Download the_roles_of_nutrients_in_the_body

The Roles of
Nutrients in
the body
N=Nutrients
– Nutrients in the diet play a vital role in preventing all disease including heart
disease. In addition to their individual contributions, the interaction of nutrients
from a variety of foods help the body fight off illness.
Water
Carbohydrates
Protein
Vitamins
Minerals
Fat
THE THREE FUNCTIONS
OF NUTRIENTS
Fact or fiction
– https://nbvhs.nbed.nb.ca/d2l/le/content/38139/viewCo
ntent/1265073/View
Digestive System
Organ
Movement
Digestive Food
Particles
Juices
Broken
Used
Down
Mouth
Chewing
Saliva
Starches
Esophagus
Swallowing
None
None
Stomach
Upper muscle in stomach relaxes to let food enter
and lower muscle mixes food with digestive juice
Stomach acid Protein
Peristalsis
Small
intestine
digestive
juice
Starches,
protein, and
carbohydrate
s
Pancreatic
juice
Starches, fats,
and
protein
Bile acids
Fats
Small intestine
Pancreas
None
Liver
None
Digestive System
Why is digestion important?
 Digestion is important for breaking down food into nutrients,
which the body uses for energy, growth, and cell repair.
 Food and drink must be changed into smaller molecules of
nutrients before the blood absorbs them and carries them to
cells throughout the body.
 The body breaks down nutrients from food and drink into
carbohydrates, protein, fats, and vitamins.
Points to Remember
 Digestion works by moving food through the gastrointestinal (GI)
tract.
 Digestion begins in the mouth with chewing and ends in the
small intestine.
 As food passes through the GI tract, it mixes with digestive juices,
causing large molecules of food to break down into smaller
molecules.
Points to Remember
 Waste products of digestion pass through the large intestine and out of the body as
a solid matter called stool.
 Digestive juices contain enzymes that break food down into different nutrients.
 The small intestine absorbs most digested food molecules, as well as water and
minerals, and passes them on to other parts of the body for storage or further
chemical change.
 Hormone and nerve regulators control the digestive process.
DIGESTIVE DISORDERS
– All diseases that pertain to the gastrointestinal
tract are labelled as digestive diseases.
– Causes:
– Stress
– Poor diet
– Genetics
Some examples of digestive
disorders are:
–
–
–
–
–
–
–
–
–
Heartburn
Ulcer
Gallstones
Diverticulosis
Irritable Bowel Syndrome (IBS)
Diverticulosis and Diverticulitis
Crohn's Disease
Celiac Disease
Six categories of nutrients
 Carbohydrate
 Fat
 Protein
 Vitamins
 Minerals
 Water
Carbohydrates
 Carbohydrates are chemical compounds made up of molecules of
carbon, hydrogen and oxygen.
 They are found mainly in foods from plant sources, such as grain
products, fruits, vegetables, dry beans and peas.
 Their main function is to provide energy to the body. Each gram
of digested carbohydrate provides 4 kilocalories (kcal) of food
energy.
CARBS – Myth or truth
Explain why you think it is a myth
or truth
Myth 1 – Carbohydrates are *not* good for you.
Myth 2 – Carbohydrates make you fat (Really?)
Myth 3 – Avoid carbs after training
– Carbohydrates are found in a wide array of both
healthy and unhealthy foods—bread, beans, milk,
popcorn, potatoes, cookies, spaghetti, soft drinks,
corn, and cherry pie.
– They also come in a variety of forms.
– The most common and abundant forms are sugars,
fibers, and starches.
3 Broad types of
Carbohydrates
Sugar
 starch
 fibre
 The first two are digestible, but fibre is not.
 When a person eats food containing the carbohydrates sugar and starch, various
enzymes break apart the long chains of polysaccharides to shorter chains and
disaccharides and finally, the disaccharides to monosaccharaides.
 The end product of carbohydrate digestion is glucose, a monosaccharide.
– Monosaccharides also called simple sugars, are the most basic units of carbohydrates
 A disaccharide is a sugar (a carbohydrate) composed of two
monosaccharides. It is formed when two sugars are joined together
and a molecule of water is removed.
