Nutrients

Essential for Health

Nutrients

Major nutrients in food are classified into six groups. They work in partnership for health.Carbohydrates FatsProteinsVitaminsMineralsWater

Carbohydrates

Your body’s main source of energy or calories.

Classified in two groups: complex carbohydrates or sugars.

Fiber (a form of complex carbohydrate) aids in digestion and offers protection from diseases.

From Complex to Simple

All carbohydrates – sugars and starches – break down to simple sugars during digestion. Simple sugars are glucose, galactose and fructose.

Glucose is the main form of carbohydrate used for energy.

Energy Storage

The body doesn’t burn all glucose at the same time. Some gets stored in muscles and liver as glycogen. Some glucose also may be converted to body fat – if you consume more calories than your body needs.

1 gram of carbohydrate = 4 calories

Carbohydrate Foods

Foods with complex carbohydrates form the foundation of a healthful diet

Fiber

Your body’s broom!!! Not a nutrient because it cannot be

absorbed, but it is very important. It bulks up the contents of intestines. High-fiber foods – legumes, whole-wheat

bread, bran, many cereals, strawberries, Brussels sprouts, most fruits and vegetables, popcorn, grains, nuts, seeds.

Fiber

We need about 25 grams per day.

Most Americans get about 14 grams per day.

Fats

Supply energy, but also have other functions Transport nutrients Support growth Part of many body cells

Made of fatty acids (some fatty acids are more saturated than others).

Fats

Fats supply 9 calories per gram. Extra fat in the diet is stored as adipose

tissue. Fats give a smooth creamy texture to

foods. Fats make you feel full.

Types of Fat

Monounsaturated – liquid at room temperature. Canola, nut, and olive oils are high in this fatty acid.

Polyunsaturated – liquid or soft at room temperature. Corn, safflower, soybean and sunflower oils. Fats in seafood are mainly polyunsaturated.

Types of Fat

Saturated – firm at room temperature and are from animal foods and coconut, palm and palm kernel oils.

Trans fatty acids: formed during the process of hydrogenation in which unsaturated fats are made saturated. Found naturally in some foods. Extends shelf life of products.

Fats

Most all foods contain fat in varying amounts. Some are very high in fat; others have just trace amounts.

Be sure to check food label for fat content.

Limit total fat intake to no more than 20% to 35% of calories and saturated fat to no more than 10% of calories.

Protein

Supply amino acids that are building blocks of maintaining and repairing body tissue.

The body makes nonessential amino acids; others are essential in food.

Proteins provide energy when carbohydrates and fat are in short supply.

Protein Foods

Lean meat, poultry, fish, eggs, dry beans, tofu, nuts, peanut butter, dairy foods

Protein foods are great sources of iron, zinc, B vitamins.

Water

Regulates body processes Carries nutrients and other body

chemicals Carries waste products away Regulates body temperature Makes up 45% – 75% of body weight

Water

To keep your body functioning normally and to avoid dehydration, your body needs an ongoing water supply.

The average adult loses about 2 ½ quarts of water daily – more in hot weather.

Total Fluid Intake Daily: Males (19 & Over) – 3.7 liters (125 ounces) Females (19 & Over) – 2.7 liters (91 ounces)

Water

Thirst signals the need for water, but it isn’t a foolproof mechanism, especially for the elderly, children or during hot weather, illness or exercise.

To increase water supply…

Take water breaks during the day.

Drink water with meals.

Alternate sparkling water for soft drinks.

Carry water with you. Drink before, during,

and after exercise.

Vitamins and Minerals

The Real Team Players!

Vitamins and Minerals

Called micronutrients.

Don’t let the small amount fool you – They regulate many processes that produce energy and do a whole lot more.

Vitamin Basics

Complex organic substances that regulate body processes

Often act as coenzymes Two categories: water soluble and fat

soluble Water-soluble vitamins: B-complex

vitamins and vitamin C Fat soluble vitamins: A, D, E and K

Antioxidant Vitamins

ACE – vitamins A, C and E Slow or prevent the oxidative process Prevent or repair damage to body cells May improve immune function

Minerals

Not “Heavy Metal”

Major Minerals

Needed in greater amounts More than 250 milligrams recommended

daily Calcium, phosphorus and magnesium Electrolytes – sodium, chloride and

potassium

Trace Minerals

Body needs small amounts – less than 20 milligrams daily.

Chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc.

Others are identified, but less is known about their role in health.

All are absorbed in the intestines and transported and stored in parts of the body.

Major Minerals - Calcium

Builds bones in length and strength Slows the rate of bone loss Reduces risk of osteoporosis Helps muscles contract and heart beat Plays a role in nerve function Helps the blood clot

Calcium – How Much?

How much do you need?

Age Amount per day

9 – 18 1,300 mg

Adult – 50 1,000 mg

Over 50 1,200 mg

Sources of Calcium

Milk and other dairy foods

Dark green, leafy vegetables

Fish with edible bones

Calcium-fortified foods

Major Minerals - Sodium

Electrolyte: Helps regulate movement of body fluids Helps muscles relax (including your

heart) Helps transmit nerve impulses Helps regulate blood pressure

Sodium – How Much?

Tolerable upper intake level – 2,300 mg daily.

1 teaspoon salt = almost 2,300 mg ¼ teaspoon salt = 500 mg.

Sources: processed foods, table salt, some naturally occurring in foods.

Check the ingredient list for Na, salt, soda or sodium in the name.

Sodium – Label Lingo

Sodium-free – less than 5 mg per serving Very low sodium – 35 mg or less per

serving Low sodium – 140 mg or less per serving Reduced or less sodium – at least 25%

less sodium

Trace Minerals - Iron

Serves as essential part of hemoglobin and other enzymes

Helps in brain development Supports a healthy immune system

Iron – How Much?

RDA for Iron

Age Gender mg daily

14 – 18 Males 11

14 – 18 Females 15

Adult Males 8

19 – 50 Females 18

51 + Females 8

Sources of Iron

Heme iron – animal sources Meat, poultry, fish

Nonheme iron – plant sources Leafy green vegetables Dried peas Enriched breads and cereals

Phytonutrients

Also called Phytochemicals – means plant chemicals

Compounds in plant-based foods

Appear to promote health

Phytonutrients – How Do They Work? Serve as antioxidants Enhance immunity Enhance communication among

body cells Cause cancer cells to die Detoxify carcinogens Repair damage to DNA

Vitamin and Mineral Supplements

Do you really need them?

Dietary Supplements

What are they?

Supplements?

Do you consume a varied, balanced diet? Are you healthy?

If you answered yes to both of these questions, you probably get all the vitamins and minerals you need from the foods you eat.

Supplements?

Under some circumstances, multivitamin/mineral supplements do offer benefits. Follow your doctor’s advice.

Supplements May Be Needed For . . . Women who are pregnant or

breastfeeding Women of childbearing age Women with heavy menstrual cycles Menopausal women Vegetarians People with limited milk intake and

sunlight exposure

Supplements (cont)

Someone on a restrictive diet Persons who do not eat a balanced diet Persons with illnesses that affect nutrient

use Some babies after age 6 months, children

and teens

In all situations, your doctor’s opinion should be

requested.

Supplement Labeling

Serving size and Daily Value labeling is listed

Other ingredients used are also listed

FDA Final Rule – promotes safe use of Dietary Supplements

If You Take a Supplement:

Talk with your doctor before using a dietary supplement.

Know that some supplements may interact with prescription and over-the-counter medicines.

Inform your doctor about all the supplements you use, especially before surgery.

Report adverse effects from the use of dietary supplements to MedWatch.

If You Take a Supplement:

Stick with the label dosage and heed warnings.

Follow the label directions.

Keep in a safe, cool, dry place.

Check the expiration date.

Nutrients – Essential for Good Health! Our bodies need 6 classes of nutrients. A balanced diet with a variety of foods

supplies nutrients needed for good health.

Consume high-fat foods in moderation. Always consult your physician about

supplement use.

Reference:

American Dietetic Association Complete Food and Nutrition Guide (3rd Edition) by Roberta Larson Duyff, MS, RD, FADA, CFCS

FDA Consumer Health Information www.fda.gov

Presentation Developed By:

Cathy Agan, Extension Agent (FNP)

Ouachita Parish