1. Intro
Nutrition is the science interpret nutrients in food
- for organism reproduction, health, disease
- about food intake, absorption, assimilation and excretion
We take food for
- Energy, Growth, Regulation, Well-being
Final goal: consume a balanced diet to fuel body’s many function and keep healthy
2. MacroNutrients
2.1. Carbohydrates
Type:
- Simple Carbohydrates: sugar, can be rapidly digested and absored
- 单糖Monosaccharides（葡萄糖、果糖）、蔗糖Disaccharide（牛奶、枫糖）
- Complex: take longer to digest
- 低聚糖Oligosaccharides（蔬菜中），多糖Polysaccharides（谷物和土豆）还有纤维fiber
Role: body’s preferred source of energy, most are converted into glucose (葡萄糖)
Take complex sugar can help stabilize blood sugar
2.2. Proteins
氨基酸Amino Acids
- 20 standard amino acids, 9 are essential (must be obtained from food)
Role: growth, function, structure, transport
2.3. Fats
Type
Saturated fats: solid at room temperature, in animal products.
- high amount can increasing the risk of heart disease
Unsaturated fat: liquid at room temperature, in plants
- Mono: 单不饱和，olive, avocados, nuts
- Poly: 多不饱和，fish, walnuts, canola oil
Trans fats: artificially created, often found in fried food
Role: energy, necessary for nutrient absorption, precursors to hormones
3. MicroNutrients
3.1. Vitamins
Can NOT be synthesized (at all or enough) in the organisim
Type
- Water-Soluble: VC, VB, excreted in urine, so need to be consumed regularly
- Fat-Soluble: VA VD VE VK, stored in body fat, be used as needed
Name origin: Latin ‘vita’, meaning life
- Alphabet? from the order of their discovery
What? a group of organic compounds
3.2. Minerals
Calcium: bone, teeth
Iron: red blood cell
Potassium: muscle contraction
Magesium: aids numerous biochemical reaction
3.3. Antioxidants
Compounds that prevent or slow damage to cell
- VC
- VE
- Selenium
4. Calories and Energy Balance
Intake should balance with the amount body burns
Total Daily Energy Expenditure (TDEE)
- Basal Metabolic Rate (BMR), 基础代谢
- Physical Activity Level, 运动量
- Thermic Effect of Food (TEF): 食物热效应，energy required to digest abosrb and process the nutrients, about 10% of total caloric intake
5. Dietary Pattern
5.1. Principle: Balanced Diet
Take enough nutrient as required and have some stored in the body in case reduced intake
Macro: take enough to maintain energy balance
Micro: deficiency in any one lead to headth issue
Fiber: help prevent constipation
Water: essential
6. How to Read Nutrition Facts
Key info to read
Serving size
Calories
Fat
Cholesterol