Chapter Summary

1. The nutritional needs of the human diet can be categorized into the macronutrients carbohydrates, proteins, lipids) and micronutrients (vitamins and minerals).

2. Carbohydrates include simple sugars, such as the monosaccharides fructose and glucose and the disaccharides sucrose and lactose. Complex carbohydrates or polysaccharides include starch and glycogen and fulfill the role as the body’s fuel. Dietary fiber includes both soluble and insoluble forms that provide beneficial health effects acting as roughage, promoting regularity, and lowering blood cholesterol levels.

3. All plant proteins are incomplete, deficient in one or more essential amino acids. But complementing incomplete plant proteins such as combining legumes and cereals in a single meal can overcome this deficiency.

4. Lipids include fats and oils, and most of the dietary lipids are classified as triglycerides. A diet high in saturated fats raises the risk of cardiovascular disease. Unsaturated fats, whether monounsaturated or polyunsaturated, lower the risk of cardiovascular disease by lowering LDL cholesterol levels. Foods of animal origin generally are high in saturated fats and cholesterol, but food of plant origin lacks cholesterol and contains mainly unsaturated fats.

5. Deficiency diseases result if a diet lacks any of the essential vitamins and minerals. Fat-soluble vitamins (A, D, E, and K) can be stored by the body but can build up to toxic levels if excessive amounts are taken. Water-soluble vitamins (C and B complex) cannot be stored in appreciable quantities by the body. Most vitamins and minerals (the exception is vitamin B12) can be found in foods of plant origin. The category of minerals (major or trace) is defined by the quantity needed in the body.

6. Americans should modify their diet for a healthier lifestyle. Some fats, like monounsaturated and polyunsaturated fats, are heart healthy and should become a regular part of the diet. Saturated fats, however, should be limited and trans fats avoided completely. Limit the consumption of white bread, white rice, white potato, and other high glycemic index carbohydrates to reduce the risk of type 2 diabetes. Limit dairy products that are high in calories and saturated fat. Eat plenty of nonstarchy fruits and vegetables, and take a daily vitamin and mineral supplement. The most important factor for a healthier life is to keep weight under control by limiting total caloric consumption and exercising regularly.

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