BASIC NUTRIENTSLesson 1

What is nutrition? Nutrition-the sum of the processes by

which humans, animals, and plants consume and use food.

Nutrient-a substance in food that helps with body processes

There are 6 categories of nutrients

Water The most important of all nutrients Body depends on water to carry out all of

its normal functions. Makes up 55%-60% of body weight in

females, and 65%-75% in males

Functions of Water1. Carries nutrients to all parts of the body

& helps remove wastes2. Acts as a lubricant in body and joints3. Provides a protective layer during

pregnancy4. Released, usually by sweating, to prevent

the body temperature from rising too high

5. Necessary for normal kidney function

Sources of waterMeat = ½ waterBread = 1/3 waterLettuce = 95% waterGreen Beans = 89% waterFruits = 80% waterVegetables = 80%waterMilk = 87% water

*recommended eight 8-ounce glasses a day

3 Sources of Energy1. Protein2. Carbohydrates3. Fats

Calorie = Calorie is a unit of measurement for energy. One calorie is formally defined as the amount of energy required to raise one cubic centimeter of water by one degree Centigrade.

Protein *Essential nutrient *Every cell in the body contains

protein (from which all body material is built)

*Made up of amino acids *Body needs 20 amino acids to

function properly *Body makes 11 and 9 must be taken

in through diet(essential amino acids))

Functions of Protein Form new tissue Repair injured body tissue Regulate acids and bases Transport oxygen and nutrients in the

blood Necessary for blood clotting Necessary for making antibodies which

help fight infections Provides 4 calories per gram.

Sources of ProteinCOMPLETE PROTEIN INCOMPLETE PROTEIN

(All of essential amino acids are referred to as complete proteins)

☺Meat☺Eggs☺Fish☺Poultry☺Dairy Products☺Soybeans

(Other foods contain most, but not all essential amino acids; these are referred to as incomplete proteins)

☺Rice☺Wheat☺Legumes (anything in a

pod)☺Nuts

Recommended amounts of Protein

Adult = 12-15% caloric intake (60 grams)

*The body cannot store protein, therefore it must be consumed on a daily basis. Excess protein is either turned into fat for energy storage or burned for energy needs

*Americans consume more protein than RDA because of all the meat we eat

*Eat less meat. It is not necessary to eat meat every day. Meat is also a major source of excess fat-a risk factor for heart disease, cancer, and stroke

*Eat more whole grain foods. These are good sources of protein, and they contain complex carbohydrates (starch and fiber), and minimal fat.

Carbohydrates (Sugar, Starch, Fiber)

The body’s main source of energy (glucose) can be divided into two main categories: simple carbs and complex carbs

CarbohydratesSIMPLE CARBS COMPLEX CARBS

Enters bloodstream rapidly and provides quick energy

Sugars both natural and processed (always end in ‘ose’): Glucose: body’s main source

of fuel (energy) Fructose: sugars from fruit

and honey Sucrose: table sugar (empty

calories) Lactose: sugar from milk

1. Glycogen-stored glucose ( in liver and muscles)

Body needs extra for energy

2. Starch- found in veggies and whole grains

Main source of energy3. Fiber:

1. Soluble2. Insoluble

Insoluble Fiber They are indigestible (i.e.

plant substances which are difficult for humans to digest)

Complex carbs that have no energy value, but provide roughage or bulk necessary to maintain a healthy and regular digestive tract (prevents constipation, greater feeling of satiety)

Good sources: fruits, veggies, and some grains

Soluble Fiber Fibers are digestible

and may play a role in decreasing cholesterol levels in the blood by binding to it and excreting it through the feces.

Foods high in soluble fiber include certain brans, legumes, barley, etc.

Insoluble Vs Soluble Fiber Insoluble fiber

Prevents constipation

Binds with water to help clean out the intestines

Soluble fiber Helps reduce

cholesterol and prevent heart disease

Recommended Amounts 55%-65% of daily calorie intake Eating a diet high in complex carbs can

actually help you lose weight Contain the same # of calories per gram

(4) as proteins, yet contain less fat.

