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