Download Nutrition

Nutrition
The process of nourishing or
being nourished.*
*supply with what is necessary for life, health & growth
Major Nutrient Groups






Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
Carbohydrates








Main source of energy
Come from plants- sugars, starches, fiber
Basic building block is a sugar molecule- a union of carbon,
oxygen, hydrogen
Starches and fiber are chains of sugar molecules; some contain
hundreds, some are straight chains, some branch wildly
All carbohydrates are broken down into glucose
Easy way to classify carbohydrates is:
1.) simple- one or two units of sugar (fructose, dextrose,
glucose, sucrose- table sugar)
2.) complex- three or more linked sugars (veggies, legumes,
whole grains)
Carbohydrates




(continued)
The glycemic index- a newer way to classify
carbohydrates
Classifies carbs by how quickly and how high they
increase blood sugar compared to pure glucose
High glycemic (>70) causes rapid spikes in blood
sugar
Low glycemic (<55) is digested slower & causes
lower/gentler change in blood sugar
Carbohydrates



(continued)
Examples of low GL foods: high fiber fruits and
veggies, bran cereals, beans, legumes
Examples of medium GL foods: barley, brown rice,
oatmeal, bulgar, rice cakes, whole grain breads &
pasta
Examples of high GL foods: potato, french fries,
refined cereals, sugary beverages, candy, white rice,
white flour pasta
Carbohydrates




(continued)
The fiber in carbohydrate foods is indigestible so why
do we need it??
There are two types: soluble- dissolves in water and
insoluble- does not dissolve in water
Soluble fiber binds to fatty substances in the
intestines and carries them out as waste. This lowers
bad cholesterol (LDL). It also regulates the body’s
use of sugar- keeps hunger and blood sugar in check
Insoluble fiber pushes food through the digestive
tract and keeps us “regular”.
Protein





Proteins are made from carbon, oxygen, hydrogen and nitrogen
& their main function is growth and repair. Protein can also be
used for energy.
Found throughout the body- muscle, skin, bone, hair,
antibodies, enzymes, some hormones
The building blocks of protein are amino acids- they provide the
raw material for all proteins
The body strings together amino acids to form various
structures
There are 20 different amino acids- the body produces 11 on its
own, the other 9 must be obtained by food (essential amino
acids)
Protein









(continued)
Protein breaks down and must be replaced
Foods containing all 9 essential amino acids are called
“complete” proteins (meat, fish, poultry, soy, quinoa, dairy)
Foods containing less than the 9 are called “incomplete”
proteins (grains, legumes)
Best animal sources: meat, fish, poultry, dairy
Best plant sources:
Grains- barley, quinoa, oats, rice, pasta, whole grain bread
Legumes- soy, beans, lentils, peas, peanuts, cashews
Seeds/nuts- sesame, sunflower, walnuts, cashews
Vegetables- leafy greens (spinach, kale, romaine), broccoli
Fats





Concentrated source of energy, provides insulation
and protection, transports fat-soluble vitamins
Human body makes its own fat from taking in excess
calories.
Fats found in plant and animal foods are called
dietary fat
Some fats play a role in several diseases- heart, type
2 diabetes, obesity, cancer
Types of fat: saturated, trans fat, monounsaturated,
polyunsaturated
Fats



(continued)
Harmful fat: saturated and trans fat
Saturated usually comes from animal sources (beef,
pork, poultry) and is linked to cardiovascular disease,
type 2 diabetes, cancer
Trans fat usually occurs through a process called
hydrogenation (creates fats that are easier to cook
with and less likely to spoil). Increases LDL
cholesterol, decreases HDL cholesterol which can
lead to heart disease! Found in highly processed
foods
Fats




(continued)
Healthier dietary fat: monounsaturated,
polyunsaturated
Found mostly in plant-based foods and oils
Improves blood cholesterol levels and decreases
heart disease and diabetes risk
Good sources: olive oil, safflower oil, peanut oil,
canola oil, avocados, nuts, fatty fish, olives
Vitamins






Considered a micronutrient because we only need
small amounts of each
Essential to normal functioning, growth, vitality,
health
There are 13: 4 fat-soluble (A,D,E,K) and 9 watersoluble (C, B1, B2, B3, B5, B6, B7, B9, B12)
Most vitamins are abundantly found in plants
B12 is found only in animal sources
Body produces D when exposed to sunlight
Vitamins



(continued)
Vitamin A- helps form healthy teeth, bones, soft
tissue, mucus membranes, skin. Food sources- darkcolored fruit, dark leafy veggies, egg yolk
Vitamin C- promotes healthy teeth and gums, helps
body absorb iron, promotes wound healing. Food
sources- broccoli, citrus fruits, spinach, strawberries
Vitamin B1 (thiamine)- helps body cells change carbs
into energy, essential for heart function and healthy
nerve cells. Food sources- lean meats, nuts, seeds,
whole grains
Minerals





Considered a micronutrient because we need small
amounts of each
Essential to normal body processes and functioning
There are 18 different minerals needed by the body
7 “bulk” minerals: calcium, chlorine, magnesium,
phosphorus, potassium, sodium, sulfur
11 “trace” minerals: cobalt, copper, chromium,
iodine, iron, manganese, molybdenum, nickel,
selenium, vanadium, zinc
Minerals



(continued)
Calcium- keeps bones & teeth strong, helps muscles
and blood vessels contract and expand. Food
sources- dairy products, dark leafy greens, almonds
Potassium- helps nerves and muscles communicate,
helps move nutrients into cells and wastes out of
cells. Food sources- banana, grapes, leafy greens
Iron- needed to make hemoglobin which is found in
red blood cells. Food sources- spinach, clams, liver,
pumpkin, cooked beans
Water




Essential to human life! Body is made up of 55% to
75% water.
Forms the basis of blood, lymph, digestive juices,
urine, perspiration and is contained in lean muscle,
fat and bones.
Needed for integrity of every cell, elimination of byproducts of metabolism, body temperature, carrying
nutrients and oxygen, lubrication of joints, keeping
mucous membranes moist, digestion.
Body can get about half of its’ water needs from
foods, the rest must come from liquids.
Water




(continued)
Dehydration occurs when water content in body is
too low
Symptoms: headache, fatigue, dry mouth, lips and
nasal passages, mood changes, dark-colored urine,
confusion
Causes: increased sweating, not drinking enough,
increased output of urine, diarrhea, vomiting,
recovering from burns
Prevention: drink 6 to 8 glasses of fluid each day
Phytochemicals





Non-nutritive plant chemicals- produced to protect
the plant
Most likely protect humans against diseases like
cancer and heart disease
There are over 1000 known phytochemicals
Some possible actions: antioxidant, hormonal action,
stimulates enzymes, interferes with DNA replication,
anti-bacterial, physical actions
Phytochemicals are abundantly found in fruits
(especially berries), vegetables and herbs