Dr. Oz on PoopPoop

Fats Most concentrated source of energy Provides 9 calories per gram of fat Performs some very important body

functions Choose sensibly

Functions of Fat: Major fuel for muscles Helps maintain body temp Support vital organs (protects from

injury) Regulates the use of cholesterol Transport fat soluble vitamins through the

body to the digestive system Provides concentrated source of energy

Types of Fat1. Saturated2. Unsaturated3. Trans Fatty Acids4. Dietary cholesterol

Saturated Fats Foods high in saturated fats tend to raise

blood cholesterol Foods include: cheese, whole milk,

cream, butter, regular ice cream, fatty fresh and processed meats, the skin of chicken, palm oil, coconut oil etc

BAD FATS!!!

Cholesterol Cholesterol-a fat-like substance made

by the body and found in certain foods If found in foods, it’s called dietary

cholesterol Found in foods of animal origin Blood cholesterol is a combination of

dietary cholesterol and cholesterol produced by the body

Can be lowered by eating fewer saturated fats

Unsaturated Fats Do not raise blood cholesterol Found in veggie oils, most nuts, olives,

avocados, fatty fish (salmon) Mostly found in plant sources.

Include monounsaturated and polyunsaturated fats

GOOD FATS!!!

Trans Fatty Acids Raise blood cholesterol Foods: partially hydrogenated vegetable

oils, (margarines and shortenings. Hydrogenation-taking a liquid oil and

processing it into a solid fat. Commercially fried foods and some

bakery foods

Very Bad Fats!!!!

Vitamins Essential non-caloric nutrients Found in plants and animals Required amounts are very small Provide no energy to the body directly

Help unleash energy stored in carbs, proteins, and fats

Two groups: Fat soluble Water Soluble

VitaminsFAT SOLUBLE WATER SOLUBLE Vit A, D, E, K Stored in body so not

necessary to consume daily

Can reach a toxic level

Not stored in body and can be taken on a daily basis

Vit B1, B2, B3, B6, B12, Folate, Biotin, Pantothenic Acid, C

Functions of vitamins Assist in processing of other nutrients Assist in formation of blood cells Assist in formation of hormones Assist enzymes in carrying out their

various function Found in natural foods

More processed less vitamins

Sources of vitamins All natural and fresh foods that we eat

(fruits, veggies, meats, dairy products)

Recommended Amounts 1/8 teaspoon Deficiency in the various vitamins can

lead to: lack of tooth, muscle and bone growth; lack of energy, loss of appetite, poor complexion, decreased vision or blindness.

Minerals Are inorganic substances which perform

many different functions throughout the body.

Although only required in very small amounts, they are vital for life.

Nutrient that regulates many chemical reactions in the body

Major minerals: Calcium Iron

Calcium Major for strong bones and teeth. Major source milk (should drink Low-fat)

Other sources: natural cheeses, soy-based w/added calcium, tofu if made w/calcium sulfate, and dark green leafy veggies.

Lack of Calcium results in osteoporosis: crippling disease with loss of bone density. More prevalent in women.

IronPart of hemoglobin, the oxygen carrying red

blood cell. A deficiency often leads to anemia.Symptoms of anemia:

weakness, pale skin, headaches, and tiredness

Sources of Iron Shell fish (shrimp, clams, mussels) Lean meats Turkey dark meat Sardines Spinach Cooked dry beans Enriched whole grain bread

Mini-review Answer the following questions and give them to

the teacher to be graded.1. Name the 2 categories of protein.2. How many amino acids are essential?3. Name three sources that are considered complete

proteins.4. Which type of carbohydrate enters the blood

stream rapidly and provides quick energy?5. What is the main purpose of insoluble fiber and

how does it get accomplished?6. Where do unsaturated fats come from?7. What is the processed called that makes

vegetable oils into solid fats?8. What are the two categories of vitamins?