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NUTRITION
Goal of Nutrition
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To meet the recommended nutrient intakes
within individualized energy needs.
Requires
_____________, ___________, ___________
Nutrient-Dense Foods
Limit intake of:
1._______________ 4. ________________
2._______________ 5. ________________
3._______________ 6. ________________
What do foods provide us with?
“Essential” Nutrients
 Protein
 Carbohydrate
 Fat
 Water
 Vitamins
 Minerals
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Calorie: a unit of measurement of the
amount of energy we obtain from a food
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1
1
1
1
gm Pro: ___ kcal
gm CHO: ___ kcal
gm Fat: ___ kcal
gm Alcohol:
___ kcal
1 pound body fat:
_______ kcal
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1 Big Mac: 560 kcal
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1 Lg Fries: 450 kcal
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12 oz pop: 160 kcal
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1 sl wbread: 65 kcal
Protein
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Functions:
Important parts of muscle, bone, blood, enzymes,
some hormones, cell membranes
Tissue growth & repair
Major Sources:
Meat, fish, poultry, eggs, dairy products, legumes,
nuts
Recommendations: (_______________________)
Choose lean meats, eat legumes or nuts/seeds for at
least one protein serving/day
Protein cont…
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Made of amino acids (building blocks)
- 9 essential
Complete protein: contains all of the
essential amino acids (animal sources)
Incomplete protein: missing one or
more of the essential amino acids (plant
sources)
Carbohydrates
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Functions
- Supply energy to the CNS and blood
- Primary fuel source of the body for activity
Major Sources
- Grains, fruits, vegetables, milk
Recommendations: (__% - __% of total kcal)
- Choose whole grains, a variety of fresh
darker colored fruits and vegetables, limit
refined sugars
Carbohydrates cont…
Simple carbohydrates (sugars)
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- Monosaccharides – 1 sugar molecule
- Disaccharides – combo of 2 monosac.
Natural CHO’s: Fruits, vegetables, milk
Refined CHO’s: High fructose corn
syrup, etc.
Carbohydrates – cont.
Complex Carbohydrates (starch & fiber)
- Polysaccharides – long chains of saccharides
 Starch (whole grains, breads, cereals, pasta,
potatoes)
 Fiber – structural component of plants that
humans can’t digest
Glycemic Index
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The measure of a person’s blood glucose
response to a carbohydrate-containing food.
High glycemic value: foods that raise blood
glucose levels rapidly and high, resulting in a
corresponding rapid increase in ________.
Associated with:
- ________________________
- ________________________
- ________________________
Dietary Fiber – 2 types
Soluble Fiber
Sources: Oat bran, barley, legumes, inside
of fruits and vegetables
Benefits:
- Lowers _________________
- Slows absorption of _______
Dietary Fiber – cont.
Insoluble Fiber
Sources: Wheat and corn bran, whole
grain cereals, skins of fruits and
vegetables
Benefits:
- Protection against colon cancer
- Protects against constipation,
diverticulosis
Fat (lipids)
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Functions
- Supply energy, insulate and cushion organs,
help absorb fat soluble vitamins
Major Sources
- Animals foods, nuts & seeds, fish, grains
Recommendations (__-__% of total kcal)
- Limit saturated and trans fats, increase
poly-and-monounsaturated fats, increase
omega-3 fatty acids
Two Major Types of Fats
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Triglycerides (glycerol + 3 fatty acids)
- Saturated
- Monounsaturated
- Polyunsaturated
Cholesterol – a white, waxy substance
originating only in animals
Saturated Fats
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Solid at room temperature
Primarily from animal sources
Health Impact
- Raises “bad” LDL-cholesterol levels
increasing risk of cardiovascular disease
- Increases the risk of ___________
______________________ cancers
Unsaturated Fats – 2 types
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Usually liquid at room temperature
Primarily from plant sources
Monounsaturated & Polyunsaturated
Monounsaturated Fats
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Sources: Olive, canola, avocado,
peanut, many nuts
Health Impact
- Lowers “bad” LDL cholesterol levels
- Helps reduce blood pressure and
blood triglyceride levels
Polyunsaturated fats
(2 subgroups)
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Omega-3 Fatty Acids
Major Sources: Cold water fish,
flaxseed, soybean
Health Impact
- ______________________________
- ______________________________
- ______________________________
Polyunsaturated fats
(2 subgroups) cont…
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Omega-6 Fatty Acids
Major Sources: Corn, soybean, and
cottonseed
 Health Impact
- Lowers “bad” LDL cholesterol levels
Note: If consumed in excess in relation to
intake of omega-3’s can lower “good”
HDL cholesterol
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Trans Fatty Acids
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Produced when hydrogen atoms are
added to unsaturated vegetable oils in
a process called “hydrogenation”.
- TFA’s Raise “bad” LDL-cholesterol
levels
- TFA’s Lower “good” HDL-cholesterol
levels
Top 10 “Trans Fat” Foods
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Spreads
Packaged foods
Soups
Fast food
Frozen foods
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Baked goods
Chips & Crackers
Breakfast foods
Cookies & Candy
Toppings & Dips
“Blood” Cholesterol
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Cholesterol carried in the blood – the
amount and types determined by:
1. Dietary cholesterol - consumed
2. Liver production of cholesterol
Cholesterol is carried in blood via
lipoprotein packages
Lipoprotein Packages
“Old” Food Guide Pyramid
A Healthy Diet…
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Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and
milk products
Includes lean meats, poultry, fish,
beans, eggs, and nuts
Is low in saturated fats, trans fats,
cholesterol, salt (sodium), and added
sugars
Vitamins
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Humans need 13 vitamins
- 4 fat soluble (A,D,E,K)
- 9 water soluble (C, B-complex)
Degradation
1. _____________
2. _____________
3. _____________
Nutrients and Disease
“Deficiencies”
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Folate
- ______________________
- ______________________
Calcium
- ______________________
Iron
- ______________________
Nutrients and Disease
“Excesses”
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Iron
- ___________________________
Vitamin A
- _____________________________
- _____________________________
Preventing Osteoporosis
Defined: Weakening of bones leading to
postural deformities and breakage
 Adequate calcium intake
 Adequate vitamin D & K intake
 Exercise (weight bearing, resistance – ___%)
 Avoid: smoking, alcohol, caffeine, high
protein intake, high vitamin A intake,
phosphoric acid, amenorrhea (female)
Incidence of Osteoporosis
Free Radicals (oxidants)
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Unstable oxygen molecules due to
having an unpaired electron that can
react with fats, proteins, and DNA
causing cell damage or mutation.
Sources of Free Radicals
1.
2.
3.
4.
5.
6.
7.
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Antioxidants
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Substances that have the ability to
neutralize free radicals before they
damage body tissues
Sources:
- Internal
- External
1. ______________________
2. ______________________
Oxidative Stress
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When exposure to free radicals exceeds
the body’s supply of antioxidants
causing damage to cell membranes and
mutating genes.
Implicated in aging, cancer, heart
disease, and other degenerative
diseases.