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NUTRITION BASICS Nutrients and Energy from Food Nutrients: Proteins, Carbohydrates, Fats, Vitamins, Minerals, Water Energy from Food = a measure of energy content in food; the amount of heat it takes to raise the temperature of 1 liter of water 1°C; commonly referred to as “calorie” Three classes of essential nutrients supply energy Fat = Protein = Carbohydrates = Kilocalorie Proteins The Basis of Body Structure Protein = Of twenty common amino acids in foods, nine are essential Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones Complete and Incomplete Proteins Complete protein sources = foods that supply all the essential amino acids in adequate amounts Examples: Incomplete Examples” protein sources = foods that supply most but not all essential amino acids Fats—Essential in Small Amounts Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods Essential fats (linoleic acid and alpha-linolenic acid) do what?__________________ Types and Sources of Fats Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature: Found primarily in animal foods and palm and coconut oils Monounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperature: Found in certain vegetables, nuts, and vegetable oils Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature: Found in certain vegetables, nuts, and vegetable oils and in fatty fish Two key forms of polyunsaturated fats: = the endmost double bond of a polyunsaturated fat occurs three carbons from the end of the fatty acid chain: Found primarily in fish: = the endmost double bond of a polyunsaturated fat occurs six carbons from the end of the fatty acid chain: Found primarily in certain vegetable oils, especially corn, soybean, and cottonseed oils Trans Fatty Acids The process of hydrogenation, in which hydrogens are added to unsaturated fats, produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids Trans fatty acids have an atypical shape that affects their chemical activity Fats and Health Fats affect blood cholesterol levels lipoprotein (LDL) = High-density lipoprotein (HDL) = Saturated and trans fats raise levels of LDL; trans fats also lower levels of HDL Unsaturated fats lower levels of LDL Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk Best choices = monounsaturated fats and polyunsaturated omega-3 fats Limit intake of saturated and trans fats Low-density Carbohydrates—an Ideal Source of Energy The primary function of dietary carbohydrate is to Cells in the brain, nervous system, and blood, use only carbohydrates for fuel During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen Simple & Complex Carbohydrates Simple carbohydrates contain one or two sugar units in each molecule naturally in ____________________and added to many other foods Include sucrose, fructose, maltose, and lactose Complex carbohydrates consist of chains of many sugar molecules Found in ____________________________________________ Include starches and most types of dietary fiber Found Refined Carbohydrates Versus Whole Grains Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds Whole grains take longer to digest Make people feel full sooner Cause a slower rise in glucose levels Choose foods that have a whole grain as the first item on the ingredient list on the label: Whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown rice, popcorn, barley, etc. Glycemic Index Consumption of carbohydrates causes insulin and glucose levels in the blood to ____________________ Glycemic index = a measure of how the ingestion of a particular food affects blood glucose levels Foods with a high glycemic index cause quick and dramatic changes in glucose levels Diets rich in high glycemic index foods are linked to increased risk of ____________ and ______________________ Sugar Busters A “less” sugar diet but definitely not a “no” sugar diet. A commitment to choosing correct carbohydrates, those low insulin-producing carbohydrates. Insulin causes you to convert and store excess sugar as fat and also store excess fat as fat. You cannot live without insulin, but you can live much better without too much insulin. Remember, most of the fat on your body comes from sugar, not fat. High fiber vegetables, whole grains, fruits Too much saturated fat and transfats, those oils used in fast foods, are very harmful not only to your waistline but also to your heart and blood vessels. Missing meals is not healthy. It is important to eat three regular meals dailyMODERATION Eating at night before going to bed only raises your insulin level and encourages cholesterol production since most cholesterol is manufactured while you are sleeping. Recommended Carbohydrate Intake Adequate daily intake of carbohydrate = ____________ Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate Limit on intake of added sugars MyPyramid: __________________________ Acceptable Macronutrient Distribution Ranges Protein = _____________% of total daily calories Fat = __________________of total daily calories Carbohydrate = ___________of total daily calories Fiber—A Closer Look at Nature’s Broom Dietary fiber = nondigestible carbohydrates and stalk that are present naturally in _________ Functional fiber = nondigestible carbohydrates isolated from natural sources or synthesized in a lab and added to a food or supplement (i.e. metamucil) Total fiber = dietary fiber + functional fiber Fiber does not provide calories Sources of Fiber All plant foods contain fiber, but processing can remove it Good sources of fiber: Psyllium Vitamins—Organic Micronutrients Vitamins = organic (carbon-containing) substances needed in small amounts to help promote and regulate chemical reactions and processes in body cells. Four vitamins are fat-soluble _____________ ______vitamins are water-soluble (C and the eight B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid) Vitamins are abundant in _________________________; they are also added to some processed foods If you consume too much or too little of a particular vitamin, characteristic symptoms of excess or deficiency can develop Minerals—Inorganic Micronutrients Minerals = inorganic (non-carbon-containing) compounds needed in small amounts for regulation, growth, and maintenance of body tissues and functions There are about _______essential minerals: 6 Major minerals (those that the body needs in amounts exceeding 100 mg per day) include _______________________________________________________________ Essential trace minerals include copper, fluoride, iodide, iron, selenium, and zinc If you consume too much or too little of a particular mineral, characteristic symptoms of excess or deficiency can develop Minerals commonly lacking in the American diet: ________ = low intake can cause anemia _________ = low intake linked to osteoporosis _________ = low intake linked to elevated blood pressure and bone mineral loss _________ Osteoporosis—Weakening of the Bones Dietary factors that build bone mass: Other possible dietary factors: vitamin C, magnesium, potassium, manganese, zinc, copper, boron Weight-bearing exercise and strength training also build and maintain bone mass Dietary factors linked to loss of bone mass: Alcohol, Sodium, Caffeine, Retinol, Soda, Protein (if intake of calcium and vitamin D is low) Your risk of developing osteoporosis depends on how much bone mass you attained between ages 25 and 35 (peak bone mass) and how rapidly you lose it later. Water—A Vital Component Human body is composed of about ________% water; you can live only a few days without water _________and _________ you consume provide 80–90% of your daily water intake Adequate intake to maintain hydration: Women = ____________fluid per day Men = _________________of fluid per day Drink in response to thirst; consume additional fluids for heavy exercise Bottled Water better than tap? _______________________ Reverse Osmosis- cleaned up municipal source water-AquaFina water has the grungy _________________ River as a source! The Vegetarian Alternative Types of vegetarian diets Vegan = Lacto-vegetarian = Lacto-ovo-vegetarian = Partial vegetarian, semivegetarian, or pescovegetarian = vegetarian who includes eggs, dairy products, and small amounts of poultry and seafood in the diet Vegetarian diets are lower in saturated fat and cholesterol and higher in complex carbohydrates, fiber, folate, vitamins C and E, carotenoids, and phytochemicals 5 Nutrients of concern for vegetarians include vitamin ________________________________________________________________ Foodborne Illness Most foodborne illness is caused by pathogens (disease-causing microorganisms) You can’t tell by taste, smell, or sight whether a food is contaminated To prevent foodborne illness, handle, cook, and store foods in ways that prevent microorganisms from spreading and multiplying Don’t use same knife/cutting board/towel/sponge before and after cutting raw meats Food Allergies Reaction by the immune system to a food or food ingredient Common food allergens include ________________________________________________________________________ _______________________________________________________________________ Severe allergic responses can include anaphylaxis Food Intolerance More common than true food allergies Reaction to a food or food ingredient, usually based on a problem with metabolism Common intolerances include lactose intolerance, in which people are deficient in the enzyme lactase, and gluten intolerance Problems can be avoided by avoiding or limiting trigger foods Keep a food diary to help identify problems
