Nutrient Basics Nutrition The study of how your

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=q 4 DL_ee 0 EA

Classification of Carbohydrates § Simple: § Monosaccharides § Disaccharides § Complex: § Polysaccharides § Based on molecular structure

Simple Carbohydrates Monosaccharides § 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 Carbohydrates Monosaccharides § Fructose § Sweetest sugar § Body absorbs it easily § Found in: § Fruits § Veggies § Honey § Molasses

Simple Carbohydrates Disaccharides § 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 Carbohydrates Polysaccharides § 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 § 300 mg 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 Mc. Intosh 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: § 2 sunny side up eggs § 3 strips bacon § Orange juice Example for lunch: *Cheese quesadilla *Mexican rice *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 B 6 Folate Vitamin B 12 Pantothenic Acid Biotin

Thiamin § Keeps nervous system healthy § Prevents irritability

Riboflavin § Prevents scaly, greasy areas around the mouth

Niacin § Prevents pellagra

Vitamin B 6 § Helps generate red blood cells

Folate § Prevents neural tube defects § Found in enriched grains

Vitamin B 12 § 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% H 2 O from liquids § Milk, clear soups, fruit juices, tea § 37% H 2 O from foods § Used H 2 O excreted through kidneys as urine

Water Needs § 8 glasses of water/day § Thirst 1 st symptom of water loss § Dryness of mouth § Weakness § Flushed skin § Diarrhea, vomiting, excessive sweating, high protein diets, hot climates should increase H 2 O