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Chapter 2
Nutrition
6 groups of nutrients:
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Nutrition
Terms
Nutrient – a chemical
substance in food that
helps maintain the
body.
Nutrition – the study
of how your body uses
nutrients in the foods
you eat.
Malnutrition – a lack
of the right proportions
of nutrients over an
extended period.
Dietary Supplements
are purified nutrients
that are manufactured
or extracted from
natural sources.
Diet ?
Diet =
the foods we eat
Fortified Foods are
foods to which
nutrients are added in
amounts greater than
would naturally occur
in the food.
Enriched Foods are
foods to which
nutrients have been
added back that were
lost during
processing.
Calorie –
the unit used to
measure the energy
value of foods
Carbohydrates –
one of the six basic
types of nutrients
that is the body’s
chief source of
energy.
Fats –
one of the six basic
types of nutrients
that are important
energy sources.
Proteins –
one of the six basic
types of nutrients that
is required for growth,
repair, & maintenance
of every body cell.
Vitamins –
one of the six basic types of
nutrients that is a complex
organic substance needed
by the body in small
amounts for normal
growth, maintenance, &
reproduction.
Minerals –
one of the six basic
types of nutrients that is
an inorganic substance
& becomes a part of the
bones, tissues, & body
fluids.
Digestion –
the bodily process of
breaking food down into
simpler compounds the
body can use.
Absorption –
the process of taking in
nutrients and making
them part of the body.
Metabolism –
the chemical processes
that take place in the
cells after the body
absorbs nutrients.
Notes for each
type of
nutrient:
Carbohydrates
Main Function:
1.Supply energy to the
body
Carbs should be our body’s
chief source of energy.
Types of Carbs
1.Simple Carbs –
•sugars
•broken down quickly by
the body to be used as
energy
Food Sources:
sugar, foods made
with sugar, honey,
jam, jelly, fruit,
soda, sports
drinks, candy, etc
2. Complex Carbs:
Starches –
• Body must break starch down
into glucose (blood sugar) in
order for it to provide energy.
• Therefore, starch provides
our body with a long,
sustained energy that is not
used up quickly.
Food Sources:
Grains, beans,
breads, cereals,
corn, pasta, rice,
potatoes
Fiber –
• Main function – clean & keep
digestive tract healthy
• fiber is not fully broken down in
our digestive tract
* 2 kinds of fiber –
soluble & insoluble
Soluble fiber –
Turns into a gel-like
substance in the intestines
and slows down digestion.
During this process, the
cholesterol level is lowered
in the blood stream.
Insoluble fiber Speeds up the
movement of food
through the intestines
& promotes regularity.
Food Sources:
Whole grain breads &
cereals, fresh fruits &
vegetables, dry
beans, nuts, seeds,
popcorn
Men - 38 grams of
fiber daily
Women - 25 grams of
fiber daily
Carbohydrate Deficiencies:
Not common
Carbohydrate Excesses:
Calorie –
the unit used to
measure the energy
value of foods
The calories you eat
are either converted
to physical energy or
stored as body fat.
It takes about 3500
calories to gain/lose
one pound of body
weight.
Simple carbohydrate food sources
are high in calories (energy), but
low in other nutrients.
Complex carbohydrate foods are
high in calories (energy), but
supply energy for a longer period
of time & usually contain some
other vital nutrients.
Fats
Functions of Fats:
• Energy
• Carry fat-soluble
vitamins throughout
body (Vitamins A, D, E,
& K)
• Make food taste good
• Make foods tender (meats &
baked goods)
• Satiety – full feeling after
eating
• Make important compounds
such as hormones.
Essential Fatty Acids:
Our body can synthesize most of the
fats it needs from our diet.
2 essential (can’t be produced by the
body) fatty acids must be consumed.
Omega-3 & Omega-6 fatty acids are
important in the normal functioning
of all body tissues.
3 major types of fats:
1.
•
•
•
Unsaturated Fats –
Found in plant foods and fish.
Usually liquid at room temperature.
May be good for heart health because
they do not raise blood cholesterol
levels.
Sources of Unsaturated Fats: olive oil,
peanut oil, canola oil, tuna, salmon,
olives, avocados
2. Saturated Fats –
• Found in meat and other animal food
products.
• Eating too much saturated fat can raise
blood cholesterol levels and increase
heart disease.
• Usually solid at room temperature.
Sources of Saturated Fats: Meat, dairy
foods (except skim milk), butter, cheese.
Palm & coconut oils which are used in
commercially baked foods. (The baked
foods you buy at the store.)
3. Trans Fats –
• Hydrogenation creates trans fats.
• Hydrogenation is the process of turning
an oil into a solid by adding hydrogen
atoms to the oil.
• Trans fats raise cholesterol levels and
increase the risk of heart disease.
