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CHO
-Monosaccharides
-Disaccharides
-Polysaccharides
-Simple & complex
-Natural sweeteners
-Artificial sweeteners (saccharin, aspertame, Acesulfame Potassium, Stevia, Sucralose)

Protein
-Complete & Incomplete
-Can be found in both animal and plants products
-9 essential AA types, 11 non-essential AA types
-Body sacrifices protein to be used as an energy source when CHO and fats are low in the body
-For every 1kg of body weight, 0.8g of protein to be consumed
-Makes up for 15% of our body weight
-

Fats
-Saturated
-Trans
-Monounsaturated
-Polyunsaturated
-Monosaturated
-To keep warmth, source of energy, protects internal organs
-Omega 3, 6 and 9
-Good and Bad Cholesterol
-Low Density Lipoprotein, High Density Lipoprotein
-Bad Cholesterol causes clogging of artery walls over time
-Good Cholesterol carries excess cholesterol to the blood stream to be broken down and removed from body

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Nutrition
- CPF (carbohydrate, protein & fats)
- 6 major nutrients (carbohydrates, fats, minerals, proteins, vitamins & water)
- Nutrient category (macronutrients(Carbohydrates, proteins & fats)  & micronutrients (Vitamins & mineral
))

- carbohydrates (simple (monoaccharides  & disaccharides) & complex (polyaccrides)
^ carbohydrates = 4 kcal
^ Monoacchariddes = Simple CHO = Single sugar (glucose & fructose)
^ disaccharides = Double sugar
^ complex = polyaccrides (long term (starches) & short term(glycogen), 3 types = glycogen, starches & fibers

- danger of sugar as it will lead to blood sugar roller coster
- diabetes = type 1 (cannot be prevented) & 2 (can be prevented)
- insulin = hormone
- alternative sweeteners( natural & artifcial (sugar alcohol = not as sweet as artifical sweeteners & add texture)
- saccharin = 300 times sweeter than sugar  & cannot be broken down, its does not rise blood sugar level & when consume excessive amount may lead to laxative effect

- protein = 0.8g
- adult bone loss = osteoporosis
- kwashiorkor = big belly that affects older infants, young children (1-3yrs)
-saturated fats (meat), transfats (processed food) & unsaturated fat (vegetables)

- Carbohydrates = 4
- Protein = 4
- Alcohol = 7
- Fats = 9

- BMI = weight / height* height

Joyce

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-4497 Formula
Protein and Carbohydrate = 4
Fats = 9
Alchohol = 7

-Carbohydrates
Simple = Monosaccharides(Single Sugar) and Disaccharies(Double Sugar)
Monosaccharides = Glucose , Fructose and galactose

-Dangers of Sugar
Supplying energy without providing nutrients

-Diabetes Mellitus
High level blood glucose
body is unable to produce

-natural sweetners
Healthier option then sugar
undergoes process and refinding

-Sugar alcohol
Artifical Sweetner, sugar and alcohol(processed food)
not sweet as artifical sweetener
Adds texture

-Artifical Sweeteners
Saccharin
Sweet and low
300 times sweeter then sugar
Does not contain calorie
Cannot be broken down by human
Sweet taste without rising blood sugar level
Too much can cause laxative effects

-Protein
0.8g per kg of body weight

-PEM(Protein Energy Malnutrition)
Kwashiorkor = Indequate Protein intake or infection
Acute PEM cause by rcent Severe Food restriction

-Protein Powders
Dietry Supplement
High in added Sugar and calories

-LOW GI / Medium GI
low GI = improves glucose control , blood lipids, reduce risk of heart diseases and help with weight management

-Function of fats
Provides warmth
protect internal organs
source of energy

-Types of fat
Monosaturated (Omega 9)
Polyunsaturated (Omega 6 and 3)
Saturated

-Trans fat
unsaturated fats(Natural and artifical forms)
process prolong shelf life and alter texture of the food

-Cholesterol
2types
High Density Lipoproteins(Good)
Low Density Lipoproteins(Bad)

Fat-Soluible Vitamins
Vitamin A,D,E,K

Sacchrine why is it good?
metalbolized by body and does not affect blood sugar level like refined sugar does.

