ATI Nutrition Final
Chapter 1 – Sources of Nutrition: Carbohydrates: Organic compounds composed of carbon, hydrogen, and oxygen (CHO). Its main function is to provide energy for the body
•Acceptable Macronutrient Distribution Range (AMDR): 45% to 65% of calories
•Digestible carbohydrates provide 4 cal/g of energy
•Types of Carbohydrates: oMonosaccharides – Simple carbohydrates (corn syrup, fruits, milk)
oDisaccharides – Simple carbohydrates (table sugar, milk sugar, malt sugar)
oPolysaccharides – Complex carbohydrates (grains, legumes, vegetables, fiber, whole grains)
Fiber: Categorized as a carbohydrate (polysaccharide; complex carb). It is important for proper
bowel elimination by adding bulk to the feces and stimulating peristalsis to ease elimination
•Dietary Fiber: Substance in plant foods that is indigestible (pectin, gum, cellulose, and
oligosaccharides)
•Fiber can also help lower cholesterol and lessen the incidence of intestinal cancers
•Adequate Intake (AI) for women: 25 g/day
•Adequate Intake (AI) for men: 38 g/day
•Leaving the skin on fruits and vegetables can add fiber to the diet
Proteins: Provided by plant and animal sources. They are formed by linking amino acids in various combinations for specific use by the body
•Recommended Dietary Allowance (RDA): 0.8 g/kg
•Acceptable Macronutrient Distribution Range (AMDR): 10% to 35% of calories
•Proteins provide 4 cal/g of energy
•Types of Proteins: oComplete Proteins: Contain sufficient amounts of all 9 essential amino acids
▪From animal sources and soy
▪These are the BEST sources of protein
oIncomplete Proteins: Contain all 9 essential amino acids, but one or more of the amino acids is not adequate for protein synthesis
▪Plant sources
oComplementary Proteins: Foods that are incomplete proteins when eaten alone, but when combined, are equivalent to a complete protein 2•Sources of Protein: oMeats (beef, pork, poultry), Seafood
oEggs (complete protein)
oKidney beans
oSoy. soybeans (complete protein)
oSeafood
oNuts and seeds (incomplete protein)
oCottage cheese (complete protein)
oPeanut butter (incomplete protein)
oWhole grain cereal (incomplete protein)
Lipids (Fats): Divided into 3 groups – triglycerides, phospholipids, and sterols. Lipids are
available from many sources such as dark meat, poultry skin, dairy foods, and added oils (margarine, butter, shortening, oils, lard). Lipids are the densest form of stored energy
•Acceptable Macronutrient Distribution Range (AMDR): 20% to 35%
•Lipids provide 9 cal/g of energy
•Triglycerides: oSaturated Fatty Acids (“bad fat,” primarily found in animal sources)
▪No more than 10% of total calories should come from saturated fats
oUnsaturated Fatty Acids (“good fats,” usually from plant sources; help reduce health risks)
▪Monounsaturated: Olives, canola oil, avocado, peanuts, and other nuts
▪Polyunsaturated: Corn, wheat germ, soybean, safflower, sunflower, and fish
oEssential Fatty Acids (must be supplied by the diet; support blood clotting, blood pressure, inflammatory responses, and many other metabolic processes)
▪Omega-3 and Omega-6 fatty acids
•Phospholipids (e.g., lecithin): oImportant to cell membrane structure
•Sterols (e.g., cholesterol): oFound in the tissues of animals
oNot an essential nutrient – Should be limited to 200-300 mg/day
oIf consumed in excess, it can build up in tissues, causing congestion and increased
risk for cardiovascular disease:
Vitamins: There are 13 essential vitamins that each have a specialized function. Vitamins are divided into 2 classes: Water-soluble (C and B-complex) and fat-soluble (A, D, E, K). Vitamins yield no usable energy for the body 3•Water-Soluble Vitamins (Table 1.2 on ATI Nutrition page 6): oVitamin C:
▪Found in citrus fruits, tomatoes, peppers, green leafy vegetables, and
strawberries
▪Stress, illness, and cigarette smoking INCREASES the need for vitamin C.
