciferous vegetables 

blood health, reduces CHL

found in onion family, garlic 

reduces cancer tumor growth

found in citrus fruits

reduces some cancers, reduces heart disease, osteoperosis, antioxidant.

found in soy, flaxseed, seaweed, bran 

antioxidant, increases HDL, decreases plaque.

found in grapes, chocolate, tea, strawberries 

beta-carotene, leutin, lycopene.

antioxidant

dark orange, yellow, red, green fruit and vege's 

10 cups a day is associated w/:

decreased risk of bladder, breast and colon cancer

decreased kidney stone formation 

97% is salt water, 3% is fresh

water demand increasing 100-500% per year

leads to dehydration

nausea, dizziness

can lead to kidney failure and death

high intake of water leads to hyponatremia (low blood sodium level and excessive water accumulation in the brain and lungs)

leads to confusion, headache, nausea, coma, death. 

sodium helps maintain normal water balance.

too much sodium leads to hypertension.

1 out of 3 people in the world is iron deficient.

may lead to iron deficiency anemia. people look pale, easily exhausted.

cofactor

components of body structure

fluid balance

nerve impulse, muscle contraction

acid/base balance 

calcium (RDA: M/W=1,000 mg, adolescents=1,300 mg)

phosphorus

magnesium

maganese

fluoride 

iron (RDA 18 mg for W, 8 mg for M)

copper

molybdenum 

sodium: (AI 1500 mg, UL 2300 mg)

potassium (4700 mg)

chloride 

zinc

chromium 

iodine

selenium (antioxidant) 

coenzyme for chemical reactions in the body

13 vitamins have been discovered so far

don't provide energy, but some play critical roles as co-enzymes

conversion of fats, carbs, proteins, and alcohol to energy

low rates of vitamin deficiency in U.S. 

adema

a component of all cell membranes.

found in high amounts in the brain and other tissues.

regulates blood pressure and clotting

FDA regulated that dietary supplements must be labeled w/:

serving size

ingredients

% daily value of essential nutrient ingredients 

regulates claims for dierary supplements in the media

-FTC & FDA don't have the resources to fully monitor products

proposed effects: slows progression of osteoarthritis and its pain

potential side effects: gastrointestinal upset 

proposed effects: increases energy, normalizes blood glucose, stimulates immune function

potential side effects: insomnia, hyperactivity

proposed effects: relieves mild depression, arthritis pain

potential side effects: manic excitement

proposed effects: lowers blood cholesterol

potential side effects: heartburn, gas

proposed effects: prevents and treats colds

potential side effects: allergies to plant components

proposed effects: improves memory, mood

potential side effects: increases risk of breast cancer

proposed effects: sport supplement

potential side effects: kidney disease

proposed effects:improves urine flow

potential side effects: nausea, abdominal pain

proposed effects: increases mental skills

potential side effects: nervousness, headache, diarrhea

proposed effects: treats lung cancer

potential side effects: safety unknown

proposed effects: relieves depression

potential side effects: dry mouth, dizziness

proposed effects: relaxation, stress relief, sleep aid

potential side effects: liver injury

proposed effects: improves menopausal and PMS symptoms

potential side effects: gastric upset, dizziness

proposed effects:remedy for heart disease, cancer

potential side effects: nausea, diarrhea, rash