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CARBOHYDRATES
Simple Carbohydrates
• Monosaccharides (single sugars)
–Glucose (“blood sugar” or “dextrose”)
–Fructose (“fruit sugar”)
–Galactose (part of “milk sugar”)
• Disaccharides (double sugars)
–Lactose = glucose + galactose (“milk sugar”)
–Maltose = glucose + glucose (“malt sugar”)
–Sucrose = glucose + fructose (“table sugar”)
Complex Carbohydrates
• Polysaccharides
Glucose from carbohydrate is an important fuel for most body functions.
For health’s sake it is recommended that most people should:
- Increase their intake of fiber-rich sources of carbohydrates.
- Decrease their intake of food high in refined white flour and added sugar.
Carbohydrate Consumption and Calories
Recommendation: 45-65% of Total Calories (for Health)
1 gram of carbohydrate = 4 calories
Example: 2000 calories/day x 45-65% =
2000 x .45 = 900 calories/day
2000 x .65 = 1300 calories/day
900/4 and 1300/4 = 225-325 grams/day
Added sugars not to exceed 25% of total calories per day
2000 calories/day x .25 = 500 calories added sugar or 125 grams
THE ACTIVE BODY´S USE OF FUEL
During Rest:
Body derives a little more than half of energy from fat, most of the rest from
glucose, and a little from protein.
During Physical Activity:
Body adjusts to use mixture of fuel:
> Initially, it uses glucose
> As activity continues, gets glucose and fats
FATS
Fat is a type of nutrient. You need some fat in your diet but not too much. Fats
give you energy and help your body absorb vitamins. They release energy
slowly.
Types of Fatty Acids
 Saturated
 Unsaturated fats
 Monounsaturated.
 Polyunsaturated.
Essential Polyunsaturated Fatty Acids
•Essential fatty acids must be consumed in the diet because the body CANNOT
make them.
•2 Types:
– Omega-6
– Omega-3
•Contributes to the immune process, helps form cell membranes and hormone
compounds in the body.
•Deficiencies can make us being ill
DIETARY INTAKE
15-35 % total energy. 1 gr= 9 kcal
 Satured: < 10 %
Trans fats: < 1 %
 Monounsaturated
6 – 11%
 Polyunsaturated
Omega 6, omega 3.
Acid Linoleic: 2,5 – 9% total energy
Acid linolenic: 0,5 – 2 % total energy
Cholesterol: less than 300 mg/day
PROTEINS
Protein is built from building blocks called amino acids. Our bodies make some
amino acids. The rest are known as the essential amino acids.
Amino Acid Composition
• High-quality proteins
Provide enough of all of the essential amino acids needed to make new proteins
.
• Low- quality proteins – do not provide all the essential amino acids.
– If a nonessential amino acid is unavailable from food, the cell synthesizes it.
– If the diet fails to provide an essential amino acid because these amino acids
can't be made by our bodies, the cells begin to conserve the amino acid and
reduce their use for fuel.
The Role of Proteins
If the
 Antibodies
 Enzymes
 Messenger
 Structural component
 Transport/storage
PROTEIN RECOMMNEDATIONS
10 – 30 % (who 10-15% total energy)
1 gr = 4 kcal.
In the diet, protein sources are labeled according to how many of the essential
amino acids they provide:

A complete protein source is one that provides all of the essential amino
acids. You may also hear these sources called high quality proteins.
Animal-based foods; for example, meat, fish, milk, eggs, and cheese are
considered complete protein sources.

An incomplete protein source is one that is low in one or more of the
essential amino acids. Complementary proteins are two or more
incomplete protein sources that together provide adequate amounts of all
the essential amino acids. You find them in beans, corn, rice, tofu…
Several health problems may result if a high-protein diet is followed for an
extended time:

Some high-protein diets restrict carbohydrate intake so much that they
can result in nutritional deficiencies or insufficient fiber, which can cause
health problems such as constipation and diverticulitis.

Some high-protein diets promote foods such as red meat and full-fat
dairy products, which may increase your risk of heart disease.

A high-protein diet may worsen kidney function in people with kidney
disease because your body may have trouble eliminating all the waste
products of protein metabolism.
VITAMINS
Vitamins:
• Organic compounds
• Essential
• Noncaloric
• 13 vitamins
• Failure to consume causes specific deficiency diseases.
Functions
Vitamins do NOT:
– Provide energy.
– Serve as components of body tissues.
– Serve as magic bullets of all diseases.
Vitamins do:
– Act as regulators in the metabolism of proteins, carbohydrates, and fats into
energy.
– Act to build and maintain bone, muscle, and red blood cells.
– Cure the disease caused by their absence.
Vitamin Classification
Fat-Soluble: are absorbed into the body with the use of bile acids, which are
fluids used to absorb fat. The body stores these for use as needed.
Water-Soluble: these vitamins are easily absorbed by the body, which doesn't
store large amounts. The kidneys remove those vitamins that are not needed.
Vitamin Intake in Physical Activity
• Vitamins are essential to aid in the release of energy and other functions that
support physical activity.
• Adequate energy is required to fuel physical activity .
–A well-chosen calorie intake to meet an active individual’s needs typically
provides the recommended amount of vitamins
Risks of Overdoing It
As it is the case with all dietary supplements, the decision to use supplemental
vitamins should not be taken lightly
Vitamins are not dangerous unless you get too much of them. More is not
necessarily better with supplements, especially if you take fat-soluble vitamins.
For some vitamins and minerals, the National Academy of Sciences has
established upper limits of intake (ULs) that it recommends not be exceeded
during any given day.
Adequate Intake of Vitamins
Adequate amounts of vitamins obtained from variety of foods.
Fruits and vegetables.
MINERALS
Minerals are important for your body to stay healthy. Your body uses minerals
for many different jobs, including building bones, making hormones and
regulating your heartbeat.
Characteristics:
Inorganic, chemical elements
Found in all cells and body fluids
No calories/do not provide energy
Mayor minerals: Macrominerals.
The needs for each of these is greater than 100 mlgr/day.
Calcium
Potassium
Chloride
Sodium
Magnesium
Sulfate
Phosphorous
Trace minerals: Microminerals
They are needed by in the body by tiny amounts
Iron
Copper
Iodine
Chromium
Zinc
Manganese
Selenium
Molybdenum
Fluoride
Food Guide Pyramid