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Essential Nutrients
Water
Carbohydrate
Protein
Fat
Vitamins
Minerals
Energy
Nutrients
Macronutrients
• Macronutrient is defined as a nutrient that is
needed in large amounts and has lots of
functions in our bodies.
• Three of the essential nutrients our bodies need
are called macronutrients.
• These macronutrients are also the energy
producing nutrients.
• The Three macronutrients are Carbohydrates,
Fats, and Protein.
CARBOHYDRATES
• are the sugars, starches and fibres in your diet.
• Are made up of three common chemical
elements: carbon, hydrogen and oxygen.
• When these elements are bonded together they
form what are called sugar units or saccharides.
• The way these elements are bonded together
determines the type of sugar/saccharide unit
achieved. It also dictates the level at which the
carbohydrates are able to be broken down.
Simple patterns or Complex patterns.
The Three Saccharide Groups
Monosaccharides
Disaccharides
Polysaccharides
Monosaccharides
–are the smallest carbohydrate
molecules, they are made up of one
single sugar unit.
–Single sugar units/monosaccharides
are easily digested and absorbed
across the intestinal wall and available
for energy.
There are three Monosaccharides
• Glucose – is our body’s major source of energy.
• Fructose – is found naturally in honey and
fruits
• Galactose – always bonded with glucose and
this bonding can be problematic for individuals
that don’t have the enzyme necessary to break
the bond that allows digestion
Disaccharides
• Disaccharides are made up of double sugar
units.
• The body uses enzymes to breakdown down
these sugar units, once the action of the
enzymes occurs the disaccharides are turned
into monosaccharides so they can be digested
and absorbed into the body as a source of
energy.
There are Three Disaccharides
• Sucrose – is the sugar we use in our baking or in
our coffees it is also found in many foods like
molasses and maple syrup. It is made up of two
bonded monosaccharides – glucose and fructose.
• Lactose – is found in milk, again it is made up of
two bonded monosaccharides – glucose and
galactose.
• Maltose – is found in some grain products but is
also produced when the body breaks down
starch. It is made up of to identical and bonded
monosaccharides - glucose and glucose.
Polysaccharides
• Polysaccharides are made up of many
bonded monosacchrides.
• Again it is necessary for our body to
breakdown these bonded units in
order for us to digest them. This is
done by the secretion of enzymes used
to break the bonds that connect the
monosacchrides.
Two types of Polysaccharides
• Starch – starch is found in grains and pastas as well as
starchy vegetables. Starch is made up of many
bonded glucose molecules. Starch is actually formed
in plants through the process of photosynthesis.
Starch is a plants fat source, in other words a plant
stores its excess energy as starch.
• Fibres – are only found in plants. During the digestion
process there is no enzyme that is successful in
breaking down these polysaccharides. Because they
are not successfully digested, fibres provide almost
zero energy to our bodies. Some of the most
significant fibres are Cellulose, gums and pectin.
Why is fibre important in our diets
 Helps promote normal digestion and elimination
of body wastes.
 Fibre not only moves things through the intestinal
track more quickly because of its absorption of
water, this absorption also makes us feel full and
reduces our desire to over eat.
 Fibre also reduces the risks of gastro intestinal
track diseases like colon cancer
 Dietary fibre can prevent appendicitis and helps
control diabetes.
 Fibrous diets may be a proponent in lowering the
risk of heart disease and artery disease.
Two Types of Fibre
1. Soluble fibre – these fibres are easily dissolved
in water and becomes gel-like as it travels
through the intestines to be eliminated – Some
sources are oat bran, legumes, and citrus fruits.
2. Insoluble fibre – these do not dissolve and are
often pushed through our systems whole –
some sources are wheat bran, pea pods, wheat
stalks, corn.
Simple and Complex Carbohydrates
Simple Carbohydrates
These are described as simple because the bonds are
easily broken down by our enzymes. All
monosaccharides and disaccharides are considered
simple carbohydrates. Some simple carbohydrates
are candy, syrups, and soft drinks
Complex Carbohydrates
These are described as complex because of the
complexity and intricate bond structures. All
polysaccharides are considered complex
carbohydrates. Some complex carbohydrates are
breads, cereals, pastas and vegetables.
Sources of Carbohydrates
Simple Carbohydrates
• Natural sugars: fresh fruit, honey, lactose in milk
• Refined sugars: chocolate, candy, soft drinks, baked goods,
some cereals.
Buyers beware: just because a product says fat free it doesn’t
mean your body won’t take the added calories from sugar
and make fat.
Complex Carbohydrates
• Starchy foods: potatoes, rice, pastas, breads, cereals
• Fibres: whole grain breads and cereals, bran, vegetables,
fruits, dry beans, legumes and lentils.
Required Intake
We should be receiving 45-60
percent of our daily intake of
calories should come from CHO’s
and most of this should be from
complex carbohydrates instead of
simple carbohydrates.
The Functions of Carbohydrates
1. Our bodies major source of energy – in order
for our bodies to get energy from
carbohydrates(CHO), the CHO has to be
converted to Glucose during digestion. Recall
that glucose is a monosaccharide.
2. Necessary cells require CHO – Three cells in
our bodies absolutely require carbohydrates.
The three cells are red blood cells, brain
cells, and nerve cells.
3.
Spares the use of Protein – Protein has its own functions related
to tissue building and cell construction it doesn’t really have time
to waste making energy for you…but it will. If you deprive your
body of CHO it will use protein and your lean body tissue to form
glucose for energy. Ingesting CHO ultimately spares the use of
protein so it can stay busy doing what it is meant to do.
4. Helps break down FAT – excess glucose is stored as fat in the
body…but this process cannot be reversed. Once glucose is
turned to fat it cannot become glucose again. Fat cannot
breakdown properly without CHO, in order to produce energy,
carbohydrates need to combine with fat…if CHO is not available
fat remains as ketone bodies(unusual products of fat breakdown)
in the blood. Ketosis is the result. Ketosis is a very unusual acidbase imbalance. If Ketosis is present during pregnancy it can
cause brain damage to the unborn fetus.
http://www.doctoroz.com/videos/dont-ditch-carbs