NFMNT Chapter 2 The Building Blocks of Nutrition

Nutrition Fundamentals and Medical Nutrition Therapy

The Building Blocks of Nutrition

Corresponds with LEARNING PLAN 2Copyright 2016 Association of Nutrition and Foodservice Professionals

2

Objectives

Identify six groups of nutrients

Define calorie

List the energy content of nutrients

Differentiate between simple and complex carbohydrates

Explain nutrient density of foods

Calculate energy content of a simple food

Nutrition Fundamentals and Medical Nutrition Therapy • The Building Blocks of Nutrition Chapter 2

Nutrition Principles

How food nourishes our body

Energy for work and play

Essential nutrients must be obtained from food

Approximately 50 known nutrients categorized into six groups

When properly combined, nutrients provide optimal health

Seek to understand what motivates people to choose their foods


Functions of Each Group of Nutrients

Nutrition Fundamentals and Medical Nutrition Therapy • Food Preferences and Customs • Learning Plan 1

Nutrients

Three groups provide calories (Macronutrients or Energy-Yielding Nutrients)» Carbohydrate» Protein » Fat


Nutrients

Three groups provide no calories» Vitamins» Minerals» Water

Alcohol does not qualify as a nutrient, but does provide calories» 7 calories per gram

Nutrition Fundamentals and Medical Nutrition Therapy • Food Preferences and Customs • Learning Plan 1

Macronutrients

Yield Calories

Calorie is a unit of measurement of heat or energy

A food that has 5 grams of fat, 4 grams of protein, and 12 grams of carbohydrate would yield the following calories

It is suggested that there are 3500 calories in one pound


5 grams x 9 calories/gram 45 calories4 grams x 4 calories/gram 16 calories12 grams x 4 calories/gram

48 calories

TOTAL CALORIES 109 calories

MacronutrientsCarbohydrates (CHO) Provides energy for the body

Simple carbohydrates» Sugars

Complex carbohydrates» Starch» Fiber

All digestible forms of CHO are converted to glucose in the body, our primary source of fuel


Carbohydrates

Dietary recommendations» Complex Carbohydrates – 35-45% of total calories» Dietary Fiber – 20-25 grams per day


Simple Carbohydrates

Sugar Molecule

Characteristics Known As

Glucose Mono (one) saccharide

Blood sugar in the body; commonly found in nature and used for energy

Fructose Mono (one) saccharide

Fruit sugar or the sugar in honey

Galactose Mono (one) saccharide

Combines with glucose to make lactose or milk sugar


Simple Carbohydrates

Sugar Molecule

Characteristics Known As

Sucrose Di (two) saccharide comprised of glucose and fructose

Table sugar

Lactose Di (two) saccharide comprised of glucose and galactose

Milk sugar

Maltose Di (two) saccharide comprised of two molecules of glucose

Malt sugar

Enzymes split disaccharides into two sugar molecules


Sugars in Food

Adds a sweet taste

Prevents spoilage

Help to retain moisture in baked goods

Can also be artificial (sugar substitutes)» Sucralose, aspartame, sugar alcohols and others


Complex Carbohydrates

Starch» many glucose molecules strung together

Also known as ‘polysaccharides’

All starches are plant materials» Cereal grains, potatoes, vegetables, dried beans and peas

Excess is stored in muscles and liver as glycogen for future use


Dietary Fiber

Plant components that are not digestible» Not broken down into useable molecules by digestion» Passes through the stomach and intestines unchanged» Formerly called ‘roughage’

Soluble fiber» Not digested, but dissolves in water to form a gel

- Beneficial for someone with diabetes, or controlling cholesterol

Insoluble fiber» Speeds up movement of foods through lower digestive tract to prevent

constipation

Both types of fiber are necessary for good health


Brain Break

Can meat be a good source of dietary fiber?

» Dietary fiber is only found naturally in plant foods.


Whole Grains

Not milled to remove the bran and germ» Whole wheat, whole rye, bulger, oatmeal, whole cornmeal,

whole hulled barely, popcorn, brown rice

Refined (milled) grain products must be enriched» addition of thiamin, riboflavin, niacin, iron

Whole grains retain most of original nutrients


MacronutrientsFats (Lipids) Sources: Fats, oils, cholesterol

» Fats = solid at room temperature; generally animal sources» Oils = liquid at room temperatures; generally plant sources

Provide energy, insulation and protection for organs

Help body absorb fat-soluble vitamins: A, D, E, K

Relationship between dietary fat, cholesterol, and their relationship to heart disease

Provide essential fatty acids


MacronutrientsFats (Lipids) Cholesterol

» Type of sterol (fat) the body needs to function» Used to build cell membranes and brain and nerve tissue» Can be made in the liver of humans and animals

- Therefore it is only found in foods of animal origin


Macronutrients Fats (Lipids) Makes up about 15-20% for a healthy normal-weight man

Makes up about 18-25 for a healthy normal-weight woman

The bulk of the body’s fat tissue is in the form of triglycerides


MacronutrientsFats (Lipids) Recommendations for Daily Fat Intake

» No more than 30% of total calories- <10% from saturated fat- <300 mg of dietary cholesterol- <1 g per day of trans-fat


Fatty Acids

Saturated – solid or semi-solid at room temperature- Butter, cream, whole milk, coconut oil- Research shows studies show saturated fat and trans fat have more of an impact on

raising blood cholesterol levels than dietary cholesterol

Unsaturated» Monounsaturated – one double bond

- Olive oil, canola oil, avocados, peanuts/peanut butter, almonds, seeds » Polyunsaturated (PUFA) – two or more double bonds