Sources of Trans Fats: margarine
(especially the sticks), shortening, snack
foods, baked foods, and fried foods.
When you see “hydrogenated” or
“partially hydrogenated” oils on the food
label, the food contains trans fats.
Cholesterol: a fat-like substance found in
every cell in the body.
• Our body produces the cholesterol it
needs, but eating foods high in dietary
cholesterol is thought to increase our risk
for heart disease.
Sources of dietary cholesterol: high fat
meats, saturated fats, trans fats, liver, egg
yolks
Fat Deficiencies:
Rare in the United States.
Excess Fats:
A diet high in fat is usually high in
calories and can contribute to
weight problems.
Experts recommend no more than
35 percent of the calories in your
daily diet should come from fat.
Choose a diet moderate in fat by:
 eating a variety of fruits, veggies,
legumes, and whole-grain
products
 opt for lean meats, skinless
poultry, and fish
 choose low-fat and fat free dairy
products
 choose fats and oils that have
less than 2 grams of saturated fat
per serving
 limit foods that list hydrogenated
oils on their ingredient list
 cook with vegetable oil instead of
animal fat
Protein
Proteins:
Chemical
compounds found
in every body cell
Functions of Protein:
• growth, maintenance, &
repair of body tissues
• formation of enzymes, some
hormones, & antibodies
• regulate fluid balance in the
cells & other body
processes
Amino Acids:
Proteins are made
up of small units
called amino
acids.
 There are about 20 amino
acids that are important to the
human body.
 9 amino acids must be
consumed from food because
they are not made by the body
= essential amino acids
Essential Amino Acids: Histidine, Isoleucine,
Leucine, Lysine, Methionine, Phenylalanine,
Threonine, Tryptophan, and Valine.
Nonessential Amino Acids: Alanine,
Asparagine, Aspartic Acid, Glutamic Acid.
Conditional Amino Acids: Arginine (essential
in children, not in adults), Cysteine,
Glutamine, Glycine, Proline, Serine, and
Tyrosine.
Complete protein:
Proteins that contain all 9
essential amino acids.
Animal foods, soybeans, and
quinoa have complete protein
and support growth & normal
maintenance of body tissues.
Incomplete protein:
Proteins that are
missing one or more of
the essential amino
acids.
Most plant foods have
incomplete proteins.
By combining different plant
sources of protein such as,
rice & beans, you obtain all of
the essential amino acids if
they are consumed in the
same day.
Sources of protein:
Complete protein - lean
meats, poultry, fish, milk,
cheese, eggs, soy beans &
products, quinoa
Incomplete protein – dried
beans, dried peas, nuts
How much do we need daily?
• Women ages 14 – 70+ need 46 grams
• Young men ages 14 – 18 need 52 grams
• Men ages 19 – 70+ need 56 grams
Protein Deficiencies –
A diet low in calories and
protein may result in proteinenergy malnutrition (PEM).
Symptoms include fatigue,
weight loss, diarrhea,
infections, & stunted growth.
Protein Excesses –
If a diet contains too
much protein, the body
converts the extra
protein to fat & stores it
in the fat tissue.
Vitamins
Vitamins are complex
organic substances
needed in small
amounts for normal
growth, maintenance,
and reproduction.
Fat-soluble vitamins:
• A,D,E, & K
• dissolve in fats
• are carried by fats to body
tissues for use
• stored in the body
Water-soluble vitamins:
•C & B
•dissolve in water
•not stored in the body
Vitamin A
Main function:
makes chemical
compound the eyes need
to adapt to darkness
Sources:
liver, egg yolk, whole milk,
*deep yellow & dark green
fruits and vegetables
•Color is important to remember when thinking about Vitamin A.
•Dark yellow/orange veggies & fruits usually are high in Vitamin A.
•What veggie have you always heard is good for your eyes? (carrots)
•The pigment carotene is the source of Vitamin A in red/orange veggies &
fruits.
Vitamin A
Deficiencies:
Night blindness, rough
skin, stunted growth
•When you walk into a dark movie theater from sunny outside, does it take a few moments for
your eyes to adjust?
•People who have night blindness deal with this type of light adjusting problem when moving
from light to dark, even when the surroundings aren’t as drastic as going into a dark movie
theater.
•We all deal with some night blindness as we age, but extreme night blindness at any age can
be caused by a lack of vitamin A.
Comparison of normal vision versus what someone with
night blindness may see at dark or dusk.
Vitamin D
Main function:
•helps body use
calcium &
phosphorus
Sources:
eggs, liver, fatty fish,
*vitamin D is added to
most milk, *sunlight
•(Most people who drink milk & enjoy normal
outdoor activities will get enough vitamin D.)
Deficiencies:
Children who do not receive
enough vitamin D can
develop rickets.
Rickets is a disease with symptoms that include
crooked legs & misshapen breastbones.
