Nutrition

1. Carbohydrate

2. Fat3. Protein4. Vitamins5. Minerals6. Water

The Six Nutrients

I. Carbohydrates supply energy (4

calories per gram) composed of carbon,

hydrogen, oxygen reduce refined

carbohydrates (sugars) in diet, while adding more complex

A. Sugar- simple carbohydrate1. Monosaccharide - simple sugar Glucose (dextrose) - found in fruits and

vegetables; other sugars and starches break down into it during digestion

Fructose - fruit sugar

Types of Carbohydrate

2. Disaccharide - double sugar; breaks down into simple sugars during digestion

◦Lactose - milk sugar (found only in milk)◦Sucrose - table sugar

More Sugar Types . . .

B. Starches - polysaccharide (many) ◦Complex carbohydrate; breaks down to

simple sugars during digestionC. Cellulose - most complex

◦found in plants◦fiber or roughage in diet - does not

completely break down ◦does not supply energy

Types of Carbohydrates

Starch

Cellulose

most concentrated form of food energy (9 calories per gram)

composed of carbon, hydrogen, and oxygen

slow down digestion so that you feel full longer

II. Fat

A. Saturated

◦as much hydrogen as it can hold on its carbon chain

◦comes from animal sources◦solids at room temperature◦restrict in diet◦avoid hydrogenated plant

sources

Types of Fat

1. Monounsaturated ◦less hydrogen ◦ liquid at room temperature◦canola and olive oil◦best to consume

2. Polyunsaturated◦even less hydrogen◦corn and soybean oil

B. Unsaturated Fats

Above = Polyunsaturated

1. “Good fat”

2. Must be supplied by diet – cold-water fish, salmon, sardines, tuna, canola oil – fish oil supplements

3. Essential for normal growth, increase HDL, reduce LDL, prevent blood clots, reduce blood pressure, depression

Omega-3 Fatty Acid

1. Trans fatty acids

2. Found in hydrogenated products

3. Exposing unsaturated oils to heat creates trans fats

4. May raise blood cholesterol - LDL

Trans Fat

waxy, fat-like substance found in most body tissue (particularly the brain, nervous system, and blood)

during digestion, cholesterol helps to break down fats so they can be absorbed through the wall of the small intestine

Cholesterol- An alcohol, not a fat

Cholesterol

foods that are high in saturated fat are also frequently high in cholesterol

the body obtains a third of its cholesterol from food and makes the rest,

a high level of cholesterol, over 200 mg, is associated with heart disease

Cholesterol

• The bloodstream transports cholesterol throughout the body by lipoproteins.

• LDL - low density lipoproteins (bad)

• HDL - high density lipoproteins (good)

Cholesterol

• Most numerous cholesterol carrier in the blood

• Material that contributes most to the build up of plaque on artery walls

• Decrease dietary intake to decrease risk of heart disease

• Level <130 desirable

Cholesterol - LDL’s

• Very important to dietary health

• Removes cholesterol from the blood by carrying it to the liver where it is metabolized

• High levels beneficial

• Level > 35 is acceptable

Cholesterol - HDL’s

composed of carbon, hydrogen, oxygen, nitrogen (4 calories per gram)

build and repair body tissue antibodies made of protein

III. Protein

Composed of amino acids Essential - cannot be manufactured by the

body, so must be eaten as food, and must be available at the same time

Non-essential (body manufactures these, so they don't have to be eaten)

Protein

A. Complete◦ animal sources ◦ contain all of the essential

amino acids

Protein

B. Incomplete◦ plant sources◦contain only some of the essential amino acids

◦vegans rely on incomplete proteins they get from peanut butter, legumes, nuts, soybeans, tofu, etc.

Protein

Complementary Proteins

Vegetarian Diet

regulate body processes (approximately 20 known at present)

high biological activity, a little goes a long way

must be supplied by diet

IV. Vitamins

A. Fat soluble - stored in body fat; excessive levels may be dangerous

B. Water soluble - must be eaten daily

Vitamins

1. Vitamin A - Retinol ◦ source: dark green and yellow

vegetables contain carotene, which is converted by the body to retinol

◦ essential for good vision◦ an anti-oxidant

A. Fat Soluble

Oxidation - as a part of their normal function, cells make toxic molecules called free radicals (missing an electron)◦ Contributes to aging and disease◦ Cancer, cataracts, heart disease

Vitamins – C, E, and beta carotene Get the RDA of these or take a supplement if you rarely eat

deeply colored vegetables

Antioxidants

◦ Calciferol◦ source: sunlight (body

manufactures when skin is exposed)◦ enriched milk◦ aids the use of calcium ◦ deficiency in children - rickets (poor bone

growth); adults - osteoporosis - loss of bone density

2. Vitamin D

Found in almonds, corn oil, margarine, whole-wheat flour, shellfish

Anti-blood clotting agent (overdose thins blood)

An antioxidant - counteracts signs of aging To get RDA you may need a supplement

3. Vitamin E

produced in the intestinal tractplays a role in the normal function of the

liver and in blood clottinghelps prevent nosebleeds, bruising,

excessive bleeding from cuts or scratches.

4. Vitamin K

1. Vitamin B complex - Many differing, but similar vitamins.

Sources - grainsDeficiencies affect skin, hair,

nervous system

Water Soluble Vitamins

Food Sources for Vitamin B

•Ascorbic Acid

•Source Citrus Fruit

•Scurvy

•Helps resist infection

Water Soluble Vitamins

Vitamin C

inorganic, neither plant or animal from the soil microscopic forms

(mineral crystals) dissolve in water, they are first utilized by plants, which take them up and incorporate them in vegetable matter

VI. Minerals

◦body's most abundant mineral, needed for

growth of bones and teeth ◦found in milk and milk products (needs

vitamin D to work properly) ◦ deficiency: osteoporosis, rickets

Major MineralsCalcium

◦works with potassium to help muscle activity ◦aids in maintaining the body's proper water

balance – excreted in sweat◦excess is strongly linked to high blood pressure,

kidney damage, heart disease

Major Minerals

Sodium

◦found in the body as chloride, combined with sodium or potassium

◦table salt◦helps regulate body's acid/alkali balance◦excess is excreted through sweating ◦deficiency results in hair loss, poor muscle

contraction

Major MineralsChlorine

important for every body function (fluid function, maintaining regular heartbeat)

deficiency: nerve disorders, irregular heartbeat, overall weakness, poor reflexes, dry skin

Major Minerals

Potassium

◦proper functioning of the thyroid gland ◦sources: saltwater fish, iodized salt ◦deficiency may cause poor metabolism,

hardening of the arteries, sluggish mental activity, heart palpitations, and nervousness, goiter

Trace MineralsIodine

◦found in the body combined with protein◦sources: liver, sardines, oysters, brewer's yeast,

lentils, prunes◦important for the manufacture of hemoglobin◦deficiency: anemia (unusual fatigue, weakness,

headaches, pallor)

Trace MineralsIron

◦found in bones and teeth (prevent decay) ◦sources: fluoridated water, seafood, cheese, milk ◦excess: affect the metabolism of vitamins and may

harm kidneys, liver, heart, and central nervous system

Trace MineralsFluorine

composes at least 60% of the body essential for life aids in the digestive process and

carries nutrients helps remove waste products controls body temperature

Water

• Deficiency – Dehydration (increases heart rate and body temperature)

• Better than sports drinks, unless the heat is extreme or you are exercising continuously for over 1 ½ hours (sports drinks have too much sugar and salt)

Water