nutrition final

Portion sizes

1 cup of cereal resembles a tennis ball three ounces of meat = the size of a palm one medium piece of fruit or 15 grapes = tennis ball one medium piece of fruit or 15 grapes = tennis ball one cup raw, leafy green vegetables = the size of a fist one cup raw, leafy green vegetables = the size of a fist chopped vegetables or fruit = one half of a fist one half cup cereal, cooked pasta, rice, cooked or raw or chopped vegetables or fruit = one half of a fist one ounce of cheese = a thumb one ounce of cheese (one and a half - two ounces is a serving) = a thumb one teaspoon = a thumb tip Eat small amounts of high-fat foods - one teaspoon = a thumb tip Snacks one ounce of nuts and small candies = one handful one ounce of nuts and small candies = one handful, Chips and pretzels = 2 handfuls

Calories in a gram of alcohol

Alcohol: 1 gram = 7 calories

Essential nutrients

An essential nutrient is a nutrient required for normal human body function that either cannot be synthesized by the body at all, or cannot be synthesized in amounts adequate for good health (e.g. niacin, choline), and thus must be obtained from a dietary source. Essential nutrients are also defined by the collective physiological evidence for their importance in the diet, as represented in e.g. US government approved tables for Dietary Reference Intake.[1] Fatty acids Amino acids Carbohydrates Vitamins Dietary minerals Elements with speculated role in human health

Macro nutrients Carbohydrates

Carbohydrate provides 4 calories per gram. Carbohydrates are the body's main source of fuel. Carbohydrates are easily used by the body for energy. All of the tissues and cells in our body can use glucose for energy. Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly. Carbohydrates can be stored in the muscles and liver and later used for energy. Carbohydrates are important in intestinal health and waste elimination. Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Enrichment versus fortification

Enriched means nutrients that were lost during food processing have been added back. An example is adding back certain vitamins lost in processing wheat to make white flour. Fortified means vitamins or minerals have been added to a food that weren't originally in the food. An example is adding vitamin D to milk

Macro nutrients Fats

Fats provides 9 calories per gram. Normal growth and development Energy (fat is the most concentrated source of energy) Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids) Providing cushioning for the organs Maintaining cell membranes Providing taste, consistency, and stability to foods

Macro nutrients Protien

Protein provides 4 calories per gram. Growth (especially important for children, teens, and pregnant women) Tissue repair Immune function Making essential hormones and enzymes Energy when carbohydrate is not available Preserving lean muscle mass

Micronutrients

These nutrients include minerals and vitamins. Unlike macronutrients, these are required in very minute amounts. Together, they are extremely important for the normal functioning of the body. Their main function is to enable the many chemical reactions to occur in the body. Nevertheless micronutrients do not function for the provision of energy. Vitamins - are essential for normal metabolism, growth and development, and regulation of cell function. They work together with enzymes and other substances that are necessary for a healthy life. Vitamins are either fat-soluble or water-soluble. Fat soluble Vitamins can be stored in the fatty tissues in the body when in excess, and so are not excreted easily. This means that you do not need to eat them as often as Water soluble vitamins. The latter are excreted in urine when in excess and so need to be taken daily. Water soluble vitamins include Vitamin B and C. Green leafy vegetables are rich in Vitamin B, whereas Vitamin C is found abundantly in citrus fruits. Fat soluble vitamins are Vitamin A, D, E and K. Green leafy vegetables, milk and dairy products and plant oils provide these vitamins. Minerals - are found in ionized form in the body. They are further classified into macrominerals and microminerals (or trace minerals). Macrominerals present in the body include Calcium, Potassium, Iron, Sodium and Magnesium to name a few. Iron is a constituent of Hemoglobin which is present in blood. Hence macrominerals constitute a larger percent of the body and are needed in more amounts, as compared to micro minerals. Microminerals include Copper, Zinc, Cobalt, Chromium and Fluoride. They are mostly co-factors, and are necessary for the function of enzymes in the body, but are needed only in minor quantities. Approximately 4% of the body's mass consists of minerals

Fat versus water-soluble vitamins

Vitamins are classified as either water-soluble or fat-soluble. In humans there are 13 vitamins: 4 fat-soluble (A, D, E, and K) and 9 water-soluble (8 B vitamins and vitamin C). Water-soluble vitamins dissolve easily in water and, in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption.[36] Because they are not as readily stored, more consistent intake is important.[37] Many types of water-soluble vitamins are synthesized by bacteria.[38] Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats).

Water

Water - serves as a carrier, distributing nutrients to cells and removing wastes through urine. It is also a compulsory agent in the regulation of body temperature and ionic balance of the blood. Water is completely essential for the body's metabolism and is also required for lubricant and shock absorber.

Exchange lists

diet planning tools that organize foods by their proportions of carbs, fat, and protein: foods on any single list can be used interchangeably