those which must be consumed in relatively large quantities

include carbs, lipids, proteins, and water

those which are required in small quntities

include vitamins and minerals

any nutrient that cannot be made by the body and must be provdied by the diet (we can't make it)

include minerals, most vitamins 8-9 amino acids and 1-2 fatty acids

1. Complex carbohydrates (starches)- bread, cereal, flour, pasta, nuts, rice, and potatoes
2. Simple carbs (sugars)- carbonated drinks, candy, fruits, and yogurts, disaccharides, monosaccharides
3. Both complex and simple- pastries

Short term energy source used to make ATP

Used to synthesize necleic acids, gylcolipids, glycoproteins, ATP, cAMP and many cell surface receptors

375-475 g

~325= muscle glycogen (stored form of glucose)

90-100= liver glycogen- produced in liver and stored in muscle or kept in liver

15-25 g= blood glucose

Blood glucose is usually measure in mg/dl w normal levels in low to mid 100's

1. Excess- obesity,cavites, and upset stomach
2. Deficits- tissue wasting and metabolic ascidosis (to little sugar)

1. Saturated fatty acids- meat, egg yolks, and dairy products (bad fats) animal products
2. Unsaturated fatty acids- nuts, seeds, and most vegetable oils (plant sources)
3. Essential fatty acids- corn cottonseed and soy oils, and vegetable shortening
4. Cholesterol- organ meats and egg yolks; not essential (only animal products) can be produced on your own

1. Protect and cushion organs
2. Insulate body and organs
3. Long-term energy source
4. stabalize cell membranes
5. precursor for bile salts, steroid hormones, and vitamin D
6. Necessary for fat-soluble vitamin absorption
7. Thromboplastin (blood clotting factor), prostaglandins and eicosanoids are all derived from lipids
8. maintain body temp

Tiny droplets w a core of cholesterol and triglycerides surrounded by a protein a phospholipid coating, allows lipids to be transported in the blood to be recognized by the bodys cells

There are 4 categories

Chylomicrons- absorbed in the digestive system and ultimately stored in adipocytes as triglyceriedes (transporting fat from digestive system)

High-densisty lipoproteins (HDLs)(good cholesterol) but need less of- formation primarily occurs in the liver, acts as a vehicle to remove excess cholesterol from body

Low-density lipoproteins (LDLs)(bad)- mostly cholesterol- transport cholesterol to cells that require it - good function LDLs by themselves do not cause damage; increase risk for heart disease(good indicator)

Very low-density lipoproteins (VLDLs)(very bad)-produced as needed- produced in the liver, transport lipids around the body for use or storage, coverted to LDLs

Total cholesterol=<200 mg/dl preferred below 200

HDL= 40-56 mg/dl for males and 50-60 mg/dl for females

LDL= <100 mg/dl want it at or less than 100 for males and females

1. Excess- obesity, cardiovascular disease, Type 2 diabetes
2. Deficits- weight loss, poor growth, skin lesions, increased risk of strokes, and slower metabolic rate

1. Complete proteins- egg whites, milk, meat, fish, and poultry have all essential amino acids and found only in animal products***
2. Incomplete proteins- legumes, nuts, seeds, vegetables, grains, and cereals

1. Structural proteins such as keratin, collagen, elastin, and muscle fibers
2. Functional proteins such as enzymes, hemoglobin, hormones, receptors, and membrane proteins

1. Excess- obesity and kindney and liver problems
2. Deficits- weight loss and tissue wasting, growth retardation, anemia, edema, premature birth and miscarriage

* antioxidant; required for skin and mucus structure and normal bon development 

found in green leafy vegetables, egg yolk, liver, and fortified milk, and margarine

(linked to blook Ca)

Increases blood Ca⁺⁺ levels

produced in the skin exposed to UV light, also found in egg yolk and fortified milk

* Antioxidant that prevents oxidations of fatty acids preventing damage to cell membranes by free radicals

found in vegetable oils, nuts, whole grains, and dark leafy vegetables

Essential in clotting protein formation

found in green leafy vegetables, broccoli, cabbage, cauliflower, and pork liver

It is also produced by bacteria normally present in the L.I.

Water soluble Vitamins

Vitamin C (ascorbic acid)

B- complex Vitamins

* Antioxidant, necessary for the formation of most connective tissues and the conversion of cholesterol to bile salts, aids iron absorption, potentially can help boost immune system

Found in fruits (especially citrus) and vegetables

1. B₁ (thiamine)- helps convert pyruvic acid to acetyl CoA and is necessary for the systhesiss of ACh; found in lean meats, eggs, and green leafty vegetables (needed for energy production)
2. B₂ (riboflavin) acts as FAD (flaxin); found in egg whites, fish, and milk acts as a coenzyme
3. B₃ (miacin)- acts as NAD; found in poultry, fish, and meat
4. B₆- necessary for amino acid metabolism and the formation of antibodies and hormones; found in meat, poultry, fish, whole grains, and bananas
5. B₉ (folic acid)- essenctial for RBC formation and embryonic neural tube developement; found in liver, orange juice, deep-green vegetables, lean beef, eggs, and whole grains
6. B₁₂- necessary for RBC production and proper metablolism in the GI tract, nervous system, and bone marrow, found in liver, meat, poultry, and eggs

1. Calcium (ca)- necessary for bone densisty, impulse conduction, and muscle contraction
2. Phosphorus (P)- required for the production of nucleic acids, proteins, and ATP
3. Potassium (K)- necessary for impulse conduction and muscle contraction
4. Sulfur(s)- a component of some amino acids and vitamins; vital for tertiary protein structure
5. Sodium (Na)- necessary for maintaining osmotic pressure, impulse, conduction, muscle contraction, and acid- base balance (drives kidney function and capillary function)
6. Chloride (CL)- required for CO₂ transport and HCL production (need it to maintain blood pH)
7. Magnesium (Mg)- conenzyme (NAD and FAD) component; important for energy production*

1. Iron (fe)- component of hemoglobin, forms a bond w O
2. Mangeanese (Mn)- requried for the synthesis of fatty acids, cholesterol, urea, and hemoglobin
3. Copper (Cu)- requried for the production of hemglobin, melanin, and myelin
4. Iodine (I)- required for the formation fo thyroid hormones
5. Zinc (Zn)- enzyme/protein component required for normal growth, wond healing,tastes, smell, and sperm production

Food intake regulation

Hypothalamus releases a number of chemicals

Orexins- appetite enhancers- increase hunger in general

Neuropeptide Y- increases cravings for carbs

Galanin- increases cravings for fats

Serotonin- promotes feeling of fullness and satisfaction

Heptin- released from fat tissue in responseto increased fat deposits, inhibits hunger and increases metabolism

energy requiring reactions that "build"

organic compounds

Plasma protein production

Removal of drugs and hormones

Fats and soluble vitamin storage A,E,D,K

Produces and stores glycogen (stored form of glucose)

Phagocytosis of RBC- old or worn out- results in the production of bilirubin

Synthesis of bile salts

Produces bile

Involved w lipdid catabolism and aborption

Pakages fatty acids to forms that can be stored and transported

Sythesizes plasma proteins

Forms non-essential amino acids and converts ammonia to urea

Stores glucose as glycogen and regulates blood sugar homestasis

Degrades hormones

Detoxifies drugs,alcohol, and other substances- filters blood