Emphasizes fresh fruits, vegetables, whole grains, and includes foods like olive oil, mozzarella cheese, tomatoes, olives

40-140 degrees Fahrenheit

Provides energy
Basic unit is glucose
Primary energy source for the brain

Found in animals only

0.8g/kg/day

Cardio, strength, flexibility

LDL transport cholesterol and triglycerides from the liver to the tissues. HDL scavenge excess cholesterol and phospholipids from the tissues and return them to the liver.

World Health Organization says no more than 10% of total calories to come from added sugars, including sodas/sugar sweetened beverages.

It provides insulation to the body.
It is an essential constituent of cell membranes.
It is a storage form of energy.
It contributes to improved skin complexion.

Primary function is build proteins needed by the body. Basic building blocks are amino acids (20 different). Secondary source of energy (when glucose is not available)

Specify nutrient needs that best support the health of people in the United States. The Recommended Dietary Allowances are the foundation of these. And the Tolerable Upper Limits are limits set to protect consumers against excessive intakes that can pose hazards.

producing biotin.
protecting people from infection.
producing vitamin K.
breaking down fiber

Soluble: binding cholesterol and carrying it out of the body with the feces.

Insoluble fiber: It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

Sources: whole grains, fruits and vegetables
DRI is 25-35g/day

Excessive intake of protein, carbs, and fat all contribute to this unlimited storage, but fat is the easiest to contribute.

Essential must be supplied by the diet (9 essential) and non essential are made within the body (11 non-essential)

Fat 9 calories per gram
Carbs 4 calories per gram
Protein 4 calories per gram
Vitamins and minerals 0 calories per gram

Release of digestive enzymes into the small intestines
Releases bicarbonate which makes the acidic chyme more alkaline

When glucose goes too low, glucagon promotes breakdown of liver glycogen

Ex. linoleic acid (omega 6) & linolenic acid (omega 3).
Linoleic is primarily found in vegetable oils.
Linolenic is primarily cold water fatty fish, walnuts, algae.

Positive balance is during growth or pregnancy. Negative balance occurs during critical illness such as a burn.

Fat 20-35%, carbs 45-65%, protein 10-35%

3 parts: Duodenum. Jejunum, ileum
Villi – finger like projections to aid absorption
Microvilli – microscopic hairs covering the surface of each cell lining

Maltitol, Xylitol, Erythritol, Sorbitol

Replacing saturated and trans-fats with unsaturated fats. Eat more plant based fats, ie peanut butter.

Intake of iron and zinc and calcium may be too low. And B12 – since its only found naturally in animal-derived products.