1. Introduction to Nutrition

• Definition and Importance

  • Nutrition: the process by which organisms take in and utilize food material.

  • Importance: influences growth, development, disease prevention, and health maintenance.

• Basic Concepts

  • Nutrients: substances needed for growth, metabolism, and for other body functions.

  • Macronutrients: required in large amounts (carbohydrates, proteins, fats).

  • Micronutrients: required in smaller amounts (vitamins, minerals).

• Nutritional Guidelines

  • Dietary Reference Intakes (DRIs): a set of reference values used to plan and assess nutrient intakes.

  • MyPlate, Food Pyramid: visual guides to healthy eating patterns.

2. Macronutrients

• Carbohydrates

  • Types

    • Simple carbohydrates: sugars (glucose, fructose, sucrose).

    • Complex carbohydrates: starches and fibers.

  • Functions

    • Primary energy source for the body.

    • Important for brain function.

    • Aids in the proper functioning of the digestive system (fiber).

  • Recommended Daily Intake

    • 45-65% of total daily calories.

  • Sources

    • Grains, fruits, vegetables, legumes, dairy products.

• Proteins

  • Amino Acids

    • Essential: cannot be synthesized by the body, must be obtained from diet (e.g., lysine, tryptophan).

    • Non-essential: can be synthesized by the body.

  • Functions

    • Building and repairing tissues.

    • Enzymes and hormones production.

    • Immune function.

  • Recommended Daily Intake

    • 10-35% of total daily calories.

  • Sources

    • Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.

• Fats

  • Types

    • Saturated fats: found in animal products, certain oils (coconut, palm).

    • Unsaturated fats: found in fish, nuts, seeds, and plant oils.

    • Trans fats: found in processed foods, should be minimized.

  • Functions

    • Energy storage.

    • Absorption of fat-soluble vitamins (A, D, E, K).

    • Cell membrane structure and function.

  • Recommended Daily Intake

    • 20-35% of total daily calories.

  • Sources

    • Oils, butter, avocados, nuts, seeds, fatty fish.

3. Micronutrients

• Vitamins

  • Water-Soluble Vitamins

    • Vitamin B complex (B1, B2, B3, B6, B12, folic acid, biotin, pantothenic acid)

      • Functions: energy production, red blood cell formation, DNA synthesis.

      • Sources: whole grains, meat, eggs, dairy products, legumes, green leafy vegetables.

    • Vitamin C (ascorbic acid)

      • Functions: antioxidant, collagen synthesis, immune function.

      • Sources: citrus fruits, strawberries, bell peppers, broccoli.

  • Fat-Soluble Vitamins

    • Vitamin A

      • Functions: vision, immune function, skin health.

      • Sources: liver, fish oils, milk, eggs, orange and yellow vegetables (carrots, sweet potatoes).

    • Vitamin D

      • Functions: calcium absorption, bone health, immune function.

      • Sources: sunlight, fortified dairy products, fatty fish.

    • Vitamin E

      • Functions: antioxidant, protects cell membranes.

      • Sources: nuts, seeds, vegetable oils, green leafy vegetables.

    • Vitamin K

      • Functions: blood clotting, bone health.

      • Sources: green leafy vegetables, broccoli, Brussels sprouts.

• Minerals

  • Major Minerals

    • Calcium

      • Functions: bone and teeth formation, muscle function, nerve transmission.

      • Sources: dairy products, fortified plant milks, green leafy vegetables.

    • Phosphorus

      • Functions: bone and teeth formation, energy production.

      • Sources: meat, dairy, nuts, legumes.

    • Magnesium

      • Functions: muscle and nerve function, blood glucose control, bone health.

      • Sources: nuts, seeds, whole grains, green leafy vegetables.

  • Trace Minerals

    • Iron

      • Functions: hemoglobin formation, oxygen transport.

      • Sources: red meat, poultry, fish, legumes, fortified cereals.

    • Zinc

      • Functions: immune function, protein synthesis, wound healing.

      • Sources: meat, shellfish, legumes, seeds, nuts.

    • Iodine

      • Functions: thyroid hormone production, metabolic regulation.

      • Sources: iodized salt, seafood, dairy products.

4. Nutrition Across the Lifespan

• Infants and Children

  • Nutritional needs for growth and development.

  • Breastfeeding vs. formula feeding.

  • Introduction of solid foods.

• Adolescents

  • Increased nutrient needs due to rapid growth.

  • Importance of calcium and iron.

• Adults

  • Maintenance of health and prevention of chronic diseases.

  • Balanced diet, maintaining a healthy weight.

• Elderly

  • Adjusted nutrient needs due to changes in metabolism.

  • Importance of hydration, vitamin D, calcium, and fiber.