Nutrition

The Six Nutrients
Carbohydrate
Fat
Protein
Vitamins
Minerals
Water

Carbohydrates
supply energy (4 calories per gram)
composed of carbon, hydrogen, oxygen
reduce refined carbohydrates (sugars) in diet, while adding more complex

Sugars
Types of Carbohydrate
- simple carbohydrate
Monosaccharide - simple sugar
Glucose (dextrose) - found in fruits and vegetables; other sugars and starches break down into it during digestion
Fructose - fruit sugar

Sugars

Sugars continued
Disaccharide - double sugar; breaks down into simple sugars during digestion
Lactose - milk sugar (found only in milk)
Sucrose - table sugar

Types of Carbohydrate
Starches
- polysaccharide (many)
Complex carbohydrate; breaks down to simple sugars during digestion
- most complex
found in plants
fiber or roughage in diet - does not completely break down
does not supply energy
Cellulose

Starch

Cellulose

Fat - lipid
most concentrated form of food energy (9 calories per gram)
composed of carbon, hydrogen, and oxygen
slow down digestion so that you feel full longer

Saturated
Types of Fat
as much hydrogen as it can hold on its carbon chain
come from animal sources
solids at room temperature
restrict in diet
avoid hydrogenated plant sources

Saturated Fat

Types of Unsaturated Fat
Monounsaturated
less hydrogen
liquid at room temperature
canola and olive oil
best to consume
even less hydrogen
corn and soybean oil
Polyunsaturated

Unsaturated Fat

Omega -3 Fatty Acid
“Good fat”
Must be supplied by diet – cold-water fish, salmon, sardines, tuna, canola oil – fish oil supplements
Essential for normal growth, increase HDL, reduce LDL, prevent blood clots, reduce blood pressure, depression

Trans fat
Trans fatty acids
Found in hydrogenated products
Exposing unsaturated oils to heat creates trans fats
May raise blood cholesterol – LDL

Cholesterol
Cholesterol-An alcohol,not a fat
waxy, fat-like substance found in most body tissue (particularly the brain, nervous system, and blood)
during digestion, cholesterol helps to break down fats so they can be absorbed through the wall of the small intestine

Cholesterol
foods that are high in saturated fat are also frequently high in cholesterol
the body obtains a third of its cholesterol from food and makes the rest,
a high level of cholesterol, over 200 mg, is associated with heart disease

Cholesterol
The bloodstream transports cholesterol throughout the body by lipoproteins.
LDL - low density lipoproteins (bad)
HDL - high density lipoproteins (good)

LDL's
Cholesterol
Most numerous cholesterol carrier in the blood
Material that contributes most to the build up of plaque on artery walls
Decrease dietary intake to decrease risk of heart disease
Level <130 desirable

HDL's
Cholesterol
1. Very important to dietary health
2. Removes cholesterol from the blood by carrying it to the liver where it is metabolized
High levels beneficial
Level > 35 is acceptable

Protein
composed of carbon, hydrogen, oxygen, nitrogen (4 calories per gram)
build and repair body tissue
antibodies made of protein

Protein
amino acids
Composed of
essential - cannot be manufactured by the body, so must be eaten as food, and must be available at the same time
non-essential (body manufactures these, so they don't have to be eaten)

Complete
Protein
animal sources
contain all of the essential amino acids

Incomplete
Protein
plant sources
contain only some of the essential amino acids
vegans rely on incomplete proteins they get from peanut butter, legumes, nuts, soybeans, tofu, etc.

Complementary Proteins

Vitamins
regulate body processes (approximately 20 known at present)
high biological activity, a little goes a long way
must be supplied by diet

Fat soluble
Vitamins
- stored in body fat; excessive levels may be dangerous
- must be eaten daily
Water soluble

Fat soluble vitamins
Vitamin A
- Retinol
source: dark green and yellow vegetables contain carotene, which is converted by the body to retinol
important for healthy skin, hair, mucous membranes
essential for good vision

Vitamin A
stored by the body for relatively short periods of time
an anti-oxidant, which means that it prevents or inhibits oxygen from combining with other substances.

