ATI Nutrition Notes
2022
Carbohydrates:
Carbs and fiber provide energy for the body
Provide 4cal/g of energy.
Minimum amout needed to fuel the brain is 130g/day. Men: 200-399g/day and Women: 180-230g/day
Help regulate protein and fat metabolism.
Essential for normal cardiac and CNS functioning
Stored in the liver and muscles for energy
Absorbs 80-95%, mainly in small intestine using pancreatic and intestinal enzymes.
Fiber does not yield energy for the body – adds bulk to feces and stimulates peristalsis; aids in lowering
cholesterol and lessen the incidence of intestinal cancers.
Types of Carbohydrates:
o Monosaccharides: glucose (corn syrup), fructose (fruit), galactose (milk sugar broken down)
basic energy for cells
o Disaccharides: Sucrose (table sugar, molasses), lactose (milk sugar), maltose (sweeteners)
energy, aids calcium, and phosphorous absorption (lactose)
o Polysaccharides: Starches (grains, legumes, root vegetables), fiber (indigestible plan parts)
energy storage (starches), digestive aid (fiber)
Proteins:
Complete proteins (animals) contain amino acids
Incomplete proteins (plants) do not contain the 9 amino acids
Complementary proteins are food sources when eaten together, provide all of the essential amino acids
Recommended requirement for adults is 10% of intake, or 46g/day for women and 56g/day for men.
Proteins provide 4cal/g of energy.
Lipids:
Triglycerides are the primary form of fat in food. Combine with glycerol to supply energy to the body,
allow fat-soluble vitamin transport, and form adipose tissue that protects the body.
Phospholipids are derived from triglycerides. Important for cell membrane structure.
Cholesterol is necessary for cell membrane stability and the production of certain hormones and bile
salts for digestion.
Unsaturated fats from plants can help reduce health risks
Essential fatty acids, made from broken down fats, must be supplied by the diet. Include Omega-3 and
6; used to support blood clotting, blood pressure, inflammatory responses, etc.
No more than 20-30% of total calories should come fat (10% or less from saturated)
o A diet high in fat is linked to cardiovascular disease, HTN, and diabetes.
Provides 9cal/g of energy, densest form of stored energy.
Vitamins:
Water-soluble – C and B complex
Fat-soluble – A,D,E,K
Vitamin C: found in citrus fruits, tomatoes, peppers, green leafy vegetables, and strawberries.
o Stress and illness increase the need for vitamin C.
o Scurvy – severe deficiency in vitamin C; a hemorrhagic disease with diffuse tissue bleeding,
painful limbs/joints, weak bones, and swollen gums/loose teeth.
, B-complex: green leafy vegetables and unprocessed or enriched grains.
Low vitamin D levels may increase the risk for chronic disease such as MS, type 1 DM, HTN, and certain
cancers.
Water-Soluble:
o Vitamin C: antioxidant, tissue building
iron absorption; citrus fruits and juices, vegetables
o Thiamin (B1): muscle energy, GI support, CV support
Meats, grains, legumes
Deficiency = BeriBeri
o Riboflavin (B2): growth, energy, tissue healing
Milk, meats, green leafy veggies
Deficency = cheilosis
o Niacin (B3): energy and protein metabolism
Liver, nuts, legumes
Deficiency = pellagra
o Pantothenic acid (B5): fatty acid metabolism, cell synthesis, heme production
Organ meats, egg yolk, avocados, broccoli, cashews, lentils, milk, brown rice
Deficiency = anemia
o Pyridoxine (B6): cellular function, heme and neurotransmitter synthesis
Organ meats, grains
Excess = neuropathy
o Folate: synthesis of amino acids and hemoglobin, lower neural tube defect in fetus
Liver, green leafy veggies, grains, legumes, citrus fruits
Deficiency = fetal neural defects
o Cobalamin (B12): hemoglobin synthesis, fatty acid metabolism
Organ meats, clams, oysters, grains
Vegetarians
Fat Soluble:
o Vitamin A: normal vision, tissue strength, growth and tissue healing
Orange/yellow colored foods (egg yolks, carrots, yams, apricots, squash, cantaloupe,
liver, dairy
Vision
o Vitamin D: maintain serum calcium and phosphorous, aid in bone development
Fish, fortified dairy products, sunlight
Rickets
o Vitamin E: protects cell from oxidation
Vegetable oils, grains, nuts, dark green vegetables
Hemolytic anemia
o Vitamin K: normal blood clotting (prothrombin production), aids in bone metabolism
Green leafy veggies, eggs, liver
Increased bleeding time
Electrolytes:
Sodium
o Maintains fluid volume, allows muscle contractions, cardiovascular support