•Smokers should increase vitamin C intake by 35 mg/day
▪Vitamin C deficiency ⟶ Scurvy
•Tissue bleeding, painful limbs/joints, weak bones, swollen
gums, and loose teeth. Fatal if not treated, but can be cured with
several doses of vitamin C
oThiamin (B1):
▪Found in almost all plants and animal tissues (especially meats, grains, and legumes)
▪Thiamin (B1) Deficiency ⟶ Beriberi (ataxia, confusion, anorexia, tachycardia, headache, weight loss, fatigue)
oRiboflavin (B2):
▪Found in milk, meats, and dark leafy vegetables
▪Riboflavin (B2) deficiency ⟶ Cheilosis (scales and cracks on lips/corners of mouth), Glossitis (smooth/swollen red tongue), and Dermatitis of the ears/nose/mouth.
oNiacin (B3):
▪Found in meats, legumes, milk, whole grains, and enriched breads and
cereals
▪Niacin (B3) deficiency ⟶ Pellagra (sun-sensitive lesions, GI findings, and neuro findings)
oPyridoxine (B6):
▪Found widespread in sources such as meats, grains, and legumes
▪Pyridoxine (B6) deficiency ⟶ Macrocytic anemia and CNS disturbances
▪Pyridoxine (B6) toxicity ⟶ Sensory neuropathy
oPantothenic Acid:
▪Found in meats, whole grain cereals, dried peas and beans
▪Deficiency is rare, but results in generalized body system failure
oBiotin:
▪Found in eggs, milk, and dark green vegetables
▪Deficiency is rare, but results in neurological findings (depression,
fatigue), hair loss, and red scaly rashes
oFolate:
▪Found in organ meats (liver), dark-green leafy vegetables, orange juice, dried peas and beans, seeds, and legumes. Some breads, cereals, and other
grains are fortified with folate.
▪Folate Deficiency ⟶ Megaloblastic anemia, CNS disturbances, and fetal neural tube defects 4▪It is extremely important for women of child-bearing age (mostly pregnant
women or women that may become pregnant) to get an adequate amount of folate
oCobalamin (B12):
▪Found in meat, shellfish, eggs, and dairy products (B12 is found solely in
foods from animal origin)
▪Deficiency ⟶ Pernicious anemia
•Seen mostly in strict vegans and people who lack intrinsic factor
(which is needed for B12 absorption)
•Numbness of the hands and feet are also manifestations of Vitamin B12 deficiency
•Fat-Soluble Vitamins: All fat-soluble vitamins have the possibility for toxicity (Table 1.3 on ATI Nutrition page 7)
oVitamin A:
▪Found in fatty fish, egg yolks, butter, cream, dark yellow/orange fruits and veggies (carrots, yams, apricots, squash, cantaloupe)
▪Deficiency ⟶ Vision changes, xerophthalmia (dryness and hardening of cornea), GI disturbances, and hyperkeratosis
oVitamin D:
▪Sunlight is needed to synthesize vitamin D in the skin
▪Found in fortified milk, fatty fish, eggs
▪Deficiency ⟶ Bone demineralization or rickets
▪Toxicity ⟶ Hypercalcemia
oVitamin E:
▪Found in vegetable oils, grains, nuts, dark green veggies
▪Deficiency ⟶ Rare, but results in anemia
oVitamin K:
▪Found in carrots, eggs, and dark green veggies
▪Deficiency ⟶ Increased bleeding time
▪Antidote for warfarin
Minerals and Electrolytes:
•Major Minerals oSodium (Na) ⟶ Electrolyte:
▪Sources: Table salt, added salt, processed foods,
▪Deficiency: Muscle cramping, memory loss, anorexia (hyponatremia)
▪Toxicity: Fluid retention, hypertension, disorientation (hypernatremia)
oPotassium (K) ⟶ Electrolyte
▪Sources: Oranges, dried fruits, tomatoes, avocados, dried peas, meats, broccoli, bananas, dairy products, meats, whole grains, licorice, raisins
▪Deficiency: Dysrhythmias, muscle cramps, confusion (hypokalemia)
Chapter 1 – Sources of Nutrition: Carbohydrates: Organic compounds composed of carbon, hydrogen, and oxygen (CHO). Its main function is to provide energy for the body
