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Nutrition Guidelines Nutrition Requirements: Types and Sources of Nutrients The nutrients are obtained when the foods we eat are digested into compounds that can be absorbed and used by the body Introduction • Nutrition – the science of food and how the body uses it in health and disease • The body requires from food: • • • • Macronutrients – proteins, fats, and carbohydrates Micronutrients – vitamins and minerals Water Fibre Calorie Density A kilocalorie (commonly called a calorie) is the amount of energy that is required to raise 1kg of water 1 degree Celsius 1 gram of CARBOHYDRATES provides 4 calories of energy 1 gram of FAT provides 9 calories of energy 1 gram of PROTEIN can provide 4 calories of energy if it is not used for tissue building and repair 1 gram of ALCOHOL provides 7 calories of energy Macronutrients: Carbohydrates Primary source of energy 55 to 69% of daily caloric intake Used easily and quickly by the body Used first, before fats and proteins Carbohydrates Sugars Monosaccharides Glucose Fructose Disaccharides Lactose Sucrose Starches Polysaccharides Polysaccharides Disaccharides Digestion Monosaccharide Absorption Blood Sugar - Glucose Energy Source Liver and Muscles Blood Adipose Tissue The Gylcemic Index Glycemic Index (GI) classifies carbohydrates according to how fast they cause a person’s blood glucose level to rise after they are digested. High-Gi foods have been linked to heart disease and diabetes Low GI foods have many health benefits Prevention of type 2 diabetes Control of blood sugar Control of blood cholesterol levels High GI Foods Carbohydrates that have been processed (i.e. have their natural nutrients and fibre removed) These foods include: White bread White rice French fries Potatoes White pasta Refined breakfast cereals Soft drinks Sugar Low GI Foods These food include: Whole wheat bread Oats Bran Couscous Whole wheat pasta Sweet potatoes Most fruits, vegetables and milk products have a low glycemic index Meat and fish are also low-GI foods Macronutrients Fats Broken down into 3 classifications Saturated Monounsaturated Polyunsaturated Saturated Fats Solid at room temperature Sources: Animal products – meats, dairy and eggs Baked products Associated with Cardiovascular disease Eat less often Unsaturated Fats Monounsaturated Sources include olive, canola, sesame and peanut oils Polyunsaturated Sources include sunflower and corn oils May lower blood cholesterol levels and reduce the risk of Cardiovascular disease Trans Fats Produced through hydrogenation process To solidify and extend the shelf life Is now banned in Canada Cholesterol Another type of lipid (fat) Circulates in the blood Role: Strengthens cells walls Makes up vitamin D, covering of nerve fibres and hormones Body Produces all the cholesterol it needs Excessive amounts implicated in the development of Cardiovascular disease HDL versus LDL Lipoproteins Cholesterol carriers LDL – bad cholesterol Excess is deposited in the blood vessels (arteriosclerosis) HDL – good cholesterol Carries cholesterol to the liver to remove from blood Trigylcerides Free fatty acids or TGS, make up most dietary and blood fat In combination with cholesterol triglycerides speed up formation of arterial plaques TGs are carried in the blood stream by very lowdensity lipoproteins (VLDL) Proteins 15% of caloric intake Excess Fat storage Chains of Amino Acids which: Are the building blocks of life 20 naturally occurring amino acids 11 non-essential – body can synthesize 9 essential – must be supplied by the food Sources of Protein Complete All 9 essential amino acids Animal products- - fish, poultry, eggs, milk, and cheese Incomplete Usually low in 1 or 2 essential amino acids Plant sources – grains, beans, peas, and nuts Still good sources of essential amino acids just combine them (i.e. peanut butter and bread; rice and beans) Relative % of Proteins, Fats and Carbohydrates Caloric intake should be distributed as: 55% carbohydrates 15% proteins 30% fats - <1/3 saturated MICRONUTRIENTS -needed in smaller quantities - without them, the normal processes and their speed would not happen - there are 3 types: Vitamins Minerals Water Water Soluble Vitamins Fat Soluble Vitamins Minerals Vitamins and Minerals • assist the body in: metabolism regulation, energy release and bone and muscle synthesis • Key vitamins: A,B,C,D,E,K, thiamine and riboflavin A, D, E, K fat soluble and toxic in high levels B and C water soluble • 7 key minerals: calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur •Important “trace minerals” include: iron, manganese, and zinc 75 mg Teens: 1300 mg Pregnant: 1500 mg 15 mg Why women worry? 2400 mg WATER Dietary experts now recommend roughly 2 litres of water per day Really you need to be drinking consistently throughout the day Thirst is one of the last indicators of a need for water • Originally created in 1942 to advise Canadian families on proper nutrition while war-time rations were low. • Purpose is to help guide food choices and promote nutritional health to Canadians MY FOOD GUIDE: Let’s take a look at what YOU might need in a food guide.