 For example, milk sugar (lactose) is made from glucose and
galactose whereas cane sugar (sucrose) is made from glucose and
fructose.
Simple and Complex Carbohydrates
Fibre
– Fiber is a type of carbohydrate that the body can’t digest.
– Though most carbohydrates are broken down into sugar
molecules, fiber cannot be broken down into sugar molecules,
and instead it passes through the body undigested.
– Fiber helps regulate the body’s use of sugars, helping to keep
hunger and blood sugar in check.
– Children and adults need at least 20 to 30 grams of fiber per day
for good health, but most Americans get only about 15 grams a
day.
– Great sources are whole fruits and vegetables, whole grains, and
beans.
Fiber/ Fibre-two varieties
– Soluble fiber
– which dissolves in water, can help lower glucose levels as well
as help lower blood cholesterol.
– Foods with soluble fiber include oatmeal, nuts, beans, lentils,
apples and blueberries.
– Insoluble fiber
– which does not dissolve in water, can help food move through
your digestive system, promoting regularity and helping
prevent constipation.
– Foods with insoluble fibers include wheat, whole wheat
bread, whole grain couscous, brown rice, legumes, carrots,
cucumbers and tomatoes.
Starch
– Starch is a type of carbohydrate, also referred to as a
complex carbohydrate since it is made up of long chains
of sugar molecules
– Starchy foods include peas, corn, potatoes, beans,
pasta, rice and grains.
Starch and the GI scale
– The Glycemic Index scale measures starch digestibility through
comparison.
– Potatoes do have a higher glycemic index, which means that they
raise blood sugar more quickly than other vegetables, but they are
also an excellent source of potassium, which is important for
maintaining healthy blood pressure, and the skin of a baked potato
is a very good source of fiber.
– So as long as you skip the high-fat toppings such as butter, bacon
bits and sour cream, including a baked potato in your diet on
occasion is fine.
– Beans are one of the healthiest starch options, as they are very
good sources of fiber, contain healthy plant-based protein and are
packed with nutrients and anti-oxidants.
– Whole grains such as oatmeal and barley are also top choices
because of their ability to help lower cholesterol as part of an
overall heart-healthy diet.
The glycemic index (GI)
– The glycemic index (GI) is a ranking of carbohydrates on a scale
from 0 to 100 according to the extent to which they raise blood
sugar levels after eating.
– Foods with a high GI are those which are rapidly digested and
absorbed and result in marked fluctuations in blood sugar levels.
– Low-GI foods, by virtue of their slow digestion and absorption,
produce gradual rises in blood sugar and insulin levels, and have
proven benefits for health.
– Low GI diets have been shown to improve both glucose
and lipid levels in people with diabetes (type 1 and type
2).
– They have benefits for weight control because they help
control appetite and delay hunger.
– Low GI diets also reduce insulin levels and insulin
resistance.
– limit refined starches
– These are grains that have been processed so that the
nutrient and fiber-rich parts are removed (the two outer
layers) and only the starchy interior remains.
– healthy grains is to look at the ingredient list and make
sure the first ingredient in starchy foods is whole wheat
flour, brown rice, rye flour, barley or oats.
Examples
LOW GI (55 or less)*†
Choose most often
MEDIUM GI (56-69)*†
Choose more often
HIGH GI (70 or more)*†
Choose less often
•Whole wheat
•Rye
•Pita
•White bread
•Kaiser roll
•Bagel, white
•All Bran™
•Bran Buds with Psyllium™
•Oat Bran™
•Grapenuts™
•Puffed wheat
•Oatmeal
•Quick oats
•Bran flakes
•Corn flakes
•Rice Krispies™
GRAINS
•Barley
•Bulgar
•Pasta/noodles
•Parboiled or converted rice
OTHER
•Basmati rice
•Brown rice
•Couscous
•Short-grain rice
BREADS
•100% stone ground whole
•wheat
•Heavy mixed grain
•Pumpernickel
CEREAL
•Sweet potato
•Yam
•Legumes (lentils, chickpeas, kidney
•Potato, new/white
•Sweet corn
•Popcorn
•Stoned Wheat Thins™
•Potato, baking (Russet)
•French fries
•Pretzels
– http://www.thevisualmd.com/health_centers/wellness/nutrition_carbohydrate
s/what_are_carbohydrates_video
Carbohydrates added to food
Carb Summary
 The main function of carbohydrates is to provide energy to the body.
