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262 Cards in this Set
- Front
- Back
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What is nutrition?
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A combination of processes by which the body receives and uses the materials neccessary for maint of functions, energy, growth, and renewal of its parts.
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What are nutrients?
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Substances in food necc for body processes and function. Must be obtained from food because body cannot make them in sufficient quantities to meet its needs
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Name the 6 categories of nutrients
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Carbs (CHOs)
Fat Protein Vitamins Minerals Water |
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Name the 3 nutrients that provide energy
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Carbs
Fats Proteins |
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How is energy expressed?
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In calories
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One calorie (kcal) is ...
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amt of heat necc to raise the temp of 1 kg of water 1 degree Centigrade.
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1 gram of CHO yields ...
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4 kcal
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1 gram of protein yields ...
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4 kcal
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1 gram of fat yields
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9 kcal
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The main function of CHO is...
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to provide energy to body
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Although lipids(fats) and proteins can if necc provide energy for most body needs, the brain and nerve tissues function best on...
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glucose from Carbs
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Glycogen is...
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carb energy stored in liver and muscles
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When CHO molecules are linked together, they form...
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monosaccarides
disaccharides polysaccharides |
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Monosaccarides are
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simple carbs
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monosaccarides include
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dextrose/glucose(blood sugar)
fructose (fruit sugar) galactose (milk sugar) |
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Dextrose/glucose is most quickly used by body for
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quick energy because it is rapidly absorbed into bloodstram from intestine
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What is example of source of glucose?
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fruits
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which is sweetest of monosaccharides
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fructose
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Which is milk sugar
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galactose
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___ are simple carbs composed of two monosaccharides and water.
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disaccharides
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name the 3 disaccharides
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sucrose
lactose maltose |
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sucrose is composed of
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glucose + fructose
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lactose is composed of
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glucose + galactose
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maltose is composed of
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glucose + glucose
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___ are complex carbs composed of many carbs and are insoluable in water.
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polysaccharides
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Name 3 basic types of polysaccharides
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starch
fiber glycogen |
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____ is the storage form of glucose in plants
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starch
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name food sources of starch.
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grains, legumes, root veggies (potatoes, carrots, turnips, corn), some fruits
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___ is the portion of plant cells that cannot be digested in humans by enzymes
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fiber
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What is daily reccomended intake of fiber
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20-35 g
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___ fiber has cholesterol-lowering properties and possible benefits in helping to reduce the risk of heart disease
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soluable fiber
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name examples of soluable fiber
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oatmeal, fruits, veggies, beans
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___ fiber may belp prevent colon cancer because it is believed to bind to potentially harmful substances and eliminate them from the body quickly thru digestive system. Helps promote bowel regularity.
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insoluable fiber
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examples of insoluable fiber
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whole grains such as wheat bran and brown rice
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___ is the stored form of glucose in liver and muscles
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glycogen
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Digested carbs are absorbed in ...
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small intestines
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Insulin is secreted by
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pancreas
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___ assists glucose transport thru the cell membrane
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insulin
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Some glucose circulates in bloodstream for energy, and remainder ...
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gets converted to fat and stored as glycogen in liver and muscles
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Process of converting glucose to glycogen...