These pictures show examples of what rickets look like in extreme cases.
Vitamin E
Main function:
•Dietary Antioxidant – a substance
in foods that reduces the harmful
effects of oxygen on normal body
functions.
(Oxygen can destroy the membranes of cells that are constantly
exposed to high levels of oxygen, such as lung cells. When
vitamin E is present, it combines with the oxygen before the
oxygen can react with & harm the cells.)
Forms of Vitamin E
Vitamin E exists in eight different
forms:
alpha-, beta-, gamma-, and deltatocopherol;
and alpha-, beta-, gamma-, and
delta-tocotrienol.
Alpha-tocopherol is the most
active form in humans.
Sources:
•*fats & oils, whole grain
breads & cereals, liver,
eggs, whole milk dairy
foods, & leafy green
vegetables (such as
spinach, broccoli & kale)
Deficiencies & Excesses:
Very rare in U.S.
Vitamin K
Know as the
blood-clotting
vitamin.
(Vitamin K’s name comes from the German word
“Koagulationsvitamin.”)
Main function:
•Aids in blood-clotting by
helping the liver make
prothrombin.
•Prothrombin is a protein blood needs to clot.
•Blood clotting is a good thing for most of us. We need for our blood to clot. What would happen when we cut
ourselves if our blood didn’t clot & form a scab? (We would bleed to death.)
•Blood clots in our veins & arteries without an opening in our skin to release blood is called thrombosis. This
is not a good situation in blood clotting. Thrombosis can cause stroke, heart attack, & death if not taken care
of immediately.
•For the purpose of Vitamin K, we are talking about the kind of blood clotting that causes a scab & allows a
break in our skin to heal.
Sources:
*Leafy green vegetables,
cauliflower, other
vegetables, organ meats,
egg yolk
•Interesting fact:
Certain bacteria in the human intestinal tract can synthesize Vitamin K.
Deficiencies & Excesses:
uncommon
•In severe cases of Vitamin K deficiency, hemorrhaging can
occur due to lack of blood clotting.
Vitamin C
Also known as
ascorbic acid.
•You see ‘ascorbic acid’ in many places such as
dietary supplements, ingredient lists on food
labels to add tart taste, etc.
Main functions:
•helps in the formation &
maintenance of collagen, a
protein that is part of
connective tissue
(collagen is part of the formation of tendons &
ligaments in our joints)
•helps the body fight
infection
Sources:
*citrus fruits, strawberries,
cantaloupe, leafy green
vegetables, green peppers,
broccoli, cabbage, most
fresh fruits & vegetables
Deficiencies:
(Vitamin C is a water-soluble vitamin and cannot be
stored in the body therefore, we need a daily supply.)
Scurvy – a disease with
symptoms of weakness,
bleeding gums, sore joints,
poor appetite caused by too
little Vitamin C
Though this person has some issues with gingivitis also, scurvy
causes bleeding gums…..
B-complex vitamins
Each B vitamin has
distinct properties,
however they work
together in the body.
B-Complex Vitamins
All B vitamins work to convert
food into fuel. They do this by
helping in the process to turn
carbohydrates into glucose, fat
into energy, and metabolize
amino acids (protein) for
growth & maintenance of body
tissue.
Thiamin (B₁)
Main function:
Helps promote normal
appetite & digestion
Sources:
Rich sources – wheat germ,
pork, legumes, & whole
grain and enriched cereals
Deficiencies:
Beriberi – disease of the
nervous system. Severe
cases lead to paralysis &
fatal heart disturbances.
•A severe deficiency can result in a disease of the nervous system called beriberi.
•The disease begins with numbness in the feet & ankles followed by cramping pains
in the legs, then leg stiffness.
•Prolonged deficiency can lead to paralysis & potentially fatal heart disturbances.
•Beriberi may occur more in alcoholics, but hereditary beriberi may never be
diagnosed if the patient is not tested for it because they are not an alcoholic.
Riboflavin (B₂)
Main functions:
•Helps cells use oxygen
•Helps keep skin, tongue, & lips
normal
Other functions:
Glossitis (white splotches on tongue)
Cheilosis (fissures on sides of mouth)
Sources:
Organ meats, milk & milk
products, eggs, oysters,
leafy green vegetables,
whole grain & enriched
cereal products
Niacin
Main function:
Helps keep the nervous
system, mouth, skin,
tongue, & digestive tract
healthy
Sources:
Muscle meats, poultry, milk,
peanuts, & peanut butter
Deficiencies:
Pellagra – skin lesions &
digestive problems are initial
symptoms.
Mental disorders & death
may follow if untreated.
•Pellagra normally occurs when the diet is limited to just a few foods that are
not good sources of niacin.
Vitamin (B₆)
Main function:
Helps nerve tissue
function normally
•Also called Pyrodoxine.
