Nutrition By Dr Anas Muslim Almamoori Classes of

Nutrition By: Dr. Anas Muslim Almamoori

Classes of Nutrients § Macronutrients – Carbohydrates = 4 cal/g – Proteins = 4 cal/g – Fats = 9 cal/g § Micronutrients – Vitamins = 0 cal/g – Minerals = 0 cal/g – Water = 0 cal/g 2

Types of Carbohydrates (2 types) § Simple – pop, candy, sweets, fruit – individual glucose or fructose molecules § Complex – pasta, rice, breads, potatoes – Chains of glucose molecules 3

Types of Protein § Sources of Protein – Animal (complete) » meats, dairy – Vegetable (incomplete) » beans, nuts, legumes, grains § Types of Amino Acids Amino acids linked together – Nonessential (14) – can be made by body – Essential (8) – must be made by body 4

Types of Fats § § § Saturated – Animal sources – Solid at room temperature Unsaturated (poly- or mono-) HHHHHO HC-C-C-C=C-C-C-C-OH – Vegetable sources HHHHH HH HHH – Liquid at room temperature Trans Fatty Acids – Hydrogenation to alter “state” of fat – Increase shelf-life & market availability 5

Vitamins § § Organic substances that regulate numerous and diverse physiological processes in the body Two types – Fat soluble » A, D, E & K – Water soluble » B & C 6

Minerals § § § Inorganic elements essential to life processes Help build bones and teeth Aid in muscle function Help transmit messages in nervous system Major: sodium, potassium, chloride, calcium, phosphorus, magnesium, sulfur § Trace: iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride, chromium 7

Antioxidant All-Stars 8 § Vitamins C, A (beta-carotene), E, and carotenoids and flavonoids § Fight free-radical DNA damage

Functions of Water (8 to 10/day) § § § 9 Comprises about 60% of body weight Chief component of blood plasma Aids in temperature regulation Lubricates joints Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) Active participant in many chemical reactions

Fiber § Soluble - decreases blood cholesterol – found in oat bran, fruits and veggies § Insoluble - reduces risk of colon cancer – found in wheat bran and grains * 25 -40 g/day is recommended. Are you getting enough? 10

Obesity § § § High fat diets lead to increase risk of weight gain Remember that fat has the most calories per gram out of the 3 macronutrients Obesity increases the risk of – – Diabetes Heart disease/stroke Hypertension Mobility problesm