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glycogenesis
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Process of converting glycogen to glucose
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glycogenolysis
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Sources of fiber
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grains, fruits, veggies, seeds, nuts
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Sources of glycogen
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liver and muscle; animals
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Sources of starch
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grains (cereal, bread, baked goods, pasta, corn, bulgur), leguime, potatoes, some fruits, root veggies
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Sources of maltose
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sweetner in processed foods
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Sources of lactose
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milk
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Sources of galactose
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milk
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Sources of glucose/dextrose
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corn syrup, fruits
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sources of fructose
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fruit, honey
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sources of sucrose
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table sugar, sugar beets, molasses
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___ is the inability to digest lactose
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Lactose intolerance
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Lactose intolerance caused by
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deficiency of lactase, resulting in inability to break down the milk sugar lactose
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Lactose accumulates in the
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intestine
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Accumulated lactose results in
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diarrhea
bloating gas formation abdominal cramps |
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deficiency of lactose increases w/ age
T/F |
T
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Lactose intolerance most prevalent among
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Southeast Asians
Native Americans African Americans |
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Treatment for lactose intolerance
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avoid milk and milk products
use milk treated w/ acidophilus or lactaid or use soy products |
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___ provide the most calories of all of the nutrients
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Fats, 9 kcal/g
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Physiological functions of fat:
Name 4 |
energy storage
organ protection temp regulation xmission of nerve impules |
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fats composed of
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C, H, O and are insoluable in water
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3 classes of fats:
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triglycerides
phospholipids sterols |
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triglyceride composed of
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3 fatty acids attached to glycerol base
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trigycerides in plasma are dervived from
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fats eaten in foods or made in body from other energy sources like carbs
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calories ingested in a meal and not used immediately are
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converted to triglycerides and transported to fat cells to be stored
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____ regulate the release of triglycerides from fat tissue so they mmeet the body's need for energy between meals
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Hormones
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Normal triglyceride level
National cholestrol education pgm guidelines |
<150 mg/dL
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Borderline high triglyceride level
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150-199 mg/dL
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High triglyceride level
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200-499 mg/dL
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Very High triglyceride level
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=>500 mg/dL
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Phospholipids are impt in cell membranes because
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they can help lipids move back and forth across the membranes in the watery fluids on both sides
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____ serve as emulsifiers, enabling fats and water to be mixed, keeping lipids dispersed in body fluids
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phospholipid
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Most common phospholipid
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lecithin
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Best source of phospholipids:
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Eggs,liver, soybeans, wheat germ, peanuts
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___ are impt components of complex regulatory compounds and provide the following:
Source of energy Palatabiliy Satiety Food processing properties Nutrient source |
Sterols
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_____ belongs to sterol group
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cholesterol
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Name the two main food sources for cholesterol.
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egg yolks
organ meats - liver & kidney |
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Name two types of cholesterol
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HDL -good
LDL -bad |
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____ fats are biggest dietary cause of high LDL. should be limited to 20% in food
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saturated
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Examples of saturated fats:
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butter, cream, ice cream, whole milk, fatty meats, cheese.
Veg oils: coconut, palm, palm kernal |
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_____ fats help to lower blood cholesterol but have lots of calories. Name 2 types.
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Unsaturated
Mono-unsaturated Poly-unsaturated (veg oils) |
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Name 2 monounsaturated fats.
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olive
canola |
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Name 4 polyunsaturated fats
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safflower oil
sunflower oil corn oil soybean oil |
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trans fatty acids form when
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vegetable oil hardens (hydrogenation) & can raise LDL and lower HDL
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trans fatty acids found in
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fried foods, doughnuts, cookies, bakery items, margarines, processed foods
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____ refers to oils that have become hardened
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hydrogenated
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trans fatty acids linked to
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heart disease
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An oil becomes saturated when
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hydrogen is added
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Serum cholestrol > 240 is considered
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high
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serum cholestrol < 200 mg/dL is considered
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normal
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serum cholestrol between 200 and 239 is
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borderline high
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LDL < 100 mg/dL
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is optimal
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LDL 100-129 mg/dL
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near optimal
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LDL 130-159 mg/dl
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borderline high
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LDL 160-189 mg/dL is
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high
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LDL > 190 mg/dL
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Very high
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HDL < 40 mg/dL is
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considered a major risk factor for developing heart disease. Female sex hormones can raise HDL. Also avoid tobacco smoke, maintain healthy weight, exercise
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HDL >= 60 mg/dL
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helps to lower the risk for heart disease
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Limit total daily fat intake to ___% of kcal or less
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30
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Limit saturated fats to less than ___% of daily kcal
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10
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Calculate % of fat in diet
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Daily caloric intake * 30% divied by 9 = x grams/day fat intake
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___ are complex molecules composed of C, H, O, N
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proteins
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How many amino acids are required to build a protein
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20
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Amino acids not synthesized by body are called
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essential amino acids
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All amino acids have
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amino group NH2
acid group COOH hydrogen atom H side group |
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Name 9 essential amino acids
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Histidine
Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Valine Thryptophan |
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____ are those amino acids that the human body needs but the ____ is able to manufacture for the body if N and other amino acids are available
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non-essential
liver |
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What is the function of protein?