- soybean oil, corn oil, sunflower oil, safflower oil, walnuts, fatty fish- Provide Omega-3 and Omega-6 fatty acid

Trans Fatty Acid (Trans Fats)- Chemical rearrangement of hydrogen bonds.- Hydrogenated oils, shortenings, margarines, many packaged baked goods- Some naturally occurring


Essential Fatty Acids

Must be obtained from foods (essential from the diet)

Linoleic acid - polyunsaturated» Corn, cottonseed, soybean, safflower oils, nuts, seeds, whole

grains

Linolenic acid - polyunsaturated» Canola, walnut, soybean oils, fatty fish (lake trout, sardines)

Omega-3 - polyunsaturated» Fish, flaxseed, walnut


Brain Break

A recent television ad touted their brand of peanut butter was cholesterol free. What is misleading about this advertisement?» Peanut butter is made from peanuts which are plants. Only

animals contain cholesterol so peanut butter would naturally be cholesterol-free.


MacronutrientsProtein Sources: Meat, poultry, fish, eggs, dairy, dried beans and

peas, whole grains, vegetables.

Amino acids = protein building blocks» Essential amino acids – must be provided by food» Non-essential amino acids – can be made by human body» Amino acids combine to make enzymes (to promote chemical

reactions in our body)» Amino acids combine to make hormones (to regulate metabolism)» Build antibodies to fight infection» Maintain and build cells» Important in fluid balance


Protein Deficiency

Related to illness, injury or economic factors

May result in muscle wasting, weight loss, delayed wound healing, lowered immunity, edema

Protein-calorie malnutrition (also known as Protein Energy Malnutrition – PEM)» Protein deficiency – kwashiorkor (protruding abdomen, loss

of normal hair color)» Energy deficiency – marasmus (extreme thinness,

starvation)


Quality of Protein

Complete or high-quality protein – contains all essential amino acids» Meat, poultry, fish, milk, milk products, eggs » High biological value (BV)» Absorbed in body at 90% or better

Incomplete protein» Plant sources» Low in one or more of the essential amino acids» Not absorbed as well as animal proteins

Complementary proteins» Combining two or more incomplete sources to form a complete protein


Protein Functions

Building Blocks» New cells during infancy, pregnancy, lactation, healing, growing hair

or nails» Enzymes that help chemical reactions in our bodies» Hormones that regulate metabolism» Antibodies that fight infection

Maintaining» Tissues» Fluid levels

Providing Energy» 4 calories per gram


Brain Break

How does a person who doesn’t eat animal products consume enough protein?» By combining two or more plant proteins to create a

"complementary protein"


Vitamins

Must be obtained through foods

Balanced diet is best source

Fat soluble» A, D, E, K

Water soluble» C, B vitamins, thiamine, riboflavin, niacin, folate, B12,

Pantothenic acid, biotin, B6

Food preparation and storage techniques all affect the vitamin content of food


Brain Break

The preschool lunch wants to ensure the children have a high vitamin A and vitamin C food at each lunch. What choices would you suggest?

» Dark green and yellow vegetables» Citrus fruits, mango slices, strawberries


Minerals

Macro or major minerals» Calcium, chloride, magnesium, phosphorous, potassium,

sodium, sulfur

Trace minerals» Iron, fluoride, zinc, iodine, manganese, selenium, copper


Brain Break

How can a person who eats no dairy foods get adequate calcium?» Calcium-fortified foods such as orange juice» Leafy greens such as kale» Broccoli


Brain Break

» What foods should be included in the diet of a client who is deficient in iron?

Meats-red meat, poultry, fish (heme iron) or other non-meat sources-vegetables, grains, beans (non-heme iron) combined in the same meal with vitamin C foods


Water

Adult body weight is 50-60% water

Imperative for nearly all bodily functions

Water lost by


Breathing SweatingMetabolic functions UrinationVomiting Breastfeeding

Nutrient Density

High nutrient density» Foods that are nutrient rich compared to their calorie content

Low nutrient density» Foods with few nutrients compared to calorie content; empty

calories

Be aware of how to help your clients make food choices that are highest in nutrient density


Brain Break

From these lower nutrient density choices, suggest appropriate options that would be considered high nutrient density

» White toast with butter » Pancake with maple syrup» Flour tortilla wrap with taco meat and co-jack cheese» Brownie» Potato chips» Cola drink» White rice


Brain Break

Answers:» Whole wheat toast with butter substitute

- Appropriate option: Whole wheat toast with butter substitute


Brain Break

Answers:» Pancake with maple syrup

- Appropriate option: Whole grain pancake with fruit or pumpkin pancakes with 100% maple syrup


Brain Break

Answers:» Flour tortilla wrap with taco meat and co-jack cheese

- Appropriate option: Whole grain tortilla with chicken and lite co-jack cheese


Brain Break

Answers:» Brownie

- Appropriate option: Brownie made with applesauce in place of butter or reduced-fat oatmeal cookie


Brain Break

Answers:» Potato chips

- Appropriate option: Whole grain or vegetable chips


Brain Break

Answers:» Cola drink

- Appropriate option: 100% fruit juice (low or no-sugar added)


Brain Break

Answers:» White rice

- Appropriate option: Brown rice


NFMNT Chapter 2 The Building Blocks of Nutrition

Education