 Glucose provides this energy. It affects the health and functioning of all
body cells but is crucial to the functioning of the brain and nervous
system.
 Because complex carbohydrates take longer to digest than simple
carbohydrates they have many benefits over the simple carbohydrates.
 They tend to satisfy hunger longer, help control cholesterol by trapping
and removing dietary fats and help eliminate waste.
 They store long term energy as glycogen to be used later by your muscles
Carb Summary
– The healthiest sources of carbohydrates
—unprocessed or minimally processed whole grains, vegetables,
fruits and beans—promote good health by delivering vitamins,
minerals, fiber, and a host of important phytonutrients.
– Unhealthier sources of carbohydrates include
– white bread, pastries, sodas, and other highly processed or
refined foods. These items contain easily digested
carbohydrates that may contribute to weight gain, interfere
with weight loss, and promote diabetes and heart disease.
Some Problems related to
Carbohydrate Digestion:
 Tooth Decay
 Acid Reflux
 Lactose Intolerance
 Irritable Bowel
 Inflammatory Bowel Disease
 Constipation
True or False
– Foods that contain carbohydrate or “carbs” are:
– grains like rice, oatmeal, and barley
– grain-based foods like bread, cereal, pasta, and crackers
– starchy vegetables like potatoes, peas and corn
– fruit and juice
– milk and yogurt
– dried beans like pinto beans and soy products like veggie burgers
– sweets and snack foods like sodas, juice drinks, cake, cookies,
candy, and chips
– lettuce, cucumbers, broccoli, and cauliflower
Carbohydrate review
1. Identify the three broad types of dietary carbohydrates.
2. Sugars are considered simple carbohydrates. What is the
difference between a simple and complex carbohydrate?
3. How many kcal/g do most carbohydrates provide?
4. What
simple sugar is the end product of carbohydrate
digestion?
5. What is your recommended fibre intake?
Review continued
7. Identify some of the processed or refined carbohydrates you eat
that you could replace with better sources of complex
carbohydrates? What are some of those “better sources” you could
eat?
8. What are some good sources of fibre that you can add to your
current food intake? How will they benefit your health?
Calculating your carb intake
– Determine the number of grams of carbs you need each
day by calculating 45 to 65 percent of your total
calorie intake, and dividing by 4.
– For example, if you eat a 2,000-calorie diet, shoot for
225 to 325 grams of carbs per day; and if you eat 2,500
calories a day, aim for 281 to 406 grams of carbs.
– For example, if you require 2100 kcal/day, at most 65% of those
Calories should come from carbohydrate.
– Step 1: Find 65% of 2100 kcal.
– 65% = 0.65
– 0.65 x 2100 kcal = 1365 kcal. You should consume no more than
1365 kcal from carbohydrate.
– Step 2: Convert kcal of carbohydrate to grams of carbohydrate
– Since there are 4 kcal in every gram of carbohydrate, to convert
from kcal to g, divide by 4.
– 1365 kcal ÷ 4 kcal/g = 341.25 g You should consume no more than
341.25 g of carbohydrate each day.
Calculate the sugars
– Basic cups to teaspons to tablespoon conversion
– Cups to teaspoons to tablespoon conversions
– 1 tablespoon (tbsp) = 3 teaspoons (tsp)
1/16 cup (c) = 1 tablespoon
1/8 cup = 2 tablespoons
1/6 cup = 2 tablespoons + 2 teaspoons
1/4 cup = 4 tablespoons
1/3 cup = 5 tablespoons + 1 teaspoon
3/8 cup = 6 tablespoons
1/2 cup = 8 tablespoons
2/3 cup = 10 tablespoons + 2 teaspoons
3/4 cup = 12 tablespoons
1 cup = 48 teaspoons
1 cup= 16 tablespoons