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supplies nitrogen for body
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____ essential for normal growth and tissue repair
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Nitrogen
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Excess nitrogen is used to replace and repair body tissues. Negative nitrogen occurs with infection, burns, fever, starvation, trauma, other physical illnesses.
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n/a
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Adequate protein stores are essential for:
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growth and maint
creation of communicators and catalysts immune sys response fluid regulation acid-base bal transportation energy (when carbs are insufficient) |
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____ protein contains all 9 essential aa in quantities that best support growth and maint of body
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complete
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____ are foods that contribute the best bal of essential amino acids and the bes assortment of non-essential amino acids for protein synthesis
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high quality protein foods
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2 highest quality protein foods
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eggs and human milk
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____ protein lacks one or more of the 9 essential amino acids
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imcomplete
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___ amino acids are the essential aa's that incomplete proteins lack
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limiting amino acids
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___ proteins are 2 or more imcomplete proteins which when consumed will provide all the essential aa's
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complementary
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RDA for protein in US is ___g of protein per kg of body weight for avg healthy non-stressed adults
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0.8
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Name 6 sources of protein
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meats (beef, chicken, pork, tuna, fowl)
seafood milk products eggs dried beans & peas grain products |
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1 kg = ___ lbs
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2.2
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___ are known as dried beans and pulses, and are the edible seeds that grow in pods on anuual plants, bushes, or vines. Can be eaten fresh, sprouted, dried and ground into flour, etc. Often cooked w/ grains because then complete protein is provided. May give gas due to difficulty breaking down legume into digestable substance.
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n/a
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Protein needs increased by
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growth
pregnancy lactation serious illness, recovery from malnutrition wound healing infection, sepsis, fever some meds |
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Health benefits of a well planned vegetarian diet
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Easier weight control, improved overall health
Better blood pressure control Lower reate of CAD Lower risk of NIDDM Fewer GI probs like diverticulitis and constipation Decreased risk of cancers Longer life |
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Probs with veg diets:
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B12 deficiency
Vit D deficiency Calcium, Zinc, Iron deficiency Inadequate kcal and/or protein intake |
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2 types malnutrition
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Marasmus - body fat stores have been depleted due to inadequate kcal intake
Kwashiorkor - lack of protein w/ adequate kcal |
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Causes of hospital malnutrition
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Failure to record Ht & Wt
Prolonged glucose, saline IV feedings (without PO intake) Failure to obs food intake and intervene to improve W/H meals because of tests and procedures Unrecog increased needs due to injury or illness Delayed or inadequate nutrition support (tube feeding or TPN) |
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What is refeeding syndrone?
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physiological and metabolic complications assoc with reintroducing nutrition too rapidly to person w/ PEM or PCM,
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Refeeding syndrome can result in
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fatal complications, including malabsorption, cardiac insufficiency, CHF, resp distress, convulsions, coma, death. PREVENTION: slow reintroduction of nutrients
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Water is essential for normal cell function. it is ____% ot total body weight.
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60-70%
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Water in more plentiful in muscle than fat. Infants have hightest % of total body water due to higher % of lean body mass.
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Infants may dehydrate faster when water is lost thru fever or GI losses.
