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Part of the food is converted into our living flesh as building blocks for cellular molecules and structures, as wells as to replace worn out parts. Most foods are used as metabolic fuels. They are oxidized and transformed into ATP. The energy value of foods is measured in units called kilocalories (kcal) or “large calories (C)” the units counted by dieters. A nutrient is a substance in food that is used by the body to promote normal growth, maintenance, and repair. The major nutrients: 1. 2. 3. 4. 5. 6. Carbohydrates Lipids Proteins Vitamins Minerals Water (60% of the volume of the food we eat) With the exception of Lactose and a small amount of glycogen from meat, all other carbohydrates we eat come from plant products. Fiber – cellulose; plentiful in most vegetables; not digestible by humans; increases the bulk of the stool and aids in defecation Most are dietary neutral fats – triglycerides Saturated fats from animal products such as meat and dairy products, and coconut Unsaturated from seeds, nuts, and plant oils Cholesterol from egg yolk, meats, and milk products Highest quality (complete proteins) comes from animal products Incomplete proteins – legumes, nuts, cereals Cereal grains and legumes ingested together provide all the essential amino acids (rice and beans) Organic nutrients of various forms that the body requires in small amounts No one food contains all the required vitamins A, C, E appear to have anticancer effects Most vitamins function as coenzymes (work with an enzyme to perform a particular function) The body also requires adequate supplies of seven minerals (inorganic substances) Calcium Phosphorus Potassium Sulfur Sodium Chloride Magnesium The most mineral rich foods are vegetables, legumes, milk, and some meats. Fats and sugars have practically no minerals. 1. 2. 3. 4. 5. 6. 7. • This table lists foods that contain fat-soluble and water-soluble vitamins. Vitamins Fat-soluble A D E K Function Maintain health of epithelial cells; formation of light absorbing pigment; growth of bones and teeth Absorption of calcium and phosphorus in digestive tract Source Liver, broccoli, green and yellow vegetables, tomatoes, butter, egg yolk Egg yolk, shrimp, yeast, liver, fortified milk; produced in the skin upon exposure to ultraviolet rays in sunlight Formation of DNA, RNA, Leafy vegetables, milk, butter and red blood cells Green vegetables, Blood clotting tomatoes, produced by intestinal bacteria Minerals and vitamins Vitamins Function Water-soluble Sugar metabolism; synthesis B1 of neurotransmitters Source Ham, eggs, green vegetables, chicken, raisins, seafood, soybeans, milk B2 (riboflavin) Sugar and protein metabolism Green vegetables, meats, in cells of eyes, skin, yeast, eggs intestines, blood Niacin B6 Energy-releasing Yeast, meats, liver, fish, reactions; fat metabolism whole-grain cereals, nuts Salmon, yeast, Fat metabolism tomatoes, corn, spinach, liver, yogurt, wheat bran, wholegrain cereals and bread Minerals and vitamins Vitamins Function Water-soluble Red blood cell formation; B12 metabolism of amino acids Pantothenic acid Aerobic respiration; synthesis of hormones Folic acid Biotin C Synthesis of DNA and RNA; production of red and white blood cells Aerobic respiration; fat metabolism Protein metabolism; wound healing Source Liver, milk, cheese, eggs, meats Milk, liver, yeast, green vegetables, whole-grain cereals and breads Liver, leafy green vegetables, nuts, orange juice Yeast, liver, egg yolk Citrus fruits, tomatoes, leafy green vegetables, broccoli, potatoes, peppers Group Example Foods By all groups Some groups Fruits Apples, bananas, dates, oranges, tomatoes Carbohydrates Water Vitamins: A,C, folic Acid Minerals: iron, potassium Fiber Vegetables Broccoli, cabbage, green beans, lettuce, potatoes Carbohydrates Water Vitamins: A, C, E, K, and B vitamins except B12 Minerals: calcium, magnesium, iodine, manganese, phosphorus Fiber Group Example Foods By all groups Some groups Grain Products (preferably whole grain; otherwise, enriched or fortified) Breads, rolls, bagels, cereals, dry and cooked pasta, rice, tortillas, pancakes, crackers, popcorn Carbohydrates Proteins Vitamins: Thiamin (B1), niacin Water Fiber Minerals: iron, magnesium, selenium Milk Products Milk, yogurt, cheese, icecream Protein Fat Vitamins: riboflavin, B12 Minerals: calcium, phophorus Water Carbohydrates Vitamins: A,D Meats and Meat alternatives Meat, fish, poultry, eggs, seeds, nuts, nut butters, soybeans, tofu, other legumes (peas & beans Protein Vitamins: niacin, B6 Minerals: iron, zinc Carbohydrates Fat Vitamins: B12, thiamin (B1) Water Fiber When energy intake and energy outflow are balanced, body weight remains the same. When not, weight is either gained or lost. Researchers believe that several factors – 1. rising and falling blood levels of nutrients (glucose & amino acids) 2. Hormones (insulin, glucagon, and leptin) 3. Body temperature (rising is inhibitory) 4. Psychological factors -- have an affect on eating behavior through feedback signals to the brain. The amount of energy used by the body is measured in kilocalories. The basal metabolic rate (BMR) is the amount of heat produced by the body per unit of time when it is under basal conditions – at rest. (energy needed to perform essential life activities) An average 70-kg (154 lb.) adult has a BMR of about 60 to 72 kcal/hour. Factors Surface Area Variation Effect on BMR Large surface area in relation to body volume, as in thin, small individuals Increased Small surface area in relation to body volume, as in large, heavy individuals Decreased Sex Male Female Increased Decreased Thyroxine production Increased Decreased Increased Decreased Age Young, rapid growth Aging, elderly Increased Decreased Strong emotions (anger or fear) and infections Increased BMR for Males = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years) BMR for Females = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Total amount of kilocalories the body must consume to fuel all ongoing activities.