Nutrients and Non-nutrients Nutrients : CHO, Fat, Protein, vitamins, minerals,

and water, they have certain functions in the body and they are essential to the health.

Non nutrients : such as phytochemicals which is not essential to the body but very beneficial to the health, also there are some chemicals could

be harmful to the body like pesticides, insecticide, nitrate and others

Nutrients • Substances from food and used in the

body to:• 1- produce energy • 2- synthesize body tissue • 3- regulating agents, to promote

growth, maintenance and repair, and may act in some way to reduce the risk of some diseases.

Energy Nutrients for human body or macronutrients

• CHO, Fat, and Protein

Carbohydrates

• Carbohydrates is the main source of energy in the body

• Participate partially in the structure of body

Carbohydrate • We have 2 types of

carbohydrates • 1- simple carbohydrates include

(monosaccharides and disaccarides)

• 2- Complex carbohydrates (Polysaccarides)

Monosaccharides Popular monosaccarides are :Gulucos, fructoss and galactose The first tow found in fruits and honey, while the third one found In milk attached with glucose

Disaccharides - We have three popular disaccharides , - include - Maltose - little in nature but produced during

processing, - Sucrose - Can sugar, composed of fructose and

glucose.

- Lactose :- Milk sugar, found only in milk

Poly saccharides Two types : starch and fiber Starch: made up of many units of mono sugar linked together

Mostly found in grains, legumes, and some vegetables It is healthy for human body It is recommended to be the main source of energy in the body

Carbohydrate- continue

Fiber: Two categories :

Soluble Fiber: like pectin and gum

Insoluble : like cellulose, hemicellulose and lignin Fiber found in plants only : grain, legumes, fruits and vegetables

Fiber: is very healthy to the body and recommended for good health

Dietary Recommendation for CHO

• 45 - 55% of total energy from CHO

• Only 10% of energy from simple sugar and other from polysaccharides

• Need at least 25 grams of fiber per day and could increased to 45 per day

Lipids

• More than 90% of lipid in food are triglycerides, we have 2 types of triglycerides

• • Fats : solid at room temperature • Oils : liquid at room temperature

• Other type of lipid, they are different in structure than triglycerides, include:

• Phospholipid

• Sphingolipid

• Cholesterol

Lipids Source of energy (recommended 25 -35% energy from fat

Participate in body structure partially (mainly in nervous system)

Source of some hormones in the body

Carry the fat soluble vitamins

Lipid – sources

Margarine Butter (saturated)Oils (unsaturated)Fast food Meats Dairy products

Lipids

• Saturated fat is bad for you • Meat and dairy products • unsaturated fats, 2 types:1- Monounsaturated – best for you in moderate amount. • Olive oil 2- Poly unsaturated also good for you in moderate amount: • Sun flower oil , corn oil, sesame oil, soy oil

Lipid – continue Cholesterol : processed in the body and from the food necessary for the body , but Should be in the range of body requirements. Two types of cholesterol Bad cholesterol, it is bad for you

Good cholesterol, it is good for you

Lipid – Dietary Recommendation

• Should consume • 25 – 35% of energy from fat • Not more than 10% of energy from

saturated fat • Not more than 200 mg of cholesterol

Protein Composed of amino acids, which is precisely composed of C, H, O, and N

Protein• Contain one, two, three, or four long

chain amino acid • Protein Composed of 20 different types of

amino acids, • Nine of them can not processed in the

body called essential amino acids • Other amino acids are could be

processed called non essential amino acids

Protein –Functions

• Part of every cells in the body • Build and maintain of body tissue • Build some hormone and all antibodies• Responsible for transport of many

nutrients and oxygen in the blood • Maintain acid – base balance • Also produce energy as the body need, if

no CHO and fat.

Protein Quality complete protein :Egg, meat, chicken, , fish, dairy products

Incomplete protein : Grain, corn , legumes, rice, oat

Requirements Recommended 12-15 % of the energy from protein0.85 -1.5 gram of protein for each Kilogram varies on certain factors

Protein-continue

• Factors affecting requirements:• Age • Activity• Pregnancy and lactation for

women

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