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Functions of Water:
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Solvent
Transport Form and Structure Temp Reg Lubricant |
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Fluid intake is regulated by
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thirst control center in hypothalamus in brain
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Name 3 ways water enters body
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1 ingested liquids
2 as a food component 3 as a prdt of cellular oxidation |
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Primary site of water absorption is
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intestine. 10 L/day reaborbed within small and large intestine
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___ are substances essential for normal metabolism growth and development and regulation of cell function; they PROVIDE NO ENERGY but are necc for metabolism of Carbs, proteins, fat; measured in milligrams or micrograms
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vitamins
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General functions of vitamins...
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to act as a co-enzyme or a co-factor (catalyst)
to assist in transport or storage as an antioxidant |
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2 categories of vitamins
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fat sol (ADEK)
water sol (BC) |
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___soluable vitamins can be stored in body
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fat
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___ are a rich source of water-sol vitamins
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veggies
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Veggies should be cooked briefly in small amts of water to prevent loss of vitamins. Best cooking methods are
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steaming
microwaving |
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Individuals w/ greatest risk for vitamin deficiency include:
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pregnant women
elderly: decreased absorptive ability and limited economic/phys resources for food those living in poverty chronic alcohol and drug abusers people w/chronic illnesses or on many diff meds LT |
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Water Sol Vitamins
Another name for absorbic acid |
Vit C
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Vit C necc for:
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collagen synthesis
thyroxin and adrenal hormone synthesis infection resistance enhanced iron absorption inhibit cergain diseases like cancer aa metabolism |
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Vit C needs increase with:
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infection
burns smoking (twice rate of nonsmokers) chronic use of some meds (oral contraceptives, aspirin, barbituates) healing after surgery |
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Signs of Vit C deficiency:
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petechiae
slow wound healing frequent bruises bleeding gums frequent infections microcytic anemia inadequate tooth & bone growth/maint |
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Prolonged Vit C deficiency results in
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scurvy
limes aer effective cure |
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Vit C recommendations
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RDA 75 mg women, 90 mg men
smokers 100 mg/day. Adults not to exceed 2000 mg/day |
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Vit C found in
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citrus fruits (oranges, limes, grapefruit, veggies like green pepper, potatoes, broccoli)
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Toxicity does not occur from foods but CAN occur from excess Vit C from pills. Symptoms are:
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diarrhea
nausea kidney stone formation & gout |
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Excessive Vit C supplements may interfere with meds and give false lab results; body may experience "rebound" effect if stop taking suddenly. Body will...
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continue to limit absorption and destroy and/or excrete excess Vit C
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Toxicity w/ Vit C will only occur from TOO MANY SUPPLEMENTS
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n/a
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B vitamins are the ___ soluable vitamins
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Water
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B1 is
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thiamine
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What is thiamine?
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coenzyme playing a role in NERVE FUNCTION RELATED TO MUSCLE ACTIONS.
Plentiful in American diet In refined flour and grains Deficiency rarely seen |
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Food sources of thiamine
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Pork
Grains Flours Legumes Seeds Nuts |
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Thiamine deficiency may be seen in severe _____
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alcohol abuse
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Liver needs additional _____ to detox alcohol.
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thiamine
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Alcohol interferes with...
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Intestinal absorption of thiamine
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Physicians prescribe ___ supplements for patients who abuse alcohol
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thiamine
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What is name of thiamine deficiency disorder?
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Beriberi
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Thiamine deficiency affects...
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nerves, muscles, GI, cardiac systems
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Beriberi characterized by
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muscle weakness (ataxia), pain, anorexia, mental disorientation, tachycardia, edema
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What is Wernike-Korsakoff syndrome?
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psychosis
a cerebral form of beriberi; brain damage; mental confusion, death if untreated; memory loss/impairment, confabulation |
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What is B2
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riboflavin
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What is riboflavin
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coenzyme in release of energy from nutrients in all cells.
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Where is riboflavin found?
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milk/products, eggs, meats/fish/poultry, dark green veggies, enriched grains
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What can destroy riboflavin
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light and irradiation; so milk no long sold in clear containers
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what is riboflavin deficiency disease?
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no specific one
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What is ariboflavinosis?
