Nutrients

Nutrition◦ The study of how your body uses the food that

you eat

A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function

Nutrients

How are different cultures nutritional views different?

Culture

Protein Fat Carbohydrate Vitamins Minerals Water

6 Classifications of Nutrients

SugarsStarchesCellulose

Calorie◦   A unit of measure for energy in food

What is a Calorie?

Protein Fat Carbohydrate

Nutrients with calories

Protein = 4 calories per gram Fat = 9 calories per gram Carbohydrate = 4 calories per gram

Calories Per Gram

Carbohydrates◦ Any of various neutral compounds of carbon,

hydrogen, and oxygen (as sugars, starches, and celluloses) most of which are formed by green plants and which constitute a major class of animal foods

Proteins◦ Any of a class of nitrogenous organic compounds that

consist of large molecules composed of one or more long chains of amino acids

Fats◦ A natural oily or greasy substance occurring in animal

bodies, esp. when deposited as a layer under the skin or around certain organs

Simple◦ sugars—

including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, and honey—that are quickly and easily absorbed into the bloodstream

Carbohydrates

Quick energy Sugars found naturally in foods Added sugars Food labels end in “-ose”

◦ Lactose◦ Fructose

Simple Carbohydrates

Complex◦ a

polysaccharide, such as a carbohydrate, that is composed of a large number of glucose molecules, so called to distinguish it from a simple sugar

Carbohydrates

Sustained/long term energy Starches

Complex Carbohydrates

Found in fruit, vegetables, and whole grains Soluble Fiber

◦ Oatmeal, nuts and seeds, dry beans and peas◦ Ferments in large intestine, producing short chain

fatty acids Insoluble Fiber

◦ Does not break down in digestive tract◦ Helps with regularity, retains water, makes stools

softer◦ Whole wheat bread, brown rice, most vegetables

Dietary Fiber

Amino Acids◦ The building block of protein in which each is

coded for by a codon and linked together through peptide bonds

◦ 20 amino acids Essential

◦ Body cannot produce them◦ 9 essential amino acids

Non-essential◦ Body produces them ◦ 11 non-essential

Proteins

Complete◦ Contain all 9 essential amino acids◦ Meat sources of protein

Incomplete◦ Do not contain all 9 essential amino acids◦ Plant sources of protein

Proteins

Adipose Tissue◦  a kind of body tissue containing stored fat that

serves as a source of energy; it also cushions and insulates vital organs

Saturated Fatty Acids◦ a fatty acid whose carbon chain cannot absorb

any more hydrogen atoms; found chiefly in animal fats

Unsaturated Fatty Acids◦ a fatty acid whose carbon chain can absorb

additional hydrogen atoms Trans-fatty acids Omega 3 & 6 fatty acids

Fats

Cholesterol◦ occurs in all animal tissues,

especially in the brain, spinal cord, and adipose tissue, functioning chiefly as a protective agent in the skin and myelin sheaths of nerve cells, a detoxifier in the bloodstream, and as a precursor of many steroids

LDL◦ the cholesterol in low-density lipoproteins; the ‘bad’

cholesterol; a high level in the blood is thought to be related to various pathogenic conditions

HDL◦ the cholesterol in high-density lipoproteins; the ‘good’

cholesterol; a high level in the blood is thought to lower the risk of coronary artery disease

Fats

Age Gender Diet Exercise Weight Heredity

Factors affecting cholesterol

Organic compounds Help your body grow, develop and stay

healthy◦ Water Soluble

B vitamin complex Vitamin C

◦ Fat Soluble Vitamins A, D, K, and E

Vitamins

Body does not store them Must be replaced each day Easily destroyed or washed out during food

preparation and storage

Water Soluble

VITAMIN C •most famous vitamin•helps form collagen or body cement•helps in growth and repair of body tissue and blood vessels•prevents scurvy•can be decreased by cigarette smoking, stressful injuries and oral contraceptives•excessive doses can cause kidney stones and break down red blood cells

Water Soluble

B1 - Thiamine •energy metabolism, nerve function, & muscle control

B2 - Riboflavin •involved in use of fat, protein and carbohydrates

Niacin •energy metabolism, maintain healthy nervous system and skin

B6 •normal immune and nervous system

B12 •producing antibodies, helps folacin function, maintenance of nerve tissue

Folacin •synthesize DNA•cell division

Water Soluble

Small amounts needed for good health Stored in liver Will not be lost in preparation Megadoses can lead to health problems and

can be toxic

Fat Soluble

VITAMIN A •vital to good vision•prevents night blindness•severe deficiency causes blindness•necessary for healthy skin, hair growth•keeps mucous membranes healthy

