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Nutrients
Nutrition
Introduction
6 Basic Nutrients
carbohydrates
fats
proteins
water
vitamins
minerals
elements and compounds an organism
needs but can not manufacture itself
Macronutrients
supply energy
required in large amounts
- ex. Carbs, Fats, Protein, Water
Micronutrients
assist in chemical reactions
- ex. vitamins, minerals
Carbohydrates
Uses:
most accessible source of energy
regulates blood sugar
protects your muscles
improve absorption of calcium
Diet:
4 cal/g or 17 kJ/g
55-60 % of total daily intake
Monosaccaride - glucose
two groups:
Simple
- mono and disaccarides
ex. candy
Complex
- polysaccarides
starch, glycogen and fibre
ex. cereals, fruits, veggies, legumes,
pasta
The Glycemic Index
indicates the rate at which carbs will
digest and raise blood sugar
high indexed foods, cause elevated
insulin
therefore an uptake of glucose
- ex. sugar, honey
Fats
Uses:
energy source
manufacture structures (ex. cell membrane)
insulator
shock absorber
aid in vitamin absorption (ones that are fat
soluble)
A Triglyceride
Fatty Acid
Diet:
Glycerol
9 cal/g or 37 kJ/g
25-30 % of diet
Saturated Fatty Acid
Unsaturated Fatty Acid
Polyunsaturated FA
Omega Fatty Acids
double bond at 3rd Carbon
Trans Fatty Acids
The trans fatty acid elaidic acid has different chemical and physical properties owing to the slightly
different bond configuration. Notably, it has a much higher melting point, 45 °C rather than oleic acid's
13.4 °C, due to the ability of the trans molecules to pack more tightly, forming a solid that is more difficult
to break apart.[25] This notably means that it is a solid at human body temperatures.
CHOLESTEROL
Triglycerides:
glycerol and FA’s
FA’s determine the state
fat storage in body
effect:
- related to incidents of CHD
found in:
- animal products, oils, etc
Unsaturated fats
Saturated fats
max # of hydrogen (solid at room temp)
effect:
- increase total blood cholesterol
found in:
- meat, dairy, eggs and seafood
- coconut oil, palm oil and palm kernel oil.
less hydrogen (oils at room temp)
effect:
- lower LDL, raise HDL
found in:
- oils: olive, canola, grapeseed, peanut,
sesame
- Nuts: peanuts, walnuts, almonds and
pistachios
- avocado
Polyunsaturated fats
more than one double bond between
carbons
effect:
- can lower total cholesterol and LDL
found in:
- Oils: corn, cottonseed,walnut, sunflower,
soybean oils
- Seafood: salmon and fish oil
Omega-3 FATTY ACIDS
type of PUF
- double bonds at specific carbons
body can’t make these
effect:
- lower blood cholesterol and TG's
found in:
- tuna, salmon, lake trout, walnuts
Trans Fats
invented as scientists began to "hydrogenate"
liquid oils so that they can withstand better in
food production process and provide a better
shelf life.
effect:
- raise LDL and lower HDL cholesterol levels.!
found in: commercially packaged foods,
commercially fried food- French Fries,
microwaved popcorn, vegetable shortening and
hard stick margarine.
Cholesterol
LDL
- major carrier of FA in blood to cells
HDL
- carries FA to liver
- exercise helps increase this
Cholesterol
Function:
- part of cell walls
- part vitamin
- hormones, nerves
issues:
linked to cardiovascular disease
link of dietary cholesterol and CHD?
HDL drops for older males, menopausal
women, smokers, diabetes, obese, poor
diet, low activity levels
Protein
Uses:
building blocks for cells, tissues, organs
- ex. muscles, hemoglobin, vitamins
enzymes
- accelerate chemical rxns in cell
ex. cellular respiration needs 30
hormones
- control body functions
ex. human growth hormone
4 cal/g or 17 kJ/g
0.8 grams of protein /1 kg of body weight
humans need 20 different amino acids
12 non-essential - body can make
8 essential- required in diet
foods:
complete proteins - contain all 8
essential AA's
- ex. meat, milk, eggs
incomplete proteins - contain 1 or more
AA's
- ex. rice, beans, wheat
Biological Value
the nutritional effectiveness of the
protein in a given food, expressed as the
percentage used by the body of either the
total protein consumed or the digestible
protein available.
Anabolic vs Catabolic
Whey protein - 104
growing vs losing
Steps:
eat regularly (2-3 hrs)
Egg protein - 100
Milk proteins - 91
Beef - 80
good carbs, high BV protein
Soy proteins - 74
rest
Bean proteins (plant-based) - 49.
Whey:
ISOLATE: whey broken down
- post exercise
BLEND (gainer): whey and carbs
- day
CASEIN: larger molecules
Fat Content:
LEAN - Chicken
MED - Fish (Omega 3/6/9)
HIGH - Steak
- night
Water
50-60% of body mass
Uses:
transport nutrients in blood
given shape to cells
conducts heat to surface
lubricates joints and other surfaces
digests food
water disposal
we require 1.5 - 2 L of H2O a day: more if
exercising
Vitamins
cooperate with enzymes to carry out
chemical reactions (aka co-enzymes)
Vitamin C - helps in Fe absorption
Vitamin D - absorption of Ca
two kinds:
antioxidants help prevent cancer by
protecting against free-radicals
ex beta-carotene, C, E
supplements are not necessary if eating
right
1. water soluble
2. fat soluble - overdose dangerous
Minerals
elements used by the body in structures and
functions
Seven Key Minerals:
Ca - bones
Mg - 100 enzymes, bone, teeth
Cl - controls flow of fluid in blood
S - detoxifies blood, amino acid
P - teeth and bones
Na and K - nerve transmission
Fe - hemoglobin (often deficient in athletes)
The (old)
Canada
Food
Guide
Canada Food Guide
New CFG
Read over the Guide and identify what is
different:
Nuval
Yale University
Food
a nutritional score
Organization
www.nuval.com
other