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Group of symptoms assoc w/ riboflavin deficiency. Symptoms around tongue, mouth, skin: glossitis, cheilosis, seborrheic dermatitis
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define glossitis
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swollen irritated tongue
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define cheilosis
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swollen cracked lips and mouth
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define seborrheic dermatitis
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greasy scales around ears/nose/mouth
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What is B3
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Niacin
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What are 2 other names for niacin
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nicotinic acid, niacinamide
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Niacin functions as...
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cofactor w/ enzymes, specifically glycolysis & Krebs Cycle; abundant in our diets; no true deficiency expt among alcohol abusers or drug-nutrient reaction
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Sources of niacin
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meats, poultry, fish, legumes, enriched cereals, milk, coffee, tea
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What is niacin deficiency resulting in diarrhea, dermatitis, dementia, and death
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pellagra
common in south in 1900s (ate little meat but lots of corn) |
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Body uses what to manufacture niacin?
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tryptophan
corn low in this |
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Niacin also used to therapeutically lower...
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cholesterol and raise HDL;
huge does can cause painful itching, flushing, rashes, injure liver and aggravate peptic ulcers |
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What is B6?
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Pyridoxine
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Pyridoxine functions ...
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in the metabolism of amino acids and proteins; essential for proper function of nervous sys (neurotransmitters)
plentiful in foods |
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Good sources of pyridoxine
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whole grains
cereals legumes chicken fish pork eggs |
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Vit B6 extremely sensitive to drug nutrient reactions can can be easily lost/destroyed.
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Taking estrogen increases B6 need. Used to manage PMS (not now); large does can cause serious neurological damage.
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Folate is folic acid (folacin). Function is
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synthesis of aa, dna, rna. also forms heme portion of hemoglobin
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spina bifida and anencephaly
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protrusion of spinal cord outside spinal column forming a tumor in lower lumbar region
failure of brain to develop; results in death soon after birth |
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Recommended folic acid intake for childbearing women:
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400 micrograms/day
manufacturers required to add folic acid to their bread, flour, corn meal, rice, & pasta |
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Folic acid commonly found in
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leafy green vegetables
legumes fortified cereals citrus fruits |
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Folate easily destroyed by heat, oxidation, ultraviolet light, processing and cooking. Vulnerable to interaction w/meds
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Any condition producing rapid cell division (cancer, burns, rapid growth phase, pregnancy) increases folic acid needs
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Folic deficiency produces
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megaloblastic anemia - when large immature blood cells are produced that cannot carry oxygen or travel through the capillaries as a normal cell
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What is B12
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Cobalamin - metabolizes fatty acids and amino acids; transport & storage of folate; only B vitamin found SOLEY IN ANIMAL PRODUCTS (meat, eggs, milk). NOT IN ANY PLANT FOODS. IF must be in stomach for B12 to be absorbed. otherwise pernicious anemia
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What is pernicious anemia
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lack of IF in stomach so can't absorb B12
seen in caucasian adults 40-80 age range; thought to be autoimmune when atrophy of mucosa of fundus occurs resulting in absence of secretion of HCl |
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Pernicious anemia symptions
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weakness
sore tongue paresthesias (tingling/numbness) NVD pain cardiac failure TREATMENT: B12 injections |
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Good B12 sources for vegetarians:
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Soy products
Vitamin supplements |
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Pantothenic acid and Biotin
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not included in this course
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Fat soluable vitamins
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deficiences less likely to occur since can be stored in body but risk of toxicity is higher because excess NOT eliminated by kidneys; full recommended amt does not have to be eaten every day for good health
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Absorption of fat soluables is by...
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dietary fat; people w/ fat malabsorption problems can get fat-soluable vitamin deficiencies.
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Fat sols not easily destroyed by heat or light as is water sols. They are absorbed from intestines DIRECTLY into ...
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lymphatic system
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Water sols are absorbed into...
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bloodstream from intestines
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Fat sols are
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ADEK
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Vit A
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a group of compounds that funtion to maintain skin and mucous membranes.
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2 forms of Vit A;
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Beta-carotene - in dark leafy veggies and deep orange fruits/veggies. Converted to VitA in liver. Deeper color, more Beta-Carotene
RETINOL- in animal products liver, egg yok milk/prdts, fortified margarine |
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Main role of VitA
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Support immune sys
promote cell differentiaion (skin, mucous, eyes) Maintain normal vision, esp at night and in dim light |
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Vit A deficiency can cause
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blindness
total blindess (xerophthalmia) |
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Most toxic of all vitamins when taken in high does
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Vit A
cause NVH >30mg/day may lead to bone/joint pain, hair loss, cracked lips, itch, weight loss, enlarged spleen,liver; abnormalties in baby of pregnant mother |
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Consume no more than ____ IU per day of Vit A from all sources
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10000
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Vit D plays role in
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absorption of calcium and phosphorus from intestine. Acts like a hormone to maintain proper blood concentrations; affects bone mineralization by reg blood CA levels; impt to prevent osteoporosis
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____ is condition in which bone density in reduced resulting in bones that are brittle and easily broken
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Osteoporosis
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Sunshine vitamin
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Vit D; sunlight converts cholesterol in skin to VitD 10-15 min exposure midday 2-3 times a wk on face, neck, hands
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Sources of Vit D
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butter
egg yolks fatty fish liver milk |
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Vit D deficiency produces
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rickets (bowed legs) in children
osteomalacia (soft bones) in adults insufficient mineralization of bone and tooth matrix |
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Hypercalcemia
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Vit D toxicity producing high blood levels of calcium when high levels of vit D supplements ingested; kidney and cardiac damage
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Vit E function...
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maint of membrane integrity in body cells by functioning as an antioxidant.
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Antioxidant is
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compound that guards other compounds from damaging oxidation by being oxidized itself
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Vit E supplements help in
|
preventing CAD
improves glucose control in diabetes strengthn immune sys of people > 65; delay alzheimer's |
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Vit E deficiency and toxity:
|
a clear vitE deficiency is rate and no evidence of toxity w/ supplements
|
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High doses (400 IU) of VitE do NOT protect the heart
|
Needs further research
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Food sources of VitE
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veggie oils and margarines
whole grains seeds nuts wheat germ green leafy veggies contain smaller amts |
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Vit K
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impt role in blood clotting and contributes to protein formation in bone, kidney, plasma;
synthesized by normal bacteria in GI tract; Newborns unable to produce VitK--intramuscular injections given to prevent hemmorrhagic disorders |
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Food sources of VitK
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green leafy veggies (best)
dairy cereals meat fruits |
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Vit K deficiency:
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can be caused by anything that would impair fat absorption and/or prolong diarrhea like antibiotic therapy, cancer, kidney disease. Deficiency can lead to hemorrhaging
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Circumstances for which supplemens are indicated to meet RDAs:
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Those following severely restrictive weight-loss diets
CA for those w/lactose intolerance or allergies to dairy Vit D for those w/limited milk intake and sunlight exposure Folic acid for child-bearing age women who consume limited amts of fruits, leafy vegs, legumes B12 for vegetarians who eliminated animal prdts from diet therapeutic nutrient supplement Iron during pregnancy |
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Benefits of supplements in therapeutic does (2-10 times RDA)
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Those w/ deficiency diseases
Disease of liver, pancreas, gall bladder, digestive sys (absorption impaired) Taking meds that interfere w/ body's use of nutrients Illnesses / Injuries / Surgeries requring incr metabolic needs Alcohol and drug abusers |
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Minerals are...
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inorganic elements found in nature
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major minerals
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over 100 mg/day
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minor (trace) minerals
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< 100 mg/day
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primary regulator of extracellular fluid vol
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sodium
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Potassium (K)
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plays major role in maintaining fluid and electrolyte balance and cell integrity. Conducts nerve impulses; proper heart function; too much/too little: cardia arrhythimias
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Electrolyte that helps maintain body's acid-base bal
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sodium; primary regulator of extracellular fluid vol
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use of salt tablets
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DO NOT use salt tablets to replace NA lost in heavy sweating. can induce dehydration
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Assoc w NA in extracellular fluids; never lacking in diet
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chloride
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major role is maintaining fluid and electrolyte bal and cell integrity; conducting nerve impulses; proper heart muscle function
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Too much/little -->cardia arrhythmias
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Sources of K
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fresh fruits/vegs
bran peanuts dried peas beans lean meats coffee tea cocoa |
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K deficiency unlikely; can occur due to dehydration; V, diarrhea, diuretics, steroids, laxatives
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symptoms muscle weakness, confusion, loss of appetite, cardia arrythmias
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most abundant mineral in body
(950-1300g in avg adult) 88% in bones and teeth, 1% in blood |
calcium
impt in nerve impulses, muscle contraction, blood clotting, blood pressure reg. |
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calcium in blood regulated by
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hormones
vit D intestines bones kidneys |
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serum calcium imbalances caused by
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abnormality in kidneys or intestines, lack of vitD, metabolic reasons
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Enhances CA bal:
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hormones that promote growth
stomach acid (lower in elderly) vit D lactose phosphorus (excess reduces CA absorption) |
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Impairs CA bal:
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Very high fiber or protein diet
phytate(husks or grains) and oxalastes(in spinach, tae) dietary fat diminished absorp with age laxatives lack of stomach acid sedentary lifestyle vit D deficiency some meds high phosphorus intake |
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CA RDA
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1300 mg/day teenagers
1000 mg/day adults 1200 mg/day elders > 50 |
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CA sources
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milk/products
broccoli |
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2nd most abundant mineral in body; 85% in bones & teeth
RDA 1250 mg/day teens 700 mg/day adults |
Phosphorus
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Magnesium
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plays role in 300 enzymes; bone mineralization, muscle contraction, nerve impulse transmission
Avail naturally in water (hard water) |
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Mg sources
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legumes, seeds, nuts, leafy green vegetables, tofu, unprocessed foods w/ whole grains, oysters
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Essential componenet of heme in hemoglobin
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Iron
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Iron sources
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liver, eggs, vegs, fortified cereals
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decrease in number of RBC or amt of hemoglobin
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anemia
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an unusual behavior assoc with iron deficiency
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PICA-craving for non-food substances like clay, corn starch, ice, paste, laundry starch, or dirt
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essential in synthesis of thryroid hormone, thyroxine
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iodine;
sources: seafood, table salt |
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iodine deficiency
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goiter
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Cretinism
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children born to mothers who had limited iodine during pregnancy; retardation mentally and physically
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Zinc ZN cofactor to >200 enzymes; in virtually every cell; supports metabolic reactions
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deficiency symptoms:
impaired immune response and growth retardation poor appetite lethargy poor wound healing altered smell, taste |
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Sources of zinc:
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protein foods, grains, vegs
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flouride
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assoc w tooth formation, bone mineralization, resistance to tooth decay;
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sources of flouride
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highest: fish/products, tea, toothpaste
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Selenium
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acts as antioxidant with Vit E to prevent cell and lipid membrance damage from oxidizing substances. Widespread in foods;
reduced blood levels assoc w/ incr risk of cancer; easy to get toxicity; supplements not recommended |
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chromium
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CHO metabolism
impaired glucose tolerance and insulin resistance increase HDLs and lower glucose levels |
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source of chromium
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Brewer's yeast
grains cereals |
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RDA Bread, cereal, rice, pasta group
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6-11 servings
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RDA fruit group
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2-4 servings
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RDA veggie group
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3-5 servings
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RDA milk, yogurt, cheese group
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2-3 servings
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RDA meat group
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2-3 servings
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National Academy Sciences proposes tracking calaories instead of servings.
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<25% sweets
10-35% protein 20-35% fat 45%-65% carbs |