Vitamin D
Calciferol
source: sunlight (body manufactures when skin is exposed - dark complexions block ultraviolet rays [UV-B,] so these individuals must get vitamin D from food)
enriched milk
aids the use of calcium and phosphorus
deficiency in children - rickets (poor bone growth); adults - osteoporosis - loss of bone density

Vitamin E
Found in almonds, corn oil, margarine, whole-wheat flour, shellfish, turnip greens
Anti-blood clotting agent (overdose thins blood
An antioxidant - counteracts signs of aging
To get RDA you may need a supplement

Antioxidants
Oxidation - as a part of their normal function, cells make toxic molecules called free radicals (missing an electron)
Contributes to aging and disease
Cancer, cataracts, heart disease
Vitamins – C, E, and beta carotene
Get the RDA of these or take a supplement if you rarely eat deeply colored vegetables

Vitamin K
produced in the intestinal tract
plays a role in the normal function of the liver and in blood clotting
helps prevent nosebleeds, bruising, excessive bleeding from cuts or scratches.

Water Soluble Vitamins
Vitamin B-complex
- Many differing, but similar vitamins.
Sources - grains
Deficiencies affect skin, hair, nervous system

Vitamin B-complex
Thiamin, B1 - deficiency is beriberi (alcoholics) - cream, butter, eggs
Riboflavin, B2 – damage to eyes, mouth, genitals – meat, cereal grains
Niacin, B3 – deficiency is pellagra – meat, milk
Pantothenic Acid, B5
Pyridoxal, B6
Biotin
Cobalamin, B12 – deficiency is pernicious anemia – liver, eggs, milk
Folate – folacin – deficiency is anemia/birth defects

Water Soluble Vitamins
Vitamin C
Ascorbic Acid
Source Citrus Fruit
Scurvy -
Helps resist infection

Minerals
inorganic, neither plant or animal
from the soil microscopic forms (mineral crystals) dissolve in water, they are first utilized by plants, which take them up and incorporate them in vegetable matter

Minerals
they are passed on to animals, including humans, when plants are eaten
bones, teeth, muscles, blood, and nerve tissues are partially made of minerals.

Calcium
Major Minerals (macro)
body's most abundant mineral, needed for growth of bones and teeth
found in milk and milk products (needs vitamin D to work properly)
deficiency: osteoporosis, rickets

Phosphorus
Major Minerals
used in conjunction with calcium
present in every cell
found in high-protein foods

Sodium
Major Minerals
works with potassium to help muscle activity
aids in maintaining the body's proper water balance – excreted in sweat
excess is strongly linked to high blood pressure, kidney damage, heart disease

Major Minerals
Chlorine
found in the body as chloride, combined with sodium or potassium
table salt
helps regulate body's acid/alkali balance
excess is excreted through sweating
deficiency results in hair loss, poor muscle contraction

Potassium
Major Minerals
important for every body function (fluid function, maintaining regular heartbeat)
deficiency: nerve disorders, irregular heartbeat, overall weakness, poor reflexes, dry skin

Magnesium
Major Minerals
for carbohydrate and mineral metabolism, muscle function, bone growth
utilization of glucose for energy
deficiency may result in heart disease, blood clots in the heart and brain, muscle tremors

Iodine
Trace Minerals
proper functioning of the thyroid gland
sources: saltwater fish, iodized salt
deficiency may cause poor metabolism, hardening of the arteries, sluggish mental activity, heart palpitations, and nervousness, goiter

Trace Minerals
Iron
found in the body combined with protein
sources: liver, sardines, oysters, brewer's yeast, lentils, prunes
important for the manufacture of hemoglobin
deficiency: anemia (unusual fatigue, weakness, headaches, pallor)

Fluorine
Trace Minerals
found in bones and teeth (prevent decay)
sources: fluoridated water, seafood, cheese, milk
excess: affect the metabolism of vitamins and may harm kidneys, liver, heart, and central nervous system

Water
composes at least 60% of the body
essential for life
aids in the digestive process and carries nutrients
helps remove waste products
controls body temperature

Water
Deficiency – Dehydration (increases heart rate and body temperature)
Better than sports drinks, unless the heat is extreme or you are exercising continuously for over 1 ½ hours (sports drinks have too much sugar and salt)

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Nutrition

by brasherds on Oct 09, 2009

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