Nutrition Basic 1 Macronutrients

NUTRITION BASICS 1 – MACRONUTRIENTS By Dr. Mar B. Nieto Inventor, HMM nutr-i-care Products Bringing nature’s diversity to your table! “ A new generation of wellness foods for the modern day consumers”

NUTRITION…..
is the process of consuming foods, digesting and absorbing nutrients, and using these nutrients for growth, development, and maintenance of a healthy life.
Keyword: healthy life

CALORIE or ENERGY
Caloric need varies from 1,000 to 4,000 calories a day
Depending on age, sex, weight, physical activity, disorders present, and metabolic rate.
However, typically, the number of calories needed per day to maintain body weight is about
1,600 for sedentary women, young children, and older adults
2,000 for older children, active adult women, and sedentary men
2,400 for active adolescent boys and young men

Foods consumed in the daily diet contain: *as many as 100,000 substances *only 300 are classified as nutrients * 45 are classified as essential nutrients such as certain vitamins, certain minerals, some amino acids (components of protein), and some fatty acids (components of fats). Essential nutrients cannot be synthesized by the body and must be consumed in the diet.

NUTRIENTS WE NEED
Macronutrients
Needed by the body in large amounts
1 gram per day to ¼ kg per day
Carbs, proteins, fats and some minerals
Micronutrients
Needed by the body in small or trace amounts
Less than 1 gram to 1millionth of a gram per day
Vitamins and the other minerals Micro (trace) minerals include, boron, chromium, copper, germanium, iodine, iron, vanadium, and zinc.
Protective Nutrients
Nutrients that are not part of traditional nutrition but offer protection and other health benefits to the body
Soluble fiber, insoluble fiber, antioxidants & other phytonutrients

CARBOHYDRATES or CARBS
Provides energy - 4 calories per gram
50-55% of our caloric intake should be carbohydrate
250 to 275 g/day (or ~1/4 kg/day) based on a 2000 calorie diet
We need to eat more carbs than proteins and fats
Diabetics need to regulate carbs consumption by testing their blood glucose

CARBS - includes starch, dextrins, sugar, glucose, lactose, fructose, etc.
HIGH CARBS FOODS INCLUDE:
Breads
Rice
Oats
Corn
Cereals, pasta
Honey, candies, chocolate, sweets
And many others

CARBS FACTS
If people consume more carbohydrates than they need at the time,
the body stores these carbohydrates within cells as glycogen to provide a day’s worth of calories
The rest is converted to fat
The end result is you gain weight

FATS
Provides more energy than carbs, 9 Calories per gram
Stored in the tissues; source of energy during lean times
20-35% of our caloric intake or 40 g to 70 grams of fat/day based on a 2000 calorie diet

TYPES OF FATS
Liquid Fats or Oils – Unsaturated and liquid at room temperature
Corn oil, canola oil, olive oil soy, bean oil, other plant oils and nuts oils, fish oil
Classified as omega-3 and omega-6
Solid Fats – Saturated and solid at room temperature
Lard or animal fat, shortening, butter, coconut oil
Classified as long chain saturated, medium chain saturated or trans-fats

FATS FACTS - BAD
All saturated fats except coconut oil are linked to high cholesterol, atherosclerosis and coronary heart disease
Excess omega-6 is inflammatory and increases cancer risk. Eat in moderation.

FATS FACTS - GOOD
Omega 3 such as linolenic, DHA and EPA [fish oil, flax seed oil]
Omega 6 in moderation is a good source of linoleic acid, an essential fatty acid [olive oil, canola oil, corn oil sunflower seed oil and all plant oils that are not subjected to hydrogenation]
Medium chain triglycerides such as lauric acid [coconut oil]
http://www.advance-health.com/efa.html

PROTEINS
Provides energy, 4 Calories per gram
0.8 g of good protein/kg body weight for both men and women [~60 g protein/day for an average person]
10-35% of caloric intake
A good protein source is very important that provides essential amino acids

PROTEINS
Every cell in your body is built from protein. It makes up the essential building blocks of your muscle, bone, cartilage, skin, blood, and lymph. Your hair and fingernails consist of fibers of a protein called keratin. Collagen is a protein which strengthens your skin, blood vessels, bones, teeth and provides glue that binds the cells in various organs and tissues. Your mucles are made up of fibers of protein called myosin and actin. Protein also helps regulate the balance of water and acids in your body.

PROTEIN FACTS
All animal sources of protein such as chicken, pork, beef, veal, egg, milk, etc. are good protein with balanced amino acids, except that they could be high in saturated fats and cholesterol
Plant proteins such as soy protein, flax seed protein are good; Many other plant proteins especially nut and seed proteins are deficient in some essential amino acids and not good.
Of the 20 amino acids, 10 are essential - arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Eating proteins that is deficient in one essential amino acids results to excessive nitrogen waste to be detoxified and excreted in the urine

BURNING OF CALORIES & WEIGHT LOSS
CARBS, PROTEINS AND FATS SUPPLY ENERGY IN FORM OF CALORIES
Burning of energy follows a protocol
When fewer calories are consumed for the body's daily needs, the body begins to use carbohydrates stored in the liver and muscle. Because the body burns stored carbohydrates quickly this process is fast and will last only a short time.
Next, the body uses stored fat. Because fat contains more energy per pound, weight loss is slower as the body uses fat for energy. However, the amount of fat stored is much larger and can, in most people, provide energy for a long time.
Only during prolonged, severe shortages of energy, does the body break down protein. If normally nourished people experience total starvation (when no food is consumed), death occurs in 8 to 12 weeks.