Raihan

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https://mm.tt/map/2426539418?t=IlJR5WZqfv

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the g/kcal for carbohydrates and protein is 4, alcohol is 7 and fats is 9.
kilo vitamins- energy
energy balance- Resting metabolic rate, the thermic effort of feeding, the thermic effort activity
unused energy goes to the liver and muscle as glycogen
insulin- metabolism, regulate blood sugars
know the classification scheme
alternate sugar- dates, honey, maple syrup
single sugar molecules- monosaccharides
double sugars- disaccharides
difference of diabetes type 1 and 2
saccharin- does not rise sugar level
benefits of GI- improve glucose control, improve blood lipids, reduce risk of heart disease
protein intake- use bmi formula, use it x .8g/kg
osteoporosis- low calcium intake
why it happened- kwashiorkor- inadequate protein intake
complementary protein- 2 or more plant foods, plan nutritious vegatarian diet
complementary food combos
vegetarian intake
vitamin ADEK- fat soluble
water soluble- vitamins b1,b2, b3, b4, b5, b6, b7, b9, b12, C

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Two types of carbohydrates
- simple ( monosaccharides and disaccharides )
- complex ( polysaccharides)
Polysaccharides:
- known to store energy
- long-term ( starches )
- short term ( glycogen )
What is the reason for a bloated stomach?
- kwashiorkor ( result in inadequate proteins intake or infections and Acute PEM   caused by severe food restrictions )
Different types of diabetics
Type 1 - cannot be prevented / body cannot produce insulin
Type 2 - can be prevented / body unable to respond to the insulin produced by the body

- Insulin is a hormone produced by our body to stimulate the conversion of glucose into energy

different types of alternative sweeteners
- natural sweeteners ( sugar substitute undergo refining and processing like honey , maple syrup , stevia )
- Artificial sweeteners ( are synthetic sugar substitutes like sulacrose , aspartame , acesulfame.)

- Saccharin is 300 times sweeter than sugar and is better because it does not rise the blood sugar levels

Function of Fats :
- provide warmth
- protects internal organ
- source of energy
- solvent for fat soluble vitamins like (
Vitamin A,D,E,K )

Trans fats Process
- using hydro generated vegetable oil
- it prolongs shelf life

two types of cholesterol
- high density lipoproteins ( good cholesterol as it is broken down and removed to maintain good heart health )
- low density lipoproteins ( bad cholesterol if is too much it will build
up in the artery walls causing it to narrow therefore it will led to bad heart health )

defienciences of calcium
- Osteoporosis ( bone diseases , thinning of bone tissue and loss of bone density over time )

6 major nutrients
- carbohydrates
- proteins
- vitamins
- minerals
- fats
- water

micronutrients is vitamins and mineral as it contain a minimum amount
macronutrients is carbo , protein and fats

characteristics of Nutrients
- has a specific biological function

functions for Nutrients
- promote growth
- provide energy and to keep warmth
- repair tissue and cells
- regulate all chemical and physical like blood circulation , respiration

Energy calculation :
carbo : 4kcal/g
proteins : 4
fats : 9
alcohol : 7

BMI
Weight / height x height
- 0.8 of protein body weight
1g alcohol has 7 kcal
male is 2200 kcal
female is 1800 kcal

Energy Balance
energy input
energy output/ expended

Energy Yielding nutrients
- carbohydrates
- proteins
- fats

Unuse energy
- stored as body fats and glycogen
- utilized between meals
- overnight when fresh energy supplies runs lows.

Protein shakes Danger
- lead to weight gain due to high in sugar level

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Energy:
6 important nutrition - Carbo, Fats, Minerals, Water, Protein and Vitamins
energy yielding nutrients - Carbo, Fats and Proteins. Provides Kcal.
essential and non-essential
unused energy will be converted to fats
Energy intake and output (expenditure)
Energy calculations - Carbo x4, Protein x4, Fat x9, alcohol x7.
BMI Formula

Carbohydrate:
Polysaccharides - Starch, Glycogen & Fibers
Starch - energy source, Glycogen - Storing, Fibers - Consume
Simple and Complex Carbohydrates
Insufficient and Excessive Carbo
Type 1 & 2
Saccharin - Does not affect blood sugar levels. Low and High GI Levels

Fats:
Trans fats - Process of Hydrogenation, Prolongs shelf life and alter texture of food by making liquid more solid
Difference between LDL & HDL
LDL is bad cholesterol, reduces blood flow leading to bad heart health if excessive.