o Table salt, added salts, processed foods, butter
o Deficiency can cause muscle cramps, and cardiac changes
, o Monitor ECG, edema and BP
• Potassium
o Maintains fluid volume inside/outside cells, muscle action, BP, cardiovascular support
o Oranges, dried fruits, tomatoes, avocados, dried peas, meats, broccoli, bananas
o Deficiency causes dysrhythmias, muscle cramps, confusion
o Excess causes dysrhythmias (from supplements, potassium sparing diuretics, ACE inhibitors,
inadequate kidney function, diabetes)
o Monitor ECG and muscle tone
• Chloride
o Bonds to other minerals (Na) to facilitate cellular actions and reactions, fluid balance
o Table salt
o Excess results in high blood pressure
o Monitor sodium levels
• Calcium
o Bones/teeth, cardiovascular support, blood clotting, nerve transmission
o Dairy, broccoli, kale, grains, egg yolks
o Deficiency causes osteoporosis, Tetany, Chvostek’s and Trousseau’s sign, ECG changes
o Excess causes constipation and kidney stones
o Monitor ECG and muscle tone
• Magnesium
o Bone nourishment, catalyst for many enzyme reaction, nerve/muscle function, CV support
o Green leafy veggies, nuts, grains, meat, milk
o Deficiency causes weakness, dysrhythmias, tetany, seizure, reduced blood clotting and
eclampsia
o Excess causes diarrhea, kidney stone, decreased muscle control, CV changes
o Incompatible with some antibiotics
• Phosphorous
o Energy transfer of RNA/DNA, acid base balance, bone and teeth formation
o Dairy, peas, soft drinks, meat, eggs, some grains
o Deficiency causes calcium level changes, muscle weakness
o Excess causes skeletal porosity, decreased calcium levels, must stay in balance with calcium
o Evaluate use of antacids and use of alcohol.
• Sulfur
o A component of vitamin structure, by-product of protein metabolism
o Dried fruits, meats, red and white wines
o Deficiency is only seen in severe protein malnourishment, found in all protein-containing foods
o Excess: toxicity has a very low risk
Minerals:
• Iodine:
o Is used for synthesis of thyroxine, the thyroid hormone that helps regulate metabolism.
o Taken up by the thyroid
o When there is lack there of, the thyroid gland enlarges, creating a goiter
o Seafood provides a good amount of iodine; also table salt
o 100-150mcg/day
• Iron:
2022
Carbohydrates:
Carbs and fiber provide energy for the body
Provide 4cal/g of energy.
Minimum amout needed to fuel the brain is 130g/day. Men: 200-399g/day and Women: 180-230g/day
Help regulate protein and fat metabolism.
Essential for normal cardiac and CNS functioning
Stored in the liver and muscles for energy
Absorbs 80-95%, mainly in small intestine using pancreatic and intestinal enzymes.
Fiber does not yield energy for the body – adds bulk to feces and stimulates peristalsis; aids in lowering
cholesterol and lessen the incidence of intestinal cancers.
Types of Carbohydrates:
o Monosaccharides: glucose (corn syrup), fructose (fruit), galactose (milk sugar broken down)
basic energy for cells
o Disaccharides: Sucrose (table sugar, molasses), lactose (milk sugar), maltose (sweeteners)
energy, aids calcium, and phosphorous absorption (lactose)
o Polysaccharides: Starches (grains, legumes, root vegetables), fiber (indigestible plan parts)
energy storage (starches), digestive aid (fiber)
Proteins:
Complete proteins (animals) contain amino acids
Incomplete proteins (plants) do not contain the 9 amino acids
Complementary proteins are food sources when eaten together, provide all of the essential amino acids
Recommended requirement for adults is 10% of intake, or 46g/day for women and 56g/day for men.
Proteins provide 4cal/g of energy.
Lipids:
Triglycerides are the primary form of fat in food. Combine with glycerol to supply energy to the body,
allow fat-soluble vitamin transport, and form adipose tissue that protects the body.
Phospholipids are derived from triglycerides. Important for cell membrane structure.
Cholesterol is necessary for cell membrane stability and the production of certain hormones and bile
salts for digestion.
Unsaturated fats from plants can help reduce health risks
Essential fatty acids, made from broken down fats, must be supplied by the diet. Include Omega-3 and
6; used to support blood clotting, blood pressure, inflammatory responses, etc.
No more than 20-30% of total calories should come fat (10% or less from saturated)
o A diet high in fat is linked to cardiovascular disease, HTN, and diabetes.
Provides 9cal/g of energy, densest form of stored energy.
