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 Carbs: 45-65% of daily calories
function: energy, regulate fat, cardiac and cns system, protein metabolism.
Glycogen: stored carb in the liver and muscle and it release between the meals to regulate the
Blood glucose level.
Carbs 4 calories per gram per energy
* Fiber intake 25gr women, for M 38gr per day
* Protein 10-35?ily calories, 0.8 gr per kg body weight, tissue building, immune
function, neutral nitrogen balance. Wound healing is important.
 Complete protein: all 9 amino acids, animal sources and soy
 Incomplete: 2 different one together is complete like rice plus beans.
 Protein 4 calories per gram per energy.
 Fat lipids: 20-35% of daily calories. Les that 10 sutured fat, ideally 7%
Function: store energy, padding insulation. Hormone, absorption of fat-soluble vitamin
 Cholesterol: 200-300 mg/day
 Fat provides 9 calories/energy
If you eat 5 gr of fat how many calories: 45 calories.
Vitamins:
Fat soluble: A, D, E, K they have risk for toxicity, don’t overdose, CF, celiac and crohns disease
Water soluble: Vitamin C and B complex thiamine, niacin, pardaxin, panthocacid, folic,
cobalamin: no risk for toxicity, you will pee it out.
Vitamin c: iron absorption, tissue building Citrus fruits, tomatoes, green veggie.
 Deficiency in vitamin C: bleeding, swelling gums and joint pain, during pain and illness take
more, during smoking take more
B complex: CNS functioning, meats, milk, whole grains, legumes, green leafy veggies.
Pregnancy get folic acid.
Def B12: pernicious anemia.
Vitamin A: vision health, skeletal and soft tissue: orange and yellow fruits, fatty fish, dairy
products.
 Deficiency: xeropthalmia and vision issue
Vitamin D: absorption of calcium and phosphorus. Sunlight, Milk, fatty fish and eggs.
 Deficiency: bone loss
Vitamin E: serve as antioxidants: fat containing food, nuts, dark green veggies.
Deficiency very rare: muscle pain.
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