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

NutritionNutrition

2

Classes of NutrientsClasses of Nutrients

MacronutrientsMacronutrients– Carbohydrates = 4 cal/gCarbohydrates = 4 cal/g– Proteins = 4 cal/gProteins = 4 cal/g– Fats = 9 cal/gFats = 9 cal/g

MicronutrientsMicronutrients– Vitamins = 0 cal/gVitamins = 0 cal/g– Minerals = 0 cal/gMinerals = 0 cal/g– Water = 0 cal/gWater = 0 cal/g

3

Types of Carbohydrates Types of Carbohydrates (2 types)(2 types)

SimpleSimple– pop, candy, sweets, fruitpop, candy, sweets, fruit– individual glucose or fructose individual glucose or fructose

moleculesmolecules

Complex Complex – pasta, rice, breads, potatoespasta, rice, breads, potatoes– Chains of glucose moleculesChains of glucose molecules

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Types of ProteinTypes of Protein

Sources of ProteinSources of Protein– Animal (complete) Animal (complete)

» meats, dairymeats, dairy

– Vegetable (incomplete)Vegetable (incomplete)» beans, nuts, legumes, beans, nuts, legumes,

grainsgrains

Types of Amino AcidsTypes of Amino Acids– Nonessential (14) – can be made by bodyNonessential (14) – can be made by body– Essential (8) – must be made by bodyEssential (8) – must be made by body

Amino acids linked together

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Types of FatsTypes of Fats

SaturatedSaturated– Animal sourcesAnimal sources– Solid at room temperatureSolid at room temperature

Unsaturated (poly- or mono-)Unsaturated (poly- or mono-)– Vegetable sourcesVegetable sources– Liquid at room temperatureLiquid at room temperature

Trans Fatty AcidsTrans Fatty Acids– Hydrogenation to alter “state” of fatHydrogenation to alter “state” of fat– Increase shelf-life & market availabilityIncrease shelf-life & market availability

H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H

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Recommendations for Recommendations for Fat ConsumptionFat Consumption

Dietary Fat RecommendationsDietary Fat Recommendations– Less than 30% of calories in diet from fatLess than 30% of calories in diet from fat– Less than 1/3 (10%) of dietary fat should be saturatedLess than 1/3 (10%) of dietary fat should be saturated

Ways to Decrease Intake of FatWays to Decrease Intake of Fat– Minimize "fast" foodsMinimize "fast" foods– Minimize processed foodsMinimize processed foods– Use better cuts of meatsUse better cuts of meats– Use low fat alternativesUse low fat alternatives– Decrease use of condimentsDecrease use of condiments– Eat lower fat snacksEat lower fat snacks– Olestra?Olestra?

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VitaminsVitamins

Organic substances that regulate Organic substances that regulate numerous and diverse physiological numerous and diverse physiological processes in the bodyprocesses in the body

Two typesTwo types– Fat solubleFat soluble

» A, D, E & KA, D, E & K

– Water solubleWater soluble» B & CB & C

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MineralsMinerals

Inorganic elements essential to life processesInorganic elements essential to life processes Help build bones and teethHelp build bones and teeth Aid in muscle functionAid in muscle function Help transmit messages in nervous systemHelp transmit messages in nervous system Major: Major: sodium, potassium, chloride, calcium, sodium, potassium, chloride, calcium,

phosphorus, magnesium, sulfurphosphorus, magnesium, sulfur Trace: Trace: iron, zinc, selenium, molybdenum, iodine, iron, zinc, selenium, molybdenum, iodine,

copper, manganese, fluoride, chromiumcopper, manganese, fluoride, chromium

9

Antioxidant All-StarsAntioxidant All-Stars

Vitamins C, A Vitamins C, A (beta-carotene), (beta-carotene), E, and E, and carotenoids and carotenoids and flavonoidsflavonoids

Fight free-radical Fight free-radical DNA damageDNA damage

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Populations Who May Benefit Populations Who May Benefit from Supplementationfrom Supplementation

Pregnant/lactating womenPregnant/lactating women AlcoholicsAlcoholics ElderlyElderly Women with severe menstrual lossesWomen with severe menstrual losses Individuals on VLCD’sIndividuals on VLCD’s Strict vegetariansStrict vegetarians Individuals taking medications or with Individuals taking medications or with

diseases which inhibit nutrient absorptiondiseases which inhibit nutrient absorption

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Functions of Water (8 to 10/day)Functions of Water (8 to 10/day)

Comprises about 60% of body weightComprises about 60% of body weight Chief component of blood plasmaChief component of blood plasma Aids in temperature regulationAids in temperature regulation Lubricates jointsLubricates joints Shock absorber in eyes, spinal cord, and Shock absorber in eyes, spinal cord, and

amniotic sac (during pregnancy)amniotic sac (during pregnancy) Active participant in many chemical Active participant in many chemical

reactionsreactions

12

FiberFiber

SolubleSoluble - decreases blood cholesterol - decreases blood cholesterol– found in oat bran, fruits and veggiesfound in oat bran, fruits and veggies

InsolubleInsoluble - reduces risk of colon cancer - reduces risk of colon cancer– found in wheat bran and grainsfound in wheat bran and grains

* 25-40g/day is recommended. Are you getting enough?