Nutrient Basics
Nutrition- The study of how your body uses the food you eat
What causes Malnutrition?
body lacks nutrients that are needed for: Energy Growth Repair Regulation of body processes
Need a variety of foods
Nutrients
Supply energy Build cells and tissues Regulate body processes
Main Nutrients
Carbohydrates Fats Proteins Vitamins Minerals Water
Deficiency Disease
Failure to meet nutrient needs Lack of different amounts Types:
Osteoporosis Anemia Scurvy
Function of Carbohydrates
Give body energy Help digest fats Make foods more palatable Allow body to use proteins for growth Rich in fiber
Fiber
Stimulates muscles in digestive tract to help speed food through the body Reduces time carcinogens are in body
Adults: 20-35 grams/day
https://www.youtube.com/watch?v=q4-DL_ee0EA
Classification of Carbohydrates
Simple: Monosaccharides Disaccharides
Complex: Polysaccharides
Based on molecular structure
Simple CarbohydratesMonosaccharides
Glucose (blood sugar) Constant and immediate source of energy Glucose can form during digestion
Polysaccharides --> Monosaccharides
Occurs naturally in: Fruits and veggies Honey Corn syrup Molasses
Simple CarbohydratesMonosaccharides
Fructose Sweetest sugar Body absorbs it easily
Found in: Fruits Veggies Honey Molasses
Simple CarbohydratesDisaccharides
Sucrose- table sugar Sugarcane, maple syrup
Lactose- milk sugar Maltose- malt sugar
Cereal grains, bread Disaccharides broken down into
monosaccharides before absorbed by the body and used for energy
Complex CarbohydratesPolysaccharides
Cellulose- fibrous material in plants Fruits, veggies, nuts, whole grain cereals Cannot digest Main source of fiber
Starch- most abundant Roots, seeds, tubers Broken down into glucose before absorbed
Glycogen- storage form of carbohydrates Liver and muscle meats Broken down into glucose before absorbed
Deficiencies
Lack of energy Lack of fiber constipation
Excesses
Simple CHOs lack other nutrients Soda, candy Increase risk of weight problems
Eat more complex carbohydrates and fiber rich foods Whole grain breads and cereals
Limit CHOs between meals to avoid tooth decay and gum disease
Fats
An important energy source
Lipids- fats and oils
Functions of Fats
Energy Carry vitamins Add taste Provide tenderness
Meats and baked goods Make you feel full
Functions of Fats Cont’d
Fatty tissues store energy Cushion to protect organs Insulation Surround cells in body
Essential Fatty Acids
Body cannot produce Must get through diet Needed to make hormones
Fats
Saturated Monounsaturated Polyunsaturated
Most foods contain majority of 1 type
Saturated Fats
Solid at room temp Raise cholesterol levels Meat Dairy products
Unsaturated Fats
Liquid at room temp Help lower cholesterol levels Monounsaturated
Canola, olive, peanut oil
Polyunsaturated Corn, fish, and sesame oil
Hydrogenation
Makes unsaturated fats solid Hydrogen atoms added Creates trans fatty acids
Heart disease
Vegetable shortenings Margarines
Cholesterol
Fatlike substance Transports fatty acids Needed to produce hormones
Types of Cholesterol
Dietary Consume Found in animal foods
Liver Egg yolks Meats Dairy products
Types of Cholesterol
Blood Circulates in body through bloodstream high amount = risk factor for heart disease
Body produces enough
Lipoproteins
How cholesterol travels through the body 2 types:
LDL- low density lipoprotein HDL- high density lipoprotein
LDL=BAD
Builds up in artery walls High level- increased risk of heart
disease
HDL=GOOD
Carries cholesterol AWAY from arteries back to liver
Picks up excess cholesterol in body Helps protect against heart attack
Visible vs Invisible Fats
Visible Butter Margarine Marbling of meat
Invisible Eggs Baked products
Foods High in Fat
Butter Margarine Salad dressings Egg yolks Dairy products Meats Avocados
Fat Deficiencies
Low levels of fat result in energy and weight loss
Limiting Fats
Excess fats turn into body fat Fat provides twice as many calories as
carbs and proteins ≤30% calories from fat daily
300mg cholesterol
Foods to Limit
Fried foods Baked goods High fat meat and dairy products Creamy salads
Proteins
Chemical compounds found in every cell
Functions of Proteins
Growth and repair of tissues Aid in formation of:
Enzymes Some hormones Antibodies
Energy Regulate fluid balance in cells
Amino Acids
Building blocks 20 9 essential
Get through diet
Body produces 11 Nonessential
Complete/Incomplete Proteins
Complete: 9 eaa’s Growth and maintenance of body tissues
Incomplete: Missing 1 or more eaa Do not support growth or maintenance
Food Sources
Complete Animal foods
Meat Poultry Fish Milk Cheese Eggs
Soybeans
Incomplete Plant foods
Cereal Bread Grains Rice
Complementing Proteins
Supplement protein food lacking an aa with protein food containing that aa Beans and rice
Higher protein quality and value Cereal and milk
What Affects Protein Needs:
Age Body size Quality of the proteins Physical state
Individual Protein Needs
Children: Need more protein than adults
Weight: Larger, heavier person needs more than
smaller, lighter person Injury:
Need extra protein for repair
Protein Deficiencies
Lack of in diet: Tiredness Weight loss Energy loss
Child diet: Stunt growth Kwashiorkor
Discolored skin Stunted growth Body sores Bulging abdomen Can result in mental retardation and death if untreated
Protein Excesses
Converts extra to fat Include proteins in every meal
Breakfast helps replenish those used during the night
Breakfast and Lunch Menu
You will develop a sample meal menu of breakfast items and lunch items that McIntosh could start to offer our students.