•Acceptable Macronutrient Distribution Range (AMDR): 45% to 65% of calories
•Digestible carbohydrates provide 4 cal/g of energy
•Types of Carbohydrates: oMonosaccharides – Simple carbohydrates (corn syrup, fruits, milk)
oDisaccharides – Simple carbohydrates (table sugar, milk sugar, malt sugar)
oPolysaccharides – Complex carbohydrates (grains, legumes, vegetables, fiber, whole grains)
Fiber: Categorized as a carbohydrate (polysaccharide; complex carb). It is important for proper
bowel elimination by adding bulk to the feces and stimulating peristalsis to ease elimination
•Dietary Fiber: Substance in plant foods that is indigestible (pectin, gum, cellulose, and
oligosaccharides)
•Fiber can also help lower cholesterol and lessen the incidence of intestinal cancers
•Adequate Intake (AI) for women: 25 g/day
•Adequate Intake (AI) for men: 38 g/day
•Leaving the skin on fruits and vegetables can add fiber to the diet
Proteins: Provided by plant and animal sources. They are formed by linking amino acids in various combinations for specific use by the body
•Recommended Dietary Allowance (RDA): 0.8 g/kg
•Acceptable Macronutrient Distribution Range (AMDR): 10% to 35% of calories
•Proteins provide 4 cal/g of energy
•Types of Proteins: oComplete Proteins: Contain sufficient amounts of all 9 essential amino acids
▪From animal sources and soy
▪These are the BEST sources of protein
oIncomplete Proteins: Contain all 9 essential amino acids, but one or more of the amino acids is not adequate for protein synthesis
▪Plant sources
oComplementary Proteins: Foods that are incomplete proteins when eaten alone, but when combined, are equivalent to a complete protein 2•Sources of Protein: oMeats (beef, pork, poultry), Seafood
oEggs (complete protein)
oKidney beans
oSoy. soybeans (complete protein)
oSeafood
oNuts and seeds (incomplete protein)
oCottage cheese (complete protein)
oPeanut butter (incomplete protein)
oWhole grain cereal (incomplete protein)
Lipids (Fats): Divided into 3 groups – triglycerides, phospholipids, and sterols. Lipids are
available from many sources such as dark meat, poultry skin, dairy foods, and added oils (margarine, butter, shortening, oils, lard). Lipids are the densest form of stored energy
•Acceptable Macronutrient Distribution Range (AMDR): 20% to 35%
•Lipids provide 9 cal/g of energy
•Triglycerides: oSaturated Fatty Acids (“bad fat,” primarily found in animal sources)
▪No more than 10% of total calories should come from saturated fats
oUnsaturated Fatty Acids (“good fats,” usually from plant sources; help reduce health risks)
▪Monounsaturated: Olives, canola oil, avocado, peanuts, and other nuts
▪Polyunsaturated: Corn, wheat germ, soybean, safflower, sunflower, and fish
oEssential Fatty Acids (must be supplied by the diet; support blood clotting, blood pressure, inflammatory responses, and many other metabolic processes)
▪Omega-3 and Omega-6 fatty acids
•Phospholipids (e.g., lecithin): oImportant to cell membrane structure
•Sterols (e.g., cholesterol): oFound in the tissues of animals
oNot an essential nutrient – Should be limited to 200-300 mg/day
oIf consumed in excess, it can build up in tissues, causing congestion and increased
risk for cardiovascular disease:
Vitamins: There are 13 essential vitamins that each have a specialized function. Vitamins are divided into 2 classes: Water-soluble (C and B-complex) and fat-soluble (A, D, E, K). Vitamins yield no usable energy for the body 3•Water-Soluble Vitamins (Table 1.2 on ATI Nutrition page 6): oVitamin C:
▪Found in citrus fruits, tomatoes, peppers, green leafy vegetables, and
strawberries
▪Stress, illness, and cigarette smoking INCREASES the need for vitamin C.