Vitamins:
Water-soluble – C and B complex
Fat-soluble – A,D,E,K
Vitamin C: found in citrus fruits, tomatoes, peppers, green leafy vegetables, and strawberries.
o Stress and illness increase the need for vitamin C.
o Scurvy – severe deficiency in vitamin C; a hemorrhagic disease with diffuse tissue bleeding,
painful limbs/joints, weak bones, and swollen gums/loose teeth.
, B-complex: green leafy vegetables and unprocessed or enriched grains.
Low vitamin D levels may increase the risk for chronic disease such as MS, type 1 DM, HTN, and certain
cancers.
Water-Soluble:
o Vitamin C: antioxidant, tissue building
iron absorption; citrus fruits and juices, vegetables
o Thiamin (B1): muscle energy, GI support, CV support
Meats, grains, legumes
Deficiency = BeriBeri
o Riboflavin (B2): growth, energy, tissue healing
Milk, meats, green leafy veggies
Deficency = cheilosis
o Niacin (B3): energy and protein metabolism
Liver, nuts, legumes
Deficiency = pellagra
o Pantothenic acid (B5): fatty acid metabolism, cell synthesis, heme production
Organ meats, egg yolk, avocados, broccoli, cashews, lentils, milk, brown rice
Deficiency = anemia
o Pyridoxine (B6): cellular function, heme and neurotransmitter synthesis
Organ meats, grains
Excess = neuropathy
o Folate: synthesis of amino acids and hemoglobin, lower neural tube defect in fetus
Liver, green leafy veggies, grains, legumes, citrus fruits
Deficiency = fetal neural defects
o Cobalamin (B12): hemoglobin synthesis, fatty acid metabolism
Organ meats, clams, oysters, grains
Vegetarians
Fat Soluble:
o Vitamin A: normal vision, tissue strength, growth and tissue healing
Orange/yellow colored foods (egg yolks, carrots, yams, apricots, squash, cantaloupe,
liver, dairy
Vision
o Vitamin D: maintain serum calcium and phosphorous, aid in bone development
Fish, fortified dairy products, sunlight
Rickets
o Vitamin E: protects cell from oxidation
Vegetable oils, grains, nuts, dark green vegetables
Hemolytic anemia
o Vitamin K: normal blood clotting (prothrombin production), aids in bone metabolism
Green leafy veggies, eggs, liver
Increased bleeding time
Electrolytes:
Sodium
o Maintains fluid volume, allows muscle contractions, cardiovascular support
o Table salt, added salts, processed foods, butter
o Deficiency can cause muscle cramps, and cardiac changes
, o Monitor ECG, edema and BP
• Potassium
o Maintains fluid volume inside/outside cells, muscle action, BP, cardiovascular support
o Oranges, dried fruits, tomatoes, avocados, dried peas, meats, broccoli, bananas
o Deficiency causes dysrhythmias, muscle cramps, confusion
o Excess causes dysrhythmias (from supplements, potassium sparing diuretics, ACE inhibitors,
inadequate kidney function, diabetes)
o Monitor ECG and muscle tone
• Chloride
o Bonds to other minerals (Na) to facilitate cellular actions and reactions, fluid balance
o Table salt
o Excess results in high blood pressure
o Monitor sodium levels
• Calcium
o Bones/teeth, cardiovascular support, blood clotting, nerve transmission
o Dairy, broccoli, kale, grains, egg yolks
o Deficiency causes osteoporosis, Tetany, Chvostek’s and Trousseau’s sign, ECG changes
o Excess causes constipation and kidney stones
o Monitor ECG and muscle tone
• Magnesium
o Bone nourishment, catalyst for many enzyme reaction, nerve/muscle function, CV support
o Green leafy veggies, nuts, grains, meat, milk
o Deficiency causes weakness, dysrhythmias, tetany, seizure, reduced blood clotting and
eclampsia
o Excess causes diarrhea, kidney stone, decreased muscle control, CV changes
o Incompatible with some antibiotics
• Phosphorous
o Energy transfer of RNA/DNA, acid base balance, bone and teeth formation
o Dairy, peas, soft drinks, meat, eggs, some grains
o Deficiency causes calcium level changes, muscle weakness
o Excess causes skeletal porosity, decreased calcium levels, must stay in balance with calcium
o Evaluate use of antacids and use of alcohol.
• Sulfur
o A component of vitamin structure, by-product of protein metabolism
o Dried fruits, meats, red and white wines
o Deficiency is only seen in severe protein malnourishment, found in all protein-containing foods
o Excess: toxicity has a very low risk
Minerals:
• Iodine:
o Is used for synthesis of thyroxine, the thyroid hormone that helps regulate metabolism.
o Taken up by the thyroid
o When there is lack there of, the thyroid gland enlarges, creating a goiter
o Seafood provides a good amount of iodine; also table salt
o 100-150mcg/day
• Iron:
