Dietary Informaton
Considered Basic Nutrients
Carbohydrates
Fats/Lipids
Minerals
Proteins
Water
Vitamins
RDA Guidelines for approximate %'s
Saturated Fats - 10%
Unsaturated Fats - 20%
Proteins - 12-20%
Carbohydrates - 55-60%
Click Here for a Chart
Illustrating More about Fat and Carbohydrate Food Content
Food Pyramid Dietary Guidelines
Fats, Oils and Sweets = Use sparingly
Milk, Yogart and Cheese Group = 2-3 servings
Meat, Poultry, Fish, Dry Beans = 2-3 servings
Vegetable Group = 3-5 servings
Fruit Group = 2-4 servings
Bread, Cereal, Rice and Pasta Group = 6-11 servings
Nutrients people often don't get enough of include:
Calcium = Dairy Products
B12
Iron = Organ meats, dark leafy green vegetables
Zinc
Folate
B6
Click Here For A Detailed
Break Down Of The Dietary Pyramid
Difference between water and fat soluable vitamins:
Water soluable dissolves in water and excess can be excretedin urine.
Fat soluable dissolves in oil/fat and excess is stored in fat tissue and can cause vitamin toxcity. These include ADEK.
Click Here for Detailed Vitamin Information
Average unsupervised adult needs to consume:
2500 calories per day.
Good Supplier of nutrient from food source
Calcium = Dairy Products
Iodine = Table Salt
Iron = Organ Meats
Vitamin C = Citrus Fruits
Vitamin D = Fish Oils
Vitamain C:
enhances the absorption of iron from the intestine.
Click Here for More Information Reguarding Mineral Intake
Older Adults should watch their intake of calcium to counter the effects of osteoporosis.
1 oz. of meat, fish, or chicken = 7 grams of protein.
Nationsl Institute of Health recommendations towards women for calcium intake:
Premenopausal comsume 1,000 mg.
Postmemopausal women not taking estrogen cosume 1,500 mg.
One of the most common problems gastrointestinal tract is lactose intolerance.
Nutrients having antioxidant properites:
Vitamin C
Sulfur
Beta carotene
Selenium
Vitamin E
Symptoms of Bulmia
Binge and purge cycle
Decaying tooth enamel
Frequent need to clear the throat
Symptoms of Anorexia
Though thin, they "see" themselves as fat.
Downy arm hair.
1 pound = 3500 calories
American College of Sports Medicine (ACSM)
guidelines for pound reduction is 1 to 2 pound per week.
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