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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