Calcium:
- Healthy teeth & bones
- Help muscles contract
- Regulates heartbeat

Protein:
4 Kcal, 0.8g of protein per kg of body weight
Functions of protein - growth and repair, formation of enzymes, energy reserve, maintain healthy immune system
Osteoporosis - Adult bone loss (insufficient calcium and protein)
Kwashiorkor and Marasmus Difference.
Kwashiorkor is Acute PEM, inadequate intake, mainly targets 1-3 years old children
Marasmus is a Chronic PEM, severe deficiency of protein, targets children above 2 years old
Complementary Protein - Used to plan nutritious vegetarian diet, 2 plant foods with incomplete proteins. Its types are Grains and Legumes. Dishes examples are Rice & Beans, Lentils & Rice.

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Formula to remember
-BMI = weight / h x h
-CHO x4
-Protein x4
-Fats x9
-Alcohol x7
Daily protein intake x0.8

Kcals is Energy

Energy expenditure
-Basal metabolism
-Body expends energy to support basic life process
-Respiration
-Maintain body temp
-Heartbeat
-Activity of other organs

Energy Yielding Nutrients
-CPF

CHO
-Simple
-Monosaccharide (Single sugar)
-Disaccacharide (Double Sugar)
-Complex
-Polysaccharide

Polysaccharide
-Contain more glucose units
-Known to store energy, Long term (Starches), Short term (Glycogen)
-Three types (Glycogen, Cellulose, Fibers)

Diabetes Mellitus
Two types of Diabetes
-Type 1 and type 2
-Type 1 (Cannot be prevented)
-Body cannot produce insulin, therefore, have to inject insulin into the body
-Type 2 (can be prevented)
- Body can produce insulin, but the body cannot respond to insulin
*Insulin is a hormone produced by the body that converts sugar into energy

Alternative sweeteners
-Natural sweeteners
- A sugar substitute to promote healthier option. (e.g) Honey, Fruit juice, Maple syrup

-Artificial Sweeteners
-Synthetic sugar substitute
-Derived naturally from herbs or sugar. (e.g) Saccharin, Suralose

-Sugar Alcohol
-Similiar to artificial sweeteners, it is also created synthetically
-Mostly used in Processed food
-Less sweet then artificial sweeteners. (e.g) Saccharin

Saccharin Sugar
-A type of sugar that diabetes people take in
-300 times sweeter than normal sugar
-Does not affect the blood sugar level
-Body cannot break it down therefore does not affect the body
-Too much of it has a side-effect like laxative

Glycemic Index
-Method of classifying food acording to their potential raising blood gluose
-Lower the GI the better
Low GI slows the release of blood sugar and the digestion.
High GI digest faster and realise faster of blood glucose

Protein Energy Malnutrition
-Kwashiorkor
-Result from insufficient protein intake or infection(Happen in older infant, young children 1-3 yo

Complimentary protein
-Complete protein
-Mainly from animal source like meat, seafood, milk and cheese
-Incomplete protein
-Mainly from plant sources like vegetable, rice and nuts

*Vegetarian should have a combination beans and nuts to have their daily protein intake.

Protein powder
Powder form of protein come from plants
Include added sugar, artificial flavouring
May be high in sugar which can be a danger

FATS
-provide warmth
-protect internal organs
-source of energy
-solvenet for fat soluble vitamins

Saturated fat
-Comes from the animal product but also in plant base product
-Can be harmful or benefcial

Trans fat
-Use to extend shell life of processed food
-Come in artificial or natural form
-Aritficial form is the hydrogenated vegetable oil

Unsaturated fats
-Comes from vegetable and plants
-Better opinion?
-Contain monosaturated fat and poly unsaturated fats

Fat Soluble and water soluble
Fat soluble (Vitamins ADEK)
-Occur in food containing fats

Water Soluble (Vitamins Bs and Vitamin C)
-Soluble in water and can be store in the body vary with timing

Minerals
Major minerals require more than 100mg/day
trace minerals require less than 100mg/day

Calcium
-Work with phosphorus to form strong bones
-For normal blood clotting
Calcium deficiency
-Bone disease
Source
-Tofu
-Sardines
-Dairy product
Too much calcium
-Lead to kidney stones

