Download Nutrient Basics

Nutrient Basics
Nutrition- The study of how your
body uses the food you eat
What causes Malnutrition?
 body lacks nutrients that are needed for:
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Energy
Growth
Repair
Regulation of body processes
 Need a variety of foods
Nutrients
 Supply energy
 Build cells and tissues
 Regulate body processes
Main Nutrients
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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Deficiency Disease
 Failure to meet nutrient needs
 Lack of different amounts
 Types:
 Osteoporosis
 Anemia
 Scurvy
Function of Carbohydrates
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Give body energy
Help digest fats
Make foods more palatable
Allow body to use proteins for growth
Rich in fiber
Fiber
 Stimulates muscles in digestive tract to
help speed food through the body
 Reduces time carcinogens are in body
 Adults:
 20-35 grams/day
 https://www.youtube.com/watch?v=q4DL_ee0EA
Classification of
Carbohydrates
 Simple:
 Monosaccharides
 Disaccharides
 Complex:
 Polysaccharides
 Based on molecular structure
Simple Carbohydrates
Monosaccharides
 Glucose (blood sugar)
 Constant and immediate source of energy
 Glucose can form during digestion
 Polysaccharides --> Monosaccharides
 Occurs naturally in:
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Fruits and veggies
Honey
Corn syrup
Molasses
Simple Carbohydrates
Monosaccharides
 Fructose
 Sweetest sugar
 Body absorbs it easily
 Found in:
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Fruits
Veggies
Honey
Molasses
Simple Carbohydrates
Disaccharides
 Sucrose- table sugar
 Sugarcane, maple syrup
 Lactose- milk sugar
 Maltose- malt sugar
 Cereal grains, bread
 Disaccharides broken down into
monosaccharides before absorbed by the
body and used for energy
Complex Carbohydrates
Polysaccharides
 Cellulose- fibrous material in plants
 Fruits, veggies, nuts, whole grain cereals
 Cannot digest
 Main source of fiber
 Starch- most abundant
 Roots, seeds, tubers
 Broken down into glucose before absorbed
 Glycogen- storage form of carbohydrates
 Liver and muscle meats
 Broken down into glucose before absorbed
Deficiencies
 Lack of energy
 Lack of fiber  constipation
Excesses
 Simple CHOs lack other nutrients
 Soda, candy
 Increase risk of weight problems
 Eat more complex carbohydrates and
fiber rich foods
 Whole grain breads and cereals
 Limit CHOs between meals to avoid tooth
decay and gum disease
Fats
An important energy source
Lipids- fats and oils
Functions of Fats
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Energy
Carry vitamins
Add taste
Provide tenderness
 Meats and baked goods
 Make you feel full
Functions of Fats Cont’d
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Fatty tissues store energy
Cushion to protect organs
Insulation
Surround cells in body
Essential Fatty Acids
 Body cannot produce
 Must get through diet
 Needed to make hormones
Fats
 Saturated
 Monounsaturated
 Polyunsaturated
 Most foods contain majority of 1 type
Saturated Fats
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Solid at room temp
Raise cholesterol levels
Meat
Dairy products
Unsaturated Fats
 Liquid at room temp
 Help lower cholesterol levels
 Monounsaturated
 Canola, olive, peanut oil
 Polyunsaturated
 Corn, fish, and sesame oil
Hydrogenation
 Makes unsaturated fats solid
 Hydrogen atoms added
 Creates trans fatty acids
 Heart disease
 Vegetable shortenings
 Margarines
Cholesterol
 Fatlike substance
 Transports fatty acids
 Needed to produce hormones
Types of Cholesterol
 Dietary
 Consume
 Found in animal foods
 Liver
 Egg yolks
 Meats
 Dairy products
Types of Cholesterol
 Blood
 Circulates in body through bloodstream
 high amount = risk factor for heart disease
 Body produces enough
Lipoproteins
 How cholesterol travels through the body
 2 types:
 LDL- low density lipoprotein
 HDL- high density lipoprotein
LDL=BAD
 Builds up in artery walls
 High level- increased risk of heart
disease
HDL=GOOD
 Carries cholesterol AWAY from arteries
back to liver
 Picks up excess cholesterol in body
 Helps protect against heart attack
Visible vs Invisible Fats
 Visible
 Butter
 Margarine
 Marbling of meat
 Invisible
 Eggs
 Baked products
Foods High in Fat
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Butter
Margarine
Salad dressings
Egg yolks
Dairy products
Meats
Avocados
Fat Deficiencies
 Low levels of fat result in energy and
weight loss
Limiting Fats
 Excess fats turn into body fat
 Fat provides twice as many calories as
carbs and proteins
 ≤30% calories from fat daily
 300mg cholesterol
Foods to Limit
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Fried foods
Baked goods
High fat meat and dairy products
Creamy salads
Proteins
Chemical compounds found in every
cell
Functions of Proteins
 Growth and repair of tissues
 Aid in formation of:
 Enzymes
 Some hormones
 Antibodies
 Energy
 Regulate fluid balance in cells
Amino Acids
 Building blocks
 20
 9 essential
 Get through diet
 Body produces 11
 Nonessential
Complete/Incomplete
Proteins
 Complete: 9 eaa’s
 Growth and maintenance of body tissues
 Incomplete: Missing 1 or more eaa
 Do not support growth or maintenance
Food Sources
 Complete
 Animal foods
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Meat
Poultry
Fish
Milk
Cheese
Eggs
 Soybeans
 Incomplete
 Plant foods
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Cereal
Bread
Grains
Rice
Complementing Proteins
 Supplement protein food lacking an aa
with protein food containing that aa
 Beans and rice
 Higher protein quality and value
 Cereal and milk
What Affects Protein
Needs:
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Age
Body size
Quality of the proteins
Physical state
Individual Protein Needs
 Children:
 Need more protein than adults
 Weight:
 Larger, heavier person needs more than
smaller, lighter person
 Injury:
 Need extra protein for repair
Protein Deficiencies
 Lack of in diet:
 Tiredness
 Weight loss
 Energy loss
 Child diet:
 Stunt growth
 Kwashiorkor
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Discolored skin
Stunted growth
Body sores
Bulging abdomen
Can result in mental retardation and death if untreated
Protein Excesses
 Converts extra to fat
 Include proteins in every meal
 Breakfast helps replenish those used during
the night
Breakfast and Lunch Menu
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You will develop a sample meal menu of breakfast items and lunch items
that McIntosh could start to offer our students.