VITAMIN D •found in foods and obtained from the sun•helps bones use the mineral calcium to build strong bones•prevents rickets

Fat Soluble

VITAMIN E •helps breakdown polyunsaturated fats•antioxidant, protecting blood cell membranes from overexposure to oxygen

VITAMIN K •essential for clotting of blood•found in foods and manufactured by Vitamin K producing bacteria in the small intestines

Fat Soluble

Inorganic compounds Help your body grow, develop and stay

healthy◦ Macrominerals

Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur

◦ Trace minerals Iron, manganese, copper, iodine, zinc, cobalt,

fluoride, and selenium

Minerals

Calcium◦ RDA: 14-18 yrs, 1300 mg◦ Overdose: more than 3000 mg, dehydration,

diarrhea, lethargy, nausea, stomach pain◦ Deficiency:  high blood pressure, muscle cramps

and osteoporosis Chloride

◦ RDA: 750 mg◦ Overdose: no upper limit◦ Deficiency: muscle spasms and weakness

Macrominerals

Magnesium◦ RDA: 410 mg males 360 mg females◦ Overdose: almost impossible, 1000mg + per day can

lead to diarrhea, fatigue, stomach cramps and vomiting◦ Deficiency:  muscle cramps, nausea, numbness, poor

appetite, rapid heartbeats and vomiting Phosphorus

◦ RDA: 1250 mg per day◦ Overdose: lead to calcium being deposited on the soft

tissues and reduced absorption of the other macrominerals

◦ Deficiency:  include anemia, confusion, increased risk of infection, osteomalacia and weakness

Macrominerals

Potassium◦ RDA: 4.7 g per day◦ Overdose: diarrhea, nausea, stomach pain, ulcers◦ Deficiency:  confusion, dry skin, muscle cramps,

thirst Sodium

◦ RDA: >2400 mg per day◦ Overdose:  fluid retention, high blood pressure,

heart disease, kidney ◦ Deficiency:  confusion, headaches, lethargy and

nausea

Macrominerals

Sulfur◦ RDA: none set◦ Overdose: no upper limit◦ Deficiency: arthritis, circulatory problems,

inflammation, nerve disorders and skin problems

Macrominerals

Chromium◦ RDA: 35 mg/day males, 24 mg/day females

Copper◦ RDA: 890 mcg/day

Fluoride◦ RDA: 3 mg/day

Iodine◦ RDA: 150 mcg/day

Trace Minerals

Iron◦ RDA: 11 mg/day males, 15 mg/day females

Manganese◦ RDA: 2.2 mg/day males, 1.6 mg/day females

Molybdenum◦ RDA: 43 mcg/day

Selenium◦ RDA: 55 mcg/day

Trace Minerals

Makes up about 60% of your body weight Flushes toxins out of vital organs Carries nutrients to your cells Lack of water can lead to dehydration

Water

You lose water through your breath, perspiration, urine and bowel movements

Must replenish its water supply by consuming beverages and foods that contain water

Men is roughly 13 cups Women is roughly 9 cups On average, food provides about 20

percent of total water intake

How Much Water?

Exercise◦ 1.5 to 2.5 cups of water for short bouts of exercise◦ Longer duration events will need more, depending

on how much you sweat during exercise◦ Sports drinks are good for long, intense activities

because they replenish sodium as well◦ Continue replacing fluids after activity is over

Factors Affecting Water Needs

Environment◦  Hot or humid weather can make you sweat and

requires additional intake of fluid. ◦ Heated indoor air also can cause your skin to lose

moisture during wintertime. ◦ Altitudes greater than 8,200 feet may trigger

increased urination and more rapid breathing, which use up more of your fluid reserves

Factors Affecting Water Needs

Illness◦ Fever, vomiting, diarrhea can cause increased

fluid loss◦ May need increased fluid intake if you develop

certain conditions, including bladder infections or urinary tract stones

Pregnancy/Breast Feeding◦ Need additional fluids to stay hydrated◦ Pregnant women drink about 10 cups◦ Women who breast-feed consume about 13 cups

Factors Affecting Water Needs

A calorie is a calorie is a calorie! You can eat the appropriate amount of

serving sizes, and still be WAY over your caloric needs.

16 cal/day for each pound of body weight to maintain current weight

3500 calories/lb Should lose/gain no more than 2 lbs a week Why?