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CARBOHYDRATES Simple Carbohydrates • Monosaccharides (single sugars) –Glucose (“blood sugar” or “dextrose”) –Fructose (“fruit sugar”) –Galactose (part of “milk sugar”) • Disaccharides (double sugars) –Lactose = glucose + galactose (“milk sugar”) –Maltose = glucose + glucose (“malt sugar”) –Sucrose = glucose + fructose (“table sugar”) Complex Carbohydrates • Polysaccharides Glucose from carbohydrate is an important fuel for most body functions. For health’s sake it is recommended that most people should: - Increase their intake of fiber-rich sources of carbohydrates. - Decrease their intake of food high in refined white flour and added sugar. Carbohydrate Consumption and Calories Recommendation: 45-65% of Total Calories (for Health) 1 gram of carbohydrate = 4 calories Example: 2000 calories/day x 45-65% = 2000 x .45 = 900 calories/day 2000 x .65 = 1300 calories/day 900/4 and 1300/4 = 225-325 grams/day Added sugars not to exceed 25% of total calories per day 2000 calories/day x .25 = 500 calories added sugar or 125 grams THE ACTIVE BODY´S USE OF FUEL During Rest: Body derives a little more than half of energy from fat, most of the rest from glucose, and a little from protein. During Physical Activity: Body adjusts to use mixture of fuel: > Initially, it uses glucose > As activity continues, gets glucose and fats FATS Fat is a type of nutrient. You need some fat in your diet but not too much. Fats give you energy and help your body absorb vitamins. They release energy slowly. Types of Fatty Acids Saturated Unsaturated fats Monounsaturated. Polyunsaturated. Essential Polyunsaturated Fatty Acids •Essential fatty acids must be consumed in the diet because the body CANNOT make them. •2 Types: – Omega-6 – Omega-3 •Contributes to the immune process, helps form cell membranes and hormone compounds in the body. •Deficiencies can make us being ill DIETARY INTAKE 15-35 % total energy. 1 gr= 9 kcal Satured: < 10 % Trans fats: < 1 % Monounsaturated 6 – 11% Polyunsaturated Omega 6, omega 3. Acid Linoleic: 2,5 – 9% total energy Acid linolenic: 0,5 – 2 % total energy Cholesterol: less than 300 mg/day PROTEINS Protein is built from building blocks called amino acids. Our bodies make some amino acids. The rest are known as the essential amino acids. Amino Acid Composition • High-quality proteins Provide enough of all of the essential amino acids needed to make new proteins . • Low- quality proteins – do not provide all the essential amino acids. – If a nonessential amino acid is unavailable from food, the cell synthesizes it. – If the diet fails to provide an essential amino acid because these amino acids can't be made by our bodies, the cells begin to conserve the amino acid and reduce their use for fuel. The Role of Proteins If the Antibodies Enzymes Messenger Structural component Transport/storage PROTEIN RECOMMNEDATIONS 10 – 30 % (who 10-15% total energy) 1 gr = 4 kcal. In the diet, protein sources are labeled according to how many of the essential amino acids they provide: A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, fish, milk, eggs, and cheese are considered complete protein sources. An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. You find them in beans, corn, rice, tofu… Several health problems may result if a high-protein diet is followed for an extended time: Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause health problems such as constipation and diverticulitis. Some high-protein diets promote foods such as red meat and full-fat dairy products, which may increase your risk of heart disease. A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism. VITAMINS Vitamins: • Organic compounds • Essential • Noncaloric • 13 vitamins • Failure to consume causes specific deficiency diseases. Functions Vitamins do NOT: – Provide energy. – Serve as components of body tissues. – Serve as magic bullets of all diseases. Vitamins do: – Act as regulators in the metabolism of proteins, carbohydrates, and fats into energy. – Act to build and maintain bone, muscle, and red blood cells. – Cure the disease caused by their absence. Vitamin Classification Fat-Soluble: are absorbed into the body with the use of bile acids, which are fluids used to absorb fat. The body stores these for use as needed. Water-Soluble: these vitamins are easily absorbed by the body, which doesn't store large amounts. The kidneys remove those vitamins that are not needed. Vitamin Intake in Physical Activity • Vitamins are essential to aid in the release of energy and other functions that support physical activity. • Adequate energy is required to fuel physical activity . –A well-chosen calorie intake to meet an active individual’s needs typically provides the recommended amount of vitamins Risks of Overdoing It As it is the case with all dietary supplements, the decision to use supplemental vitamins should not be taken lightly Vitamins are not dangerous unless you get too much of them. More is not necessarily better with supplements, especially if you take fat-soluble vitamins. For some vitamins and minerals, the National Academy of Sciences has established upper limits of intake (ULs) that it recommends not be exceeded during any given day. Adequate Intake of Vitamins Adequate amounts of vitamins obtained from variety of foods. Fruits and vegetables. MINERALS Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including building bones, making hormones and regulating your heartbeat. Characteristics: Inorganic, chemical elements Found in all cells and body fluids No calories/do not provide energy Mayor minerals: Macrominerals. The needs for each of these is greater than 100 mlgr/day. Calcium Potassium Chloride Sodium Magnesium Sulfate Phosphorous Trace minerals: Microminerals They are needed by in the body by tiny amounts Iron Copper Iodine Chromium Zinc Manganese Selenium Molybdenum Fluoride Food Guide Pyramid