•Smokers should increase vitamin C intake by 35 mg/day
▪Vitamin C deficiency ⟶ Scurvy
•Tissue bleeding, painful limbs/joints, weak bones, swollen
gums, and loose teeth. Fatal if not treated, but can be cured with
several doses of vitamin C
oThiamin (B1):
▪Found in almost all plants and animal tissues (especially meats, grains, and legumes)
▪Thiamin (B1) Deficiency ⟶ Beriberi (ataxia, confusion, anorexia, tachycardia, headache, weight loss, fatigue)
oRiboflavin (B2):
▪Found in milk, meats, and dark leafy vegetables
▪Riboflavin (B2) deficiency ⟶ Cheilosis (scales and cracks on lips/corners of mouth), Glossitis (smooth/swollen red tongue), and Dermatitis of the ears/nose/mouth.
oNiacin (B3):
▪Found in meats, legumes, milk, whole grains, and enriched breads and
cereals
▪Niacin (B3) deficiency ⟶ Pellagra (sun-sensitive lesions, GI findings, and neuro findings)
oPyridoxine (B6):
▪Found widespread in sources such as meats, grains, and legumes
▪Pyridoxine (B6) deficiency ⟶ Macrocytic anemia and CNS disturbances
▪Pyridoxine (B6) toxicity ⟶ Sensory neuropathy
oPantothenic Acid:
▪Found in meats, whole grain cereals, dried peas and beans
▪Deficiency is rare, but results in generalized body system failure
oBiotin:
▪Found in eggs, milk, and dark green vegetables
▪Deficiency is rare, but results in neurological findings (depression,
fatigue), hair loss, and red scaly rashes
oFolate:
▪Found in organ meats (liver), dark-green leafy vegetables, orange juice, dried peas and beans, seeds, and legumes. Some breads, cereals, and other
grains are fortified with folate.
▪Folate Deficiency ⟶ Megaloblastic anemia, CNS disturbances, and fetal neural tube defects 4▪It is extremely important for women of child-bearing age (mostly pregnant
women or women that may become pregnant) to get an adequate amount of folate
oCobalamin (B12):
▪Found in meat, shellfish, eggs, and dairy products (B12 is found solely in
foods from animal origin)
▪Deficiency ⟶ Pernicious anemia
•Seen mostly in strict vegans and people who lack intrinsic factor
(which is needed for B12 absorption)
•Numbness of the hands and feet are also manifestations of Vitamin B12 deficiency
•Fat-Soluble Vitamins: All fat-soluble vitamins have the possibility for toxicity (Table 1.3 on ATI Nutrition page 7)
oVitamin A:
▪Found in fatty fish, egg yolks, butter, cream, dark yellow/orange fruits and veggies (carrots, yams, apricots, squash, cantaloupe)
▪Deficiency ⟶ Vision changes, xerophthalmia (dryness and hardening of cornea), GI disturbances, and hyperkeratosis
oVitamin D:
▪Sunlight is needed to synthesize vitamin D in the skin
▪Found in fortified milk, fatty fish, eggs
▪Deficiency ⟶ Bone demineralization or rickets
▪Toxicity ⟶ Hypercalcemia
oVitamin E:
▪Found in vegetable oils, grains, nuts, dark green veggies
▪Deficiency ⟶ Rare, but results in anemia
oVitamin K:
▪Found in carrots, eggs, and dark green veggies
▪Deficiency ⟶ Increased bleeding time
▪Antidote for warfarin
Minerals and Electrolytes:
•Major Minerals oSodium (Na) ⟶ Electrolyte:
▪Sources: Table salt, added salt, processed foods,
▪Deficiency: Muscle cramping, memory loss, anorexia (hyponatremia)
▪Toxicity: Fluid retention, hypertension, disorientation (hypernatremia)
oPotassium (K) ⟶ Electrolyte
▪Sources: Oranges, dried fruits, tomatoes, avocados, dried peas, meats, broccoli, bananas, dairy products, meats, whole grains, licorice, raisins
▪Deficiency: Dysrhythmias, muscle cramps, confusion (hypokalemia)