Create a menu of breakfast foods and lunch foods that you will offer. Each breakfast must include 2-3 items, and lunch must include 3-4 items. You must have 5 breakfast meals, and 5 lunch meals. For each item, find the amount of carbohydrates, fat, and protein.
You must use illustrations!
Example for breakfast: Example for lunch: 2 sunny side up eggs *Cheese quesadilla 3 strips bacon *Mexican rice Orange juice *Black beans
*2% Milk
Vitamins
Complex organic substances
Functions of Vitamins
Growth Maintenance Reproduction Needed in small amounts
Large doses of supplements lead to toxicity
Fat-soluble
A, D, E, K Dissolve in fats Carried by fats
Water-soluble
C, B vitamins Dissolve in water
Vitamin A Functions:
Forms compound to help eyes adapt to darkness
Bone and teeth growth Healthy skin
Sources: Liver, egg yolk, fortified dairy products,
butter, fish oils Deficiencies
Night blindness, rough skin, stunted growth
Vitamin D Functions:
Works with calcium and phosphorus to produce strong bones and teeth
Sources: Egg yolk, sardines, tuna, liver, fish liver oils Added to dairy products Sun
Deficiencies Rickets
Excess Nausea, diarrhea, weight loss
Vitamin E
Functions: Antioxidant; prevent and repair damage
caused by free radicals Sources:
Whole grain breads and cereals, eggs, whole milk dairy foods, fats and oils
Vitamin K
Functions: Helps liver make prothrombin
Clots blood
Sources: Leafy green veggies, cauliflower, egg yolk Bacteria in intestinal tract can make it
Deficiency Hemorrhaging
Vitamin C (ascorbic acid) Functions:
Formation and maintenance of collagen (holds cells together) Fights infection Helps wounds heal Helps mend broken bones Helps form hemoglobin
Sources: Citrus fruits, strawberries, cantaloupe Green leafy vegetables, green peppers, broccoli, cabbage Destroyed by air, water, and heat
Deficiencies Poor appetite Weight loss Soreness in joints Prolonged: bleeding gums, bruising, loss of teeth, scurvy
Excess: Nausea, cramps, diarrhea
B Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin B12 Pantothenic Acid Biotin
Thiamin
Keeps nervous system healthy Prevents irritability
Riboflavin
Prevents scaly, greasy areas around the mouth
Niacin
Prevents pellagra
Vitamin B6
Helps generate red blood cells
Folate
Prevents neural tube defects Found in enriched grains
Vitamin B12
Helps cells function in bone marrow, nervous system, and intestines
Pantothenic Acid
Metabolizes energy nutrients and helps produce antibodies
Biotin
Needed for breakdown of energy nutrients
Minerals
Calcium
Functions: Strengthen bones and teeth Clots blood
Sources: Milk products Green leafy veggies Broccoli
Calcium Deficiency
Osteoporosis- poor and brittle bones 1,000 mg needed daily
Phosphorus
Functions: Build bones and teeth Aids in storing and releasing energy
Sources: Meats, fish, eggs, dairy products
Magnesium
Functions: Regulates body temperature Nervous system function
Sources: Whole grain products, nuts, beans, meat, green
leafy veggies
Deficiency: Twitching, muscle tremors, insomnia, muscle
weakness
Sodium, Chlorine, Potassium
Functions: Control osmosis: fluids flow in and out of
cells Sources:
Sodium-processed foods Chlorine-table salt Potassium-bananas, citrus fruits, green leafy
veggies
Sodium, Chlorine, and Potassium Deficiencies
Replace when severe diarrhea, vomiting, and burns occur
Perspire- sodium Excrete excess sodium in urine Excess build up: edema (swelling)
Hypertension High blood pressure
Trace Minerals
Iron- helps form hemoglobin; carries oxygen through body Anemia Liver, leafy greens, enriched breads and
cereals
Trace Minerals
Copper- helps form hemoglobin Cocoa powder, bran flakes
Zinc- helps immune system Meat, poultry, seafood, whole grains
Fluorine- resist decay on teeth Drinking water, toothpaste
Water
50-75% body weight is water 54% H2O from liquids
Milk, clear soups, fruit juices, tea 37% H2O from foods Used H2O excreted through kidneys as
urine
Water Needs
8 glasses of water/day Thirst 1st symptom of water loss
Dryness of mouth Weakness Flushed skin
Diarrhea, vomiting, excessive sweating, high protein diets, hot climates should increase H2O
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