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Nutrition
Classes of Nutrients


Macronutrients
– Carbohydrates = 4 cal/g
– Proteins = 4 cal/g
– Fats = 9 cal/g



Micronutrients
– Vitamins = 0 cal/g
– Minerals = 0 cal/g
– Water = 0 cal/g

2
Types of Carbohydrates
(2 types)


Simple
– pop, candy, sweets, fruit
– individual glucose or fructose
molecules



Complex
– pasta, rice, breads, potatoes
– Chains of glucose molecules

3
Types of Protein


Sources of Protein
– Animal (complete)
» meats, dairy

– Vegetable (incomplete)
» beans, nuts, legumes,
grains



Types of Amino Acids

Amino acids linked together

– Nonessential (14) – can be made by body
– Essential (8) – must be made by body

4
Types of Fats






Saturated
– Animal sources
– Solid at room temperature
Unsaturated (poly- or mono-)
HHHHH HHHH HHHHO
HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH
– Vegetable sources
HHHHH
HH
HHH
– Liquid at room temperature
Trans Fatty Acids
– Hydrogenation to alter “state” of fat
– Increase shelf-life & market availability

5
Recommendations for
Fat Consumption


Dietary Fat Recommendations
– Less than 30% of calories in diet from fat
– Less than 1/3 (10%) of dietary fat should be saturated



Ways to Decrease Intake of Fat
–
–
–
–
–
–
–

6

Minimize "fast" foods
Minimize processed foods
Use better cuts of meats
Use low fat alternatives
Decrease use of condiments
Eat lower fat snacks
Olestra?
Vitamins




Organic substances that regulate
numerous and diverse physiological
processes in the body
Two types
– Fat soluble
» A, D, E & K

– Water soluble
»B & C
7
Minerals






Inorganic elements essential to life processes
Help build bones and teeth
Aid in muscle function
Help transmit messages in nervous system
Major: sodium, potassium, chloride, calcium,

phosphorus, magnesium, sulfur
 Trace: iron, zinc, selenium, molybdenum, iodine,
copper, manganese, fluoride, chromium

8
Antioxidant All-Stars




9

Vitamins C, A
(beta-carotene),
E, and
carotenoids and
flavonoids
Fight free-radical
DNA damage
Populations Who May Benefit
from Supplementation








10

Pregnant/lactating women
Alcoholics
Elderly
Women with severe menstrual losses
Individuals on VLCD’s
Strict vegetarians
Individuals taking medications or with
diseases which inhibit nutrient absorption
Functions of Water (8 to 10/day)







11

Comprises about 60% of body weight
Chief component of blood plasma
Aids in temperature regulation
Lubricates joints
Shock absorber in eyes, spinal cord, and
amniotic sac (during pregnancy)
Active participant in many chemical
reactions
Fiber


Soluble - decreases blood cholesterol
– found in oat bran, fruits and veggies



Insoluble - reduces risk of colon cancer
– found in wheat bran and grains

* 25-40g/day is recommended. Are you getting enough?
12

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Nutrition

  • 2. Classes of Nutrients  Macronutrients – Carbohydrates = 4 cal/g – Proteins = 4 cal/g – Fats = 9 cal/g  Micronutrients – Vitamins = 0 cal/g – Minerals = 0 cal/g – Water = 0 cal/g 2
  • 3. Types of Carbohydrates (2 types)  Simple – pop, candy, sweets, fruit – individual glucose or fructose molecules  Complex – pasta, rice, breads, potatoes – Chains of glucose molecules 3
  • 4. Types of Protein  Sources of Protein – Animal (complete) » meats, dairy – Vegetable (incomplete) » beans, nuts, legumes, grains  Types of Amino Acids Amino acids linked together – Nonessential (14) – can be made by body – Essential (8) – must be made by body 4
  • 5. Types of Fats    Saturated – Animal sources – Solid at room temperature Unsaturated (poly- or mono-) HHHHH HHHH HHHHO HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH – Vegetable sources HHHHH HH HHH – Liquid at room temperature Trans Fatty Acids – Hydrogenation to alter “state” of fat – Increase shelf-life & market availability 5
  • 6. Recommendations for Fat Consumption  Dietary Fat Recommendations – Less than 30% of calories in diet from fat – Less than 1/3 (10%) of dietary fat should be saturated  Ways to Decrease Intake of Fat – – – – – – – 6 Minimize "fast" foods Minimize processed foods Use better cuts of meats Use low fat alternatives Decrease use of condiments Eat lower fat snacks Olestra?
  • 7. Vitamins   Organic substances that regulate numerous and diverse physiological processes in the body Two types – Fat soluble » A, D, E & K – Water soluble »B & C 7
  • 8. Minerals      Inorganic elements essential to life processes Help build bones and teeth Aid in muscle function Help transmit messages in nervous system Major: sodium, potassium, chloride, calcium, phosphorus, magnesium, sulfur  Trace: iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride, chromium 8
  • 9. Antioxidant All-Stars   9 Vitamins C, A (beta-carotene), E, and carotenoids and flavonoids Fight free-radical DNA damage
  • 10. Populations Who May Benefit from Supplementation        10 Pregnant/lactating women Alcoholics Elderly Women with severe menstrual losses Individuals on VLCD’s Strict vegetarians Individuals taking medications or with diseases which inhibit nutrient absorption
  • 11. Functions of Water (8 to 10/day)       11 Comprises about 60% of body weight Chief component of blood plasma Aids in temperature regulation Lubricates joints Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) Active participant in many chemical reactions
  • 12. Fiber  Soluble - decreases blood cholesterol – found in oat bran, fruits and veggies  Insoluble - reduces risk of colon cancer – found in wheat bran and grains * 25-40g/day is recommended. Are you getting enough? 12

Editor's Notes

  1. This lecture will cover the basics about nutrition.
  2. These are the 6 classes of nutrients. Each nutrient plays a different role and is required for life.
  3. There are two different types of carbohydrates. Simple and complex carbohydrates are both composed of glucose or fructose molecules but they differ in how they are put together. Simple carbohydrates exist as independent glucose or fructose molecules whereas complex carbohydrates are connected in chains. Because of these differences simple and complex carbohydrates are processed very differently by the body (discuss insulin effect from simple carbos) With the exception of fruit simple carbohydrates are typically known as “empty calories” because they contain nothing but calories. Complex carbohydrates, on the other hand, contain a variety of vitamins, minerals and fiber.
  4. There are two primary sources of protein. Animal protein is considered “complete” because it has all of the essential amino acids and other non-essential ones. Vegetable protein is considered an “incomplete” source because it doesn’t contain all of the essential amino acids. This is why vegetarians must consume a variety of foods to get the protein they need. This slide shows conceptually how amino acids are linked together to make proteins. By linking the amino acids in different orders the protein takes on different properties.
  5. These are the major sources of fat in the body. The difference between saturated and unsaturated fats can be explained with the diagram. The diagram shows an unsaturated fat because the carbon chain can accept hydrogen bonds instead of the carbon-carbon double bond.
  6. Follow these steps to reduce fat content in the diet.
  7. Vitamins
  8. Minerals
  9. The following list is of the foods that have the most significant health benefits.
  10. Review the populations that may benefit from supplementation
  11. Water serves a variety of functions in the body
  12. Fiber is not considered to be a nutrient but it is considered important for good health (2 types): Soluble (dissolves) - decreases levels of cholesterol. Mention sources of soluble fiber shown on the slide (fruits, vegetables and oat bran) Insoluble (doesn't dissolve) - decreases risk of colon cancer by decreasing transit time through intestine. Mention sources of insoluble fiber shown on the slide (wheat bran and grains).