the six nutrients - what and how

1. Carbohydrate2. Fat3. Protein4. Vitamins5. Minerals6. Water

1. supply energy (4 calories per gram)

2. composed of carbon, hydrogen, oxygen

3. reduce refined carbohydrates (sugars) in diet, while adding more complex

- simple carbohydrate–Monosaccharide - simple sugar

• Glucose (dextrose) - found in fruits and vegetables; other sugars and starches break down into it during digestion

• Fructose - fruit sugar

• Disaccharide - double sugar; breaks down into simple sugars during digestion–Lactose - milk sugar (found only in milk)–Sucrose - table sugar

• - polysaccharide (many) –Complex carbohydrate; breaks down to

simple sugars during digestion• - most complex

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

completely break down –does not supply energy

• 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

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

– come from animal sources– solids at room temperature– restrict in diet– avoid hydrogenated plant sources

– less hydrogen – liquid at room temperature– canola and olive oil–best to consume

–even less hydrogen–corn and soybean oil

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

1. Trans fatty acids

2. Found in hydrogenated products

3. Exposing unsaturated oils to heat creates trans fats

4. May raise blood cholesterol – LDL

Cholesterol- An alcohol, not a fat

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

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

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

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

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

1. The bloodstream transports cholesterol throughout the body by lipoproteins.

1. LDL - low density lipoproteins (bad)

2. HDL - high density lipoproteins (good)

1. Most numerous cholesterol carrier in the blood

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

3. Decrease dietary intake to decrease risk of heart disease

4. Level <130 desirable

1. Very important to dietary health

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

3. High levels beneficial

4. Level > 35 is acceptable

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

2. build and repair body tissue

3. antibodies made of protein

1. Composed of

2. essential - cannot be manufactured by the body, so must be eaten as food, and must be available at the same time

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

1. animal sources 2. contain all of the

essential amino acids

– 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.

Complementary Proteins

• regulate body processes (approximately 20 known at present)

• high biological activity, a little goes a long way

• must be supplied by diet

• - stored in body fat; excessive levels may be dangerous

• - must be eaten daily

- Retinol 1. source: dark green and

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

2. important for healthy skin, hair, mucous membranes

3. essential for good vision

1. stored by the body for relatively short periods of time

2. an anti-oxidant, which means that it prevents or inhibits oxygen from combining with other substances.

1. Calciferol2. source: sunlight (body manufactures

when skin is exposed - dark complexions block ultraviolet rays [UV-B,] so these individuals must get vitamin D from food)

3. enriched milk4. aids the use of calcium and

phosphorus 5. deficiency in children - rickets (poor

bone growth); adults - osteoporosis - loss of bone density

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

• Anti-blood clotting agent (overdose thins blood

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

• produced in the intestinal tract• plays a role in the normal function of the

liver and in blood clotting• helps prevent nosebleeds, bruising,

excessive bleeding from cuts or scratches.

• - Many differing, but similar vitamins.

• Sources - grains• Deficiencies affect skin, hair,

nervous system

• Thiamin, B1 - deficiency is beriberi (alcoholics) - cream, butter, eggs

• Riboflavin, B2 – damage to eyes, mouth, genitals – meat, cereal grains

• Niacin, B3 – deficiency is pellagra – meat, milk• Pantothenic Acid, B5• Pyridoxal, B6• Biotin• Cobalamin, B12 – deficiency is pernicious anemia – liver, eggs,

milk• Folate – folacin – deficiency is anemia/birth defects

•Ascorbic Acid

•Source Citrus Fruit

•Scurvy -

•Helps resist infection

• 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

–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

– used in conjunction with calcium – present in every cell – found in high-protein foods

– 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

– 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

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

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

• – for carbohydrate and mineral

metabolism, muscle function, bone growth

– utilization of glucose for energy

–deficiency may result in heart disease, blood clots in the heart and brain, muscle tremors

–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

– 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)

– 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

• 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

• 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)