Iron
-Formation of haemoglobin and myoglobin
-To transport oxygen to all part of our body
Iron Deficiency
-Anemia, Insufficient supply of oxygen in our body
Source
-Red meat
-Livers
-Iron tablet
-Dark green vegetable
Too much Iron
-Diarrheoea
-Damage to organs
-Dizzy

LDL and HDL
-LDL
-bad cholesterol
-will build up in artery wall or clot which lead to reduce blood flood then lead to heart problems
-HDL
-Good Cholesterol
-Can carry excess cholesterol back to liver and breakit down

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carbo
simple to complex sugar structure
CHO Functions
Simple CHO
complex CHO - polysaccharides
sugary issue - food is like fruits and veg, grain are more nutrient dense containing dietary fibre
natural sweetener
sugar alcohol not as sweet as sugar and it adds texture
saccharin
artificial sweeteners does not contain calories. humans cannot break down saccharin therefore it leaves the body unchanged. artificial sweeteners offer a sweet taste without rising sugar lvl and is laxative

glycemic index (GI)
low GI will release sugar slowly into yr bloodstream
high GI will rapidly increase and decrease thus causing sugar crash.
take noted of GI ingredients

adv n dis of Low GI (benefits)
improve glucose control
improve blood lipids
reduce risk of heart disease
help with weight management

Protein is 4kcal per gram
functions of proteins
protein in take 0.8g protein per kg of weight
protein intake
osteoporosis - adult bone loss
protein energy malnutrition
kwashiorkor
complementary protein combo

functions of fats
types of fats
artificial form are usually hydrogenated vegetable oil.  hydrogenation process prolongs shelf life
cholesterol - LDL and HDL, bad and good cholesterol

vitamin are 0 kcal
vitamin are essentials in small quantities
bioavailability, the degree to which nutrients is absorbed

organic nature - vitamin can be destroyed by oxidation, heat, light and storage

vitamin b2, yeast, gibs, milk and dairy products , fish, whole-grain products
the diff with fat and water soluble vitamins
fat soluble vitamin

classification of mineral
major and trace
calcium deficiency will cause osteoporosis
iron deficiency, the sources of iron
phosphorus, potassium, sodium, sulfur, calcium, chloride and magnesium

trace mineral
iron, copper, zinc, selenium, iodine, chromium, iodine, chromium, fluoride, manganese and molybdenum

water functions
transport nutrients and waste product throughout the body
maintains the structure of large molecules like protein and glycogen
participates in metabolic reactions
serves as solvent for minerals, vitamins, AA, glucose etc
acts as lubrication & cushions joints, inside the eyes spinal cord, womb
body temp regulation
maintain blood volume

functional beverages
energy boosting, heart health or improved digestion
sport drinks, energy drinks and enhanced drinks

alcohol
not a nutrients
interferes with body growth, maintenance and repair

chronic alcohol consumption lead to
malnutrition n weight gain
interferes with appetite
feels "full''
drinking cause calorie gain

every 100ml contains 5%
1g alcohol 7kcal
1ml  of alcohol is 0.8g

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DO A MINDMAP BASED OUR REVISION YESTERDAY!

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Revision Mind Map

Carbohydrates:
- Simple & Complex
- Polysaccharides & Monosaccharides (Single Sugar)
- Impact on Cho Intake (Insufficient & Excessive)

Sugar:
- Danger of Sugar (By supplying energy without providing nutrients)
- Diabetes Mellitus (High Level Blood Glucose)
- Type 1 & Type 2 Diabetes
- Natural sweeteners, Sugar Alcohol & Artifical Sweeteneers (Saccharin)
- Benefit of Low GI & Medium GI

Protein:
- Intake per day (0.8kg)
- Health Effect Of Operation (Adult Bone Loss)
- Protein Energy Malnuition (Kwashiorkor)
- Complementary & Animal Protein
- Protein Powder debunked (Dietary Suppluments & high in added sugar & Calories which leads to weight gain or spiked blood vessels)

Fats
- Functions of fats
- Monounsaturated (Omega 9) & Polyunsaturated fat(Omega 6 & 3)
- Saturated & Trans fats
- HDL (good) & LDL(bad)

Vitamins:
- Water Soluble (Vitamin C & B Complex Vitamins) & Fat Soluble (Vitamin A,D,E,K)
- B Complex Vitamins (Help with Yielding energy)

Iron:
- Deficiencies (Anaemia)
- Sources (Red Meat, Dark green Veg, Egg Yolk, Cereal, Liver)