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NUTRITIONAL NEEDS
CHAPTER 2
The Health Effects of
Energy Nutrients
The Importance of Food
• The foods you eat can affect your health.
• Food gives you nutrients: chemical substances from food
that the body needs to live.
• Nutrition: the study of how the body uses nutrients.
• Malnutrition: the lack of the right proportions of
nutrients over an extended period.
▫ Sometimes malnutrition comes from inadequate diet and
sometimes it comes from the body’s inability to use the
nutrients it needs. This can impair energy, growth, and
repair in your body.
▫ Body weight does not determine a person’s nutritional status.
A malnourished person may be underweight or overweight.
▫ The choices you make in foods today can affect your body in
later life. A teen girl who is malnourished can affect her
unborn baby and the child’s development in later years.
The Nutrients
• Nonessential Nutrients- These are substances that your body can make or nutrients
that are not required to sustain life.
• Essential Nutrients- substances that the body cannot make at all or in enough
quantity to sustain life. You must obtain these thru the foods you eat.
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We need over 50 nutrients for good health. Some of these are for energy and some are for
maintaining cells and tissues. They also regulate body functions such as breathing.
Six groups of Nutrients:
 Carbohydrates
 Vitamins
Fats
Minerals
Proteins
Water
• Deficiency Disease: a disease caused by the lack of a sufficient amount of a nutrient.
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Groups that are more vulnerable to nutrient deficiencies:
 Pregnant Women, Infants, Children up to 2 years.
• Consuming too much of a nutrient can be just as harmful. This can result in Toxicity.
• Dietary Supplements: purified nutrient or nonnutrient substances that are
manufactured or extracted or extracted from natural sources.
• Antioxidant: a substance that prevents/slows damage caused by chemical reactions
involving oxygen. Cell damage and substance breakdown due to oxygen has been linked
to diseases such as heart disease and cancer. Antioxidants are believed to also improve
your immune system.
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Vitamins A, C, E, lutein, and lycopene all serve as sources of antioxidants
• Fortified Foods: foods in which nutrients are added in amounts greater than what
would naturally occur in the food.
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Ex. Calcium fortified Orange Juice
Carbohydrates
• Carbs are the body’s source of energy. 3 main types:
Sugars, Starches, Fiber
▫ 5 types of Sugars (simple carbohydrates)
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Glucose- form of sugar carried in the bloodstream
Fructose- fruit sugar (the sweetest sugar)
Lactose- sugar in milk
Sucrose- regular table sugar
Maltose- found in grain products (malt sugar)
• Starches (complex carbohydrate- many glucose units
bonded together) Starch is the storage form of energy in
plants. This is the most abundant carb in our diets. We
use this for energy.
• Fiber (complex carbohydrate) is the part of a plant that
humans cannot digest. This does not provide the body
with energy. It provides bulk in our diet which aids in
normal bowel movement.
Carbohydrates
• Function of Carbohydrates:
▫ Provide energy for the body & brain.
▫ More readily available to the body than the energy we get
from fats/proteins.
▫ Having enough fiber in your diet is linked to the prevention of
heart disease and some types of cancer.
▫ Fiber also reduces your cholesterol.
 Recommendations: Men- 38 grams daily/ Women- 25 grams daily
• Sources of Carbohydrates:
▫ Simple Carbs- sugars, syrups, soft drinks, candy, other sweets.
▫ Starch- breads, cereals, pasta, rice, and some vegetables (corn,
potatoes, dry beans)
▫ Fiber- whole grain cereal, fresh fruit, vegetables
• Deficiencies & Excesses:
▫ Foods high in carbs are inexpensive but carry high health risks
because of the lack of nutrients and the possibility of an
unhealthy weight.
Sugar in your food
• Identifying hidden sugar on labels: Brown sugar, cane
juice, cane syrup, corn sweetener, corn syrup,
dextrose, fructose, fruit juice concentrate, glucose,
high-fructose corn syrup, honey, invert sugar, lactose,
maltose, malt syrup, molasses, raw sugar, sucrose,
syrup.
▫ The Glycemic Index (GI): the measure of the speed at
which various carbs are digested into glucose, absorbed,
and entered into the bloodstream.
 It is used by people who have special dietary needs when
making choices about what carbs they can eat.
• Foods with a higher GI raise the sugar level in the
blood very quickly. Foods with a lower GI raise the
sugar level in the blood slower.
• Low GI- 0-55/ Medium GI- 56-69/ High GI-70->
Harmful effects of sugar
• Sugar and your teeth- people who consume large amounts of sugar
and/or starches tend to have a higher rate of tooth decay and cavities.
• Does sugar cause hyperactivity?- studies say no. Sugar does create
energy to be burned, but does not necessarily cause hyperactivity.
• Is sugar addictive?-people are born with a natural preference for
sweet tasting food. Craving sweets is more of a psychological need.
• Will too much sugar cause diabetes?▫ Type 1 Diabetes- the pancreas is not able to make insulin. Onset is usually in
children and young adults.
▫ Type 2 Diabetes- the body does not respond well to the insulin that the
pancreas makes. This tends to be more prevalent in people who are
overweight and consume too much starch and carbs in their diet.
• Hypoglycemia- low blood glucose level. An overproduction of
insulin causes the glucose blood level to drop dramatically. People
with hypoglycemia must avoid eating large amounts of sugar at one
time.