Sources:
Muscle meats, liver,
vegetables, & whole grain
cereals
•B6 is found in many plant & animal foods
Folate
Main Function:
Important in the diets of pregnant women
since it has been shown to help prevent
damage to the brain & spinal cord of
unborn babies.
•Folate plays an essential role in cell division & DNA synthesis. This is why Folate is
so important in the diets of pregnant women. It has been shown to prevent damage
to the brain & spinal cord of unborn babies.
Folate prevents damage to brain &
spinal cord of unborn babies.
Vitamin (B₁₂)
Main function:
Plays a role in the normal
functioning of cells in the bone
marrow, nervous system, &
intestines.
Sources:
Animal protein foods,
fortified cereals
Pantothenic
Acid
Main function:
Helps the body make
cholesterol
Sources:
Organ meats, yeast, egg
yolk, bran, wheat germ,
milk, dry beans
Pantothenic Acid (B5) is found in all plant & animal tissues.
Biotin
Functions:
Essential part of several
enzymes
Helps with breakdown of fats,
carbs, & proteins
Sources:
chicken, eggs, milk, fresh
veggies, fruit, wheat germ,
whole grain breads &
cereals
Minerals
Become a part of the
bones, soft tissues, &
bodily fluids.
Help regulate body
processes.
Calcium
Functions:
Combines with
phosphorus to build &
strengthen bones &
teeth.
Helps blood clot &
keeps heart & nerves
working properly.
Helps regulate the use
of other minerals in the
body.
Sources:
Milk, yogurt, cheese,
cottage cheese,
Whole fish, green
vegetables, broccoli
Calcium
Deficiencies:
Children – malformed bones
Osteoporosis – a condition
in which bones become
weak, porous, & brittle.
Phosphorus
Functions:
Works with calcium
to give strength to
bones & teeth
Sources:
meat, fish, poultry,
eggs, milk & milk
products
Foods high in phosphorus: dairy foods, meats, fish, whole grains
Magnesium
Functions:
•Regulates body temperature
•Helps muscles contract
•Helps cells use proteins, fats, &
carbs
Sources:
whole grains, nuts,
beans, meat, dark
green leafy
vegetables
Sodium, Chloride, &
Potassium
Functions together:
•Work together as a nutrient
team to control osmosis.
•Known as ‘electrolytes.’
Other functions:
• maintain the acid-alkali balance
in the body
• help nervous system & muscles
function properly
Sources:
• Sodium & Chloride: table
salt, found naturally in
many foods, but processed
foods are by far the largest
source in the U.S.
Sources:
Potassium: potatoes, sweet
potatoes, tomato products,
seafood, bananas, peaches,
apricots
Deficiencies:
Potassium intake is low
in the diets of many
people, but important
because potassium helps
people have a healthy
blood pressure.
Excesses:
Edema – swelling resulting
from too much sodium
intake and the body cannot
get rid of the excess sodium
and fluids build up.
Excesses:
Hypertension, or high
blood pressure, is caused
from consuming too much
sodium
The best way to reduce
sodium in the diet is to
limit your use of
processed foods & limit
your use of salt in
cooking & at the table.
Trace Elements –
minerals our bodies
need in very small
amounts
Iron
Functions:
•Iron is a part of the
protein hemoglobin which
carries oxygen
throughout our bodies.
Sources:
meat, egg yolks, liver,
leafy green vegetables,
enriched grains
Deficiencies:
Anemia – illness caused by
low iron reserves
Symptoms include fatigue &
decreased mental function.
Zinc
Functions:
•Helps enzymes perform
their functions
•Helps wounds heal &
aids in functioning of
immune system
•Promotes normal growth
& development in
children
Sources:
meat, poultry, seafood,
legumes, & whole grains
Deficiencies:
poor wound healing,
impaired taste, stunted
growth & sexual
development in children
Excesses:
fever, nausea, vomiting
Iodine
Functions:
•Essential part of
thyroxine.
Thyroxine is a
hormone produced in
the thyroid gland that
regulates the rate at
which the body uses
energy.
Sources:
cheese, milk, salt
water seafood,
seaweed, iodized salt
Deficiencies:
Goiter – a visible
enlargement of the
thyroid gland due to a
diet lacking in Iodine.
Examples of Goiter
Fluorine
Functions:
•Resistance of tooth
decay
Sources:
drinking water, may
be added to water
where natural
fluorine level is low
Deficiencies:
cavities
Water
Functions:
•aids in proper
digestion, cell growth,
& maintenance
•a part of all chemical
reactions in the body
•lubricates the joints &
body cells
•regulates body
temperature
Your body takes
the water it needs
from the liquids
you drink and the
foods you eat.
Drink water when
thirsty, at meals,
when sweating
excessively, and
when sick.
Benefits of drinking water