notes/education/nutrition/Review.md

Macronutrients

• We need a larger amount
• Provides Calories

Carbohydrates

• Provides 4 calories per gram
• The storage form of carbohydrates in the body is as glycogen (very branched sugar). Stored in muscles and in liver
• Only monosaccharides can be directly absorbed. Everything else must be broken down first.

Simple

• Mono/Disaccharides Monosaccharides include:
• Glucose
• Fructose (fruit sugar)
• Galactose Disaccharides include:
• Sucrose (glucose + fructose)
• Maltose (glucose + glucose)
• Lactose (glucose + galactose)

Complex

• Polysaccharides Polysaccharides include:
• Starches
  • Amalose
  • Amalopectin (More branched)
• Fiber
  • Photosynthesis +Sun + carbon + hydrogen + oxygen

Protein

• Provides 4 calories per gram
• Protein is composed of amino acids
• There are 9 essential amino acids
• There are 11 non-essential amino acids
  • Donkey bridge: If it starts with the letter A, it's a non-essential amino acid
• Protein has nitrogen alongside hydrogen, carbon, and
• To use protein as energy, it must be deanimated.

Lipids/Fats

• Provides 9 calories per gram

Micronutrients

• Smaller Amounts
• Don't provide calories

Vitamins

Minerals

Water

• Not a macro or micronutrient, but still one of the 6 major nutrition groups

Alcohol

• While not in a food group, provides 7 calories per gram

Digestive System

1. Mouth
   • Digestion of carbs/starches, and fats begin here.
   • Mechanical digestion (chewing)
   • Chemical digestion (amalayses (starch) and lipases (fat) in the mouth)
2. Esophagus
   • Peristalsis is an involuntary relaxation and contraction of muscles to move food down
3. Gastroesophageal/Lower Esophageal/Cardiac Sphincter
   • When this sphincter misfires, it can cause heartburn or gastroesphageal reflex disease (GERD)
4. Stomach
   • Protein
5. Pyloric Sphincter
6. Small Intestine (DJI)
   1. Duodenum
   2. Jejunum
   3. Ilium
7. Ilieocecal Valve

DRI (Dietary Reference Intakes)

EAR (Estimated Average Requirement)

• Meet the requirements of 50% of healthy individuals

RDA (Recommended Daily Allowance)

• 97.5% of healthy people
• EAR plus a margin of safety

AI (Adequate Intake)

• The average amount of nutrients a healthy population needs to consume

UL (Upper Limit)

• Prevents overconsumption

AMDR (Acceptable Macronutrient Distribution Range)

• Carbs: 45-65% / kCal
• Protein: 10-35% / kCal
• Fats: 20-35% / kCal

EER (Estimated Energy Requirements)

• Average estimated caloric needs
• Actual needs vary