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Create a menu of breakfast foods and lunch foods that you will offer.
Each breakfast must include 2-3 items, and lunch must include 3-4 items.
You must have 5 breakfast meals, and 5 lunch meals. For each item, find
the amount of carbohydrates, fat, and protein.
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You must use illustrations!
 Example for breakfast:
 2 sunny side up eggs
 3 strips bacon
 Orange juice
Example for lunch:
*Cheese quesadilla
*Mexican rice
*Black beans
*2% Milk
Vitamins
Complex organic substances
Functions of Vitamins
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Growth
Maintenance
Reproduction
Needed in small amounts
 Large doses of supplements lead to toxicity
Fat-soluble
 A, D, E, K
 Dissolve in fats
 Carried by fats
Water-soluble
 C, B vitamins
 Dissolve in water
Vitamin A
 Functions:
 Forms compound to help eyes adapt to
darkness
 Bone and teeth growth
 Healthy skin
 Sources:
 Liver, egg yolk, fortified dairy products,
butter, fish oils
 Deficiencies
 Night blindness, rough skin, stunted growth
Vitamin D
 Functions:
 Works with calcium and phosphorus to produce
strong bones and teeth
 Sources:
 Egg yolk, sardines, tuna, liver, fish liver oils
 Added to dairy products
 Sun
 Deficiencies
 Rickets
 Excess
 Nausea, diarrhea, weight loss
Vitamin E
 Functions:
 Antioxidant; prevent and repair damage
caused by free radicals
 Sources:
 Whole grain breads and cereals, eggs,
whole milk dairy foods, fats and oils
Vitamin K
 Functions:
 Helps liver make prothrombin
 Clots blood
 Sources:
 Leafy green veggies, cauliflower, egg yolk
 Bacteria in intestinal tract can make it
 Deficiency
 Hemorrhaging
Vitamin C (ascorbic acid)
 Functions:
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Formation and maintenance of collagen (holds cells together)
Fights infection
Helps wounds heal
Helps mend broken bones
Helps form hemoglobin
 Sources:
 Citrus fruits, strawberries, cantaloupe
 Green leafy vegetables, green peppers, broccoli, cabbage
 Destroyed by air, water, and heat
 Deficiencies
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Poor appetite
Weight loss
Soreness in joints
Prolonged: bleeding gums, bruising, loss of teeth, scurvy
 Excess:
 Nausea, cramps, diarrhea
B Vitamins
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Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Vitamin B12
Pantothenic Acid
Biotin
Thiamin
 Keeps nervous system healthy
 Prevents irritability
Riboflavin
 Prevents scaly, greasy areas around the
mouth
Niacin
 Prevents pellagra
Vitamin B6
 Helps generate red blood cells
Folate
 Prevents neural tube defects
 Found in enriched grains
Vitamin B12
 Helps cells function in bone marrow,
nervous system, and intestines
Pantothenic Acid
 Metabolizes energy nutrients and helps
produce antibodies
Biotin
 Needed for breakdown of energy
nutrients
Minerals
Calcium
 Functions:
 Strengthen bones and teeth
 Clots blood
 Sources:
 Milk products
 Green leafy veggies
 Broccoli
Calcium Deficiency
 Osteoporosis- poor and brittle bones
 1,000 mg needed daily
Phosphorus
 Functions:
 Build bones and teeth
 Aids in storing and releasing energy
 Sources:
 Meats, fish, eggs, dairy products
Magnesium
 Functions:
 Regulates body temperature
 Nervous system function
 Sources:
 Whole grain products, nuts, beans, meat, green
leafy veggies
 Deficiency:
 Twitching, muscle tremors, insomnia, muscle
weakness
Sodium, Chlorine,
Potassium
 Functions:
 Control osmosis: fluids flow in and out of
cells
 Sources:
 Sodium-processed foods
 Chlorine-table salt
 Potassium-bananas, citrus fruits, green leafy
veggies
Sodium, Chlorine, and
Potassium Deficiencies
 Replace when severe diarrhea, vomiting,
and burns occur
 Perspire- sodium
 Excrete excess sodium in urine
 Excess build up: edema (swelling)
 Hypertension
 High blood pressure
Trace Minerals
 Iron- helps form hemoglobin; carries
oxygen through body
 Anemia
 Liver, leafy greens, enriched breads and
cereals
Trace Minerals
 Copper- helps form hemoglobin
 Cocoa powder, bran flakes
 Zinc- helps immune system
 Meat, poultry, seafood, whole grains
 Fluorine- resist decay on teeth
 Drinking water, toothpaste
Water
 50-75% body weight is water
 54% H2O from liquids
 Milk, clear soups, fruit juices, tea
 37% H2O from foods
 Used H2O excreted through kidneys as
urine
Water Needs
 8 glasses of water/day
 Thirst 1st symptom of water loss
 Dryness of mouth
 Weakness
 Flushed skin
 Diarrhea, vomiting, excessive sweating,
high protein diets, hot climates should
increase H2O