Download 1.1 Nutrients Introduction

Main Nutrients
MACROnutrients
• Carbohydrates (CHO)
• Protein (PRO)
• Fats (FAT)
MICROnutrients
• Vitamins
• Minerals
• Water
Carbohydrates
• The body’s main source of energy.
• Found in food mainly from plant sources, such as fruits,
veggies, grain products.
• Should be about 55% of your diet
• Examples of Carbohydrates:
a. Simple
b. Complex
c. Dietary Fibre
(Insoluble Fibre, Soluble Fibre)
SIMPLE CARBOHYDRATES
Simple carbohydrates, or sugars, are a natural part of many food.
Known as:
fructose (found in fruits)
Maltose (Found in grain products)
Lactose (Found in milk products)
Sucrose (Extracted from plants table sugar)
• Other simple carbohydrates are:
– Corn syrup
– Honey
– Maple Syrup
– Molasses
– Brown Sugar
Complex Carbohydrates
• Complex carbohydrates are broken down into subcategories:
a. Starches b. Dietary fibres
• Found in veggies, such as potatoes, corn, grains, rice, pasta and bread.
Dietary Fibre
• Is the only carbohydrate that DOES NOT provide energy to the body.
• It consists of non-digestible plant material
• Found only in food from plant sources, such as fruits, veggies and grain
products
• There are 2 types: Soluble and Insoluble
Insoluble Fiber
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Fiber that will not dissolve in water
Absorbs water, much like a sponge
Helps food move through the large intestine at a normal rate
Promotes regular bowel movements
Found in fruit and veggie skins and whole wheat products
Soluble Fibre
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Is fibre that dissolves in water
Increases the thickness of the stomach contents
Reduce blood cholesterol levels
Found in fruits, veggies, legumes, peas and oat products
Proteins
• Are nutrients that help build, repair and maintain body
tissue.
• Proteins are also a source of energy
• There are complete and incomplete proteins
• Your hair, eyes, skin, muscles and bones are made of
protein
• Proteins are made of chains chemical building blocks
called AMINO ACIDS
– Your body can make all but 9 of the known 22 amino
acids.
– These nine are called Essential Amino Acids because
they must come from the food you eat
– Should be about 12 to 15% of your diet
Complete Proteins
• Proteins that supply all 9 essential amino acids
– Meat, poultry, fish, milk products, and soy products
Incomplete Proteins
• Proteins that are lacking one or more essential amino acids
– Include all from plant sources (except soybeans)
– Need to eat a variety of food to obtain all proteins
Fats
• Are a concentrated source of energy
• Need fats to perform important functions in your body:
– Provides energy between meals
– Makes you feel full longer
– Builds hormones and helps your immune system
– Promotes healthy skin and normal cell growth
– Transports certain vitamins and minerals across cell membranes
2 Types of Fats:
1. Unsaturated – liquid at room temperature (oils)
– Monounsaturated: olive, avocado, peanuts, sunflower, canola
– Polyunsaturated: Omega 3: fish, flax, walnuts *help lower LDL
Omega 6: soy, nuts, seeds, sesame, corn
– Trans fats: caused by hydrogenation (margarine, snack foods, packaged baked goods)
2. Saturated – solid at room temperature (butter)
- health benefits are controversial!
– Animal sources: meat, dairy, eggs
– Plant sources: Coconut, Palm oil
Cholesterol
• Is a fat like substance present in all body cells, and needed for many
essential body processes.
– Digestion of fat
– Skin’s production of vitamin D
– Manufactured in the liver
– Found in all animal products
• There are 2 types: LDL and HDL
LDL Cholesterol
• LDL – low-density lipoproteins
– Is a chemical that transports cholesterol from the liver to wherever it
is needed in the body
– Excess builds up on artery walls
– Increases your risk of heart disease and stroke because it contributes
to plaque: a thick, hard deposit that can clog arteries and make them less
flexible.
L
– BAD cholesterol ( DL =
Lethal)
HDL cholesterol
• HDL cholesterol is considered “GOOD” cholesterol because it helps
remove LDL cholesterol from the arteries.
– Experts believe HDL acts as a scavenger, carrying LDL cholesterol away from the
arteries and back to the liver, where it is broken down and passed from the body.
– A healthy level of HDL cholesterol may also protect against heart attack and stroke.
– GOOD cholesterol (HDL = Healthy)
Vitamins
• Are chemicals that help regulate many vital body
processes and aid other nutrients in doing their job
• Needed in small amounts
• Have antioxidants:
– Are substances that protect body cells and the immune system
from harmful chemicals in the air, certain foods and tobacco
smoke
Water-Soluble Vitamins
• Dissolve in water, thus pass easily into the bloodstream in the process of
digestion
– Thiamin, Niacin, Folic Acid, Vitamin B12, Vitamin C
• The body will excrete any ‘extra’ vitamins in the bloodstream. (Very
difficult to overdose)
Fat-Soluble Vitamins
• Are vitamins that are absorbed and transported by fat
• When you eat more than you need, they will be stored in the body’s fat
and in the liver. (These can become toxic if too much is consumed)
– Vitamins: A, D, E, K
Minerals
• Are non-living substances that help the body work
properly and in some cases, become part of body tissue
such as bone.
• Need in small amounts
• Vital for good health
Major Minerals
• Are minerals needed in relative large amounts:
– Calcium
– Phosphorus
– Magnesium
Trace Minerals
• Are mineral needed in very small amounts
– Iron
– Zinc
– Copper
– Iodine
– Selenium
Electrolyte Minerals
• Are specific major minerals that work together to maintain the body’s
fluid balance.
– Potassium
– Sodium
– Chloride
Water
• Known as the forgotten nutrient
• Water helps:
– Take normal body temperature
– Get rid of waste products
• Most critical to our survival
• Can only live a few days without water
• 55% of our body is water, 80% of our blood is water