FATS-
important energy source and belong to a larger group called lipids
• Lipids- a group of compounds that include fats, oils,
lechitin, and cholesterol.
▫ 3 main groups of Lipids:
 Triglycerides- the major type of fat found in the body.
Sometimes called blood fat.
 Phospholipids
 Sterols
• All lipids contain Fatty Acids- compound that
contains carbon, hydrogen, and oxygen atoms.
• Saturated fatty acids- have as many hydrogen atoms
as they can hold.
• Unsaturated fatty acids- could be monosaturated
(missing 1 hydrogen atom) or polysaturated
(missing 2 or more hydrogen atoms)
Fats
• Learning which foods have certain fats and oils will help
you make healthier food choices.
• Meat, Dairy, & Coconut Oil- high in saturated fatty acids
• Olive, Canola, & Peanut oil- good sources of
monosaturated fatty acids
• Safflower, Corn, Soybean, & some Fish Oils- rich in
polysaturated fatty acids.
• Most fats that are high in saturated fatty acids are solid at
room temperature.
• Most oils that are high in unsaturated fatty acids are liquid
at room temperature.
• Hydrogenation: adds hydrogen atoms to unsaturated fatty
acids in liquid oils. This turns the liquid oils into highly
saturated solid fats.
• Hydrogenation creates trans fatty acids or trans fats for
short. These are fatty acids with an odd molecular shape.
Fats
• Phospholipids- phosphorus containing compound. Lecithin- acts as
an emulsifier: substance that
can mix with both water and fat.
(ex. Egg yolk)
• Sterols- complex molecular structure. They include some hormones,
vitamin D, & cholesterol.
• Cholesterol: is a fat like substance that is found in every cell
of the body. Uses of cholesterol: part of skin tissue, aids in
the transport of fatty acids in the body, needed to produce
hormones.
• Dietary Cholesterol- occurs when you eat certain foods- foods
of animal origin. Plant foods do NOT contain dietary
cholesterol. Liver & Egg Yolks are extremely high in dietary
cholesterol.
• Blood Cholesterol- circulates thru the body in the blood
stream. High blood cholesterol is a risk factor for heart
disease.
• Your body makes all of the cholesterol that it needs- you do
not need to consume extra in your diet.
Fats
• Function of Fats▫
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An energy source
Carry certain vitamins
Add flavor to food.
Make meat and baked goods tender.
Fat can also help you feel full.
Fat mixes with other compounds to form hormones. Compounds are also for creating
essential fatty acids which you must obtain from food.
• Sources of Fats- saturated fats can raise your blood cholesterol. Eggs, dairy
products, and meats are significant sources of these fats. Mono &
polysaturated fats do not raise your blood cholesterol count and should be a
majority of the cholesterol in your diet-you can find these in fish, nuts, olives,
avocados, and vegetable oils
• Fat Deficiencies- a diet too low in fat may result in a loss of weight and
energy. Too little fat can also cause a deficiency of fatty acids and fat-soluable
vitamins carried by fats.
• Limiting excess fat & cholesterol- fat provides twice as many calories
per gram as carbohydrates and proteins. Your body will store the excess
fat and calories that you do not use for energy and store it as fat. No more
than 35% of your calories in your daily diet should come from fat. No
more than 10% should be saturated fat. Daily cholesterol intake should not
exceed 300mg. High blood cholesterol is a leading factor in heart disease
and some types of cancer.
Proteins- The Body’s Building Blocks
• Proteins are chemical compounds that are found in
every body cell.
• They are made up of small units called Amino Acids.
There are 20 amino acids- 9 are essential amino
acids and 11 are nonessential amino acids. Some of
the 9 essential amino acids cannot be made by the
body or made at a fast enough rate for the body and
must be obtained from the foods that you eat.
• Animal foods and soybeans have complete proteinsthey have all nine essential amino acids.
• Plant foods have incomplete proteins- they are
missing one or more of the essential amino acids.
Proteins
• Functions of proteins- the body needs amino acids from
proteins for growth, maintenance, and repair of tissues.
Proteins also provide energy.
• Your diet needs to supply enough carbs & fats to meet your
energy needs. If not, then your body will burn the protein
for energy and then you will have nothing left for repair.
• Proteins also regulate processes such as fluid balance.
• Your body does NOT store protein so you need it everyday.
How much you need depends on your age, gender, body size,
and physical state.
▫ Children and teens have a greater need for protein because their
bodies are growing rapidly. Women who are pregnant or breast
feeding also need more protein for the extra work that their
body is doing. Increasing the protein intake for someone who is
sick can be beneficial as it can help boost your immune system.
Athletes competing in high intensity sports can also benefit
from a higher protein intake.
Proteins
• Sources of Protein:
• Complete proteins-lean meats, poultry, fish,
milk, cheese, eggs
• Incomplete proteins- dried beans, peas, nuts
• Protein Deficiency- if a diet does not contain
enough protein and calories then a condition
called Protein Energy Malnutrition (PEM) may
result. This can include fatigue and weight loss.
For children it could lead to diarrhea, infections,
and poor brain development.
• Too much protein in the diet- this can lead to the
extra protein being converted to fat and being
stored in the body.