Macrominerals
The total mineral content of the body is approximately 4 percent of body weight. Macrominerals are present in the body in relatively larger amounts than micro minerals (thus the name) and include calcium , phosphorus , magnesium , sodium , chloride, and potassium .
Calcium makes up approximately 1.75 percent of total body weight, phosphorus makes up approximately 1.10 percent of total body weight, and magnesium makes up approximately .04 percent of total body weight.

CALCIUM
Calcium is an important mineral for bone and tooth structure , blood clotting , and nerve transmission; Deficiencies are associated with skeletal malformations (as in rickets), increased skeletal fragility (as in osteoporotic fracture and stress fractures), and blood pressure abnormalities.

SODIUM
Essential in small amounts
Your body needs some sodium to function properly.
Helps maintain the right balance of fluids in your body
Helps transmit nerve impulses
Influences the contraction and relaxation of muscles
DRI is 1300 mg/day to 2400 mg/day
Main source is salt and salty foods, but is also present in most foods and drinks

POTASSIUM
Functions
Maintenance of membrane potential
Cofactor for enzymes
Several large epidemiological studies have suggested that increased potassium intake is associated with decreased risk of stroke.
At least four cross-sectional studies have reported significant positive associations between dietary potassium intake and bone mineral density (BMD) in populations of premenopausal, perimenopausal, and postmenopausal women as well as elderly men
Adequate Intake (AI)
In 2004, the Food and Nutrition Board of the Institute of Medicine established an adequate intake level ( AI ) for potassium based on intake levels that have been found to lower blood pressure, reduce salt sensitivity, and minimize the risk of kidney stones (4) .
Adequate Intake (AI) for Potassium (mg/day) Infants 0-6 months - 400; Infants 7-12 months - 700; Children 1-3 years - 3,000; Children 4-8 years - 3,800; Children 9-13 years - 4,500; Adolescents 14-18 years - 4,700; Adults 19 years and older - 4,700; Pregnancy14-50 years - 4,700; Breast-feeding14-50 years - 5,100
http://lpi.oregonstate.edu/infocenter/minerals/potassium/

PHOSPHORUS
Phosphorus is present in most foods and is especially plentiful in protein-rich foods (meat, poultry, fish, and dairy products) and cereal grains. It combines with calcium (about two parts calcium for every part phosphorus ) to produce healthy bones and teeth. It also plays an important role in energy metabolism, affecting carbohydrate, fat, and protein. The energy derived for muscular work comes largely from phosphorus-containing compounds called adenosine triphosphate (ATP) and creatine phosphate (CP). As with calcium, the absorption of phosphorus is dependent on vitamin D, and the adult RDA is 700 milligrams per day.
Because phosphorus is so omnipresent in the food supply, phosphorus deficiencies are uncommon. If deficiencies occur, they are most likely to be seen in people on long-term antacids containing aluminum hydroxide. This type of antacid binds with phosphorus, making it unavailable for absorption. The adult UL for phosphorus is 4,000 milligrams per day, above which there may be interference with calcium absorption.
http://lpi.oregonstate.edu/infocenter/minerals/phosphorus/

MAGNESSIUM
Magnesium, a mineral present in most foods, is essential for human metabolism and for maintaining the electrical potential in nerve and muscle cells. When associated with widespread malnutrition , especially in alcoholics, a magnesium deficiency results in tremors and convulsions . Magnesium is involved in more than 300 reactions in which food is synthesized to new products, and it is a critical component in the processes that create muscular energy from carbohydrate, protein, and fat.
The adult DRI for magnesium ranges between 310 and 320 milligrams per day for females and 400 and 420 milligrams per day for males.
http://lpi.oregonstate.edu/infocenter/minerals/magnesium/

Chloride
Chloride is an extracellular mineral that is essential for the maintenance of fluid balance and, therefore, normal cell function. It is also an important component of gastric juices. Virtually all the chloride we consume is associated with table salt (sodium chloride), so sodium and chloride intakes parallel each other. Because chloride losses are closely linked to sodium losses, a deficiency of one is related to a deficiency of the other. Deficiencies typically occur with heavy sweating, frequent diarrhea , or frequent vomiting. Sweat losses are likely to deplete chloride and sodium to a greater degree than other minerals, including potassium and magnesium.
The DRI-estimated chloride requirement is 2.3 grams per day for both adult men and women, while the safe upper limit for chloride is 3.6 grams per day. Excess chloride and sodium may both contribute to the development of hypertension .
Most people consume excessive amounts of salt (which is 60 percent chloride), so chloride intake is typically 6,000 milligrams (6 grams) or more, a level that is well above normal requirements.

PO Box 408, Abingdon MD 21009 [USA] Phone: 410-569-9117; www.hmmnutricare.com The Ultimate Wellness Foods Nature’s variety in instant meals! See Dr. Nieto’s other presentations: NUTRITION BASICS 2 – MICRONUTRIENTS MODERN NUTRITION – PROTECTIVE NUTRIENTS UNCOVER THE POWER OF FIBER Dr. Mar Nieto Inventor of HMM Nutricare Products Outside Consultant of Nutriexcel

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Nutrition Basic 1 Macronutrients

by nutriexcel on Jan 19, 2009

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Nutrition Basic 1 Macronutrients — Presentation Transcript