NUTRITION

1. NUTRITION

2. What Is Nutrition? The science of food -food components (nutrients) -food’s relationship to health/disease -food’s effect on body processes -social, economic, cultural implications of eating

3. What is a Nutrient? Chemical substances in food that contribute to health by providing : *body growth and development *fuel for physical/metabolic work *materials for body cells/tissues *regulate body chemical processes

4. ClassificationsofNutrients • Carbohydrates • Lipids • Protein • Vitamins • Minerals • Water • Phytonutrients (Phytochemicals)

5. EssentialNutrients • must be obtained from foods • body can not make from other nutrients • include certain fats, proteins, vitamins, minerals and water

6. Composition of Nutrients Macronutrients • provide energy (calories) • needed in large amounts • complex structures of smaller building blocks • -Proteins (amino acids) • -Lipids (fatty acids) • -Carbohydrates (sugars)

7. Macronutrient Structures Carbohydrates Sugar molecules fructose

8. Macronutrient Structures Lipids Fatty Acids Triglyceride structure

9. Macronutrient Structures Proteins

10. Carbohydrates • Made for carbon, hydrogen and oxygen • Hydrated carbon (H2O = carbon) • Function: • -Most common source of fuel • -Converted to blood glucose (blood sugar that supplies cells with fuel to produce energy)

11. Carbohydrates • Sources: • -starches and sugars in grains, vegetables, fruits, legumes and dairy • Also includes FIBER which is NOT converted to blood glucose in humans but is important for digestive function

12. Lipids • Fats (solid) and oils (liquid) • Triglycerides (dietary and storage form) • Fat-like substances • -cholesterol • -phospholipids (cell membrane component)

13. Lipids • Functions: • Fuel (triglycerides) • Structure (cholesterol, phospholipids) • Make hormones (cholesterol) • Carry fat-soluble vitamins • Sources: • Cooking fats/oils • Meats, poultry, dairy • Some plants (avocado, olives, coconut)

14. Proteins • Made of amino acids(AA’s) • AA’s made of nitrogen, carbon, hydrogen and oxygen

15. Proteins • Functions: -dietary AA’s combine to make body proteins ( tissues, enzymes, hormones) - can also be used for fuel • Sources:-meat, poultry, fish, dairy-grains, legumes (beans), seeds, nuts, vegetables

16. Composition of Nutrients Micronutrients • needed in small amounts • vitamins • minerals

17. Vitamins Compounds that are made of carbon, hydrogen, oxygen plus other chemical elements Functions: -Regulate body processes( ex. energy production- allow body to extract energy from foods) - Keep tissue cells/organs well-functioning

18. Vitamins Two groups -Water soluble – C and 8-B’s -Fat soluble – A, D, E, K Sources: found in all whole foods in various combinations and amounts

19. Minerals • 16 are essential • Macro – needed in large amounts(ex. sodium, chloride, calcium, magnesium, potassium) • Micro – needed in small or trace amounts(ex. iron, zinc, iodine)

20. Minerals • Functions: -part of body structure (ex. calcium in bones) - regulate body processes • Sources: -various combinations and amounts in all whole foods (animal and plant) - salt is sodium chloride

21. Water(Non-nutrient) • Most important (must have to survive) • The body is 60%+ water • Functions: -lubricate joints - vehicle for transporting nutrients into cells and waste out of cells -temperature regulation

22. Phytonutrients • Present in various plants • Antioxidants: Protect body cells from damage due to the effects of the wear-and-tear of aging and toxin exposure • Related to the pigment colors in vegetables and fruits

23. Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

24. Variables which affect nutrient needs: “BiochemicalIndividuality”

25. Nutrients that provide energy: • Carbohydrates • Lipids • Proteins

26. Nutrients used as components in the body or in cellular structures: • Vitamins • Minerals • Water

27. Nutrients that support and protect the body: • Fiber • Phytochemicals

28. Nutrients & Energy • The major (but not the only) reason we eat food is for the fuel it provides • Food’s fuel provides energy for: -muscle movement -nerve impulses -cellular reactions and processes - breathing, heart beating, food digestion/processing/elimination, brain function

29. Kilo-calorie or Calorie? • Kilo-calorie (Kcal) • -Specific UNIT of potential energy from food. • -The heat energy needed to raise the temperature of 1 kilogram of water 1oC. • Calorie • -General term for ENERGY • Food labels, diet books and other nutrition information use the term CALORIE for Kcal

30. Energy in Food • All foods are a mixture of macronutrients (carbohydrates, lipids and proteins) • When broken down (metabolized) by the body into their smaller parts (sugars, fatty acids, amino acids) they canbe used by the body for energy.

31. Energy in Food • Macronutrient supply differing amounts of energy or calories per gram Carbohydrates – 4 kcal/gram Proteins – 4 kcal/gram Lipids – 9 kcal/gram Alcohol – 7 kcal/gram

32. Energy in Food • Energy or calories available from afood or a total dietis the sum of the kcal from the grams of carbohydrates, proteins and lipids in the food. • Example: an Avocado source: fitday.com 25g fat x 9= 225 kcal 15g carbs x 4 = 60 kcal 3.5g protein x 4 = 14 kcal TOTAL kcal 299 kcal

33. Energy in Food • The percentage of calories from an individual food or a total diet varies according to the food’s or total diet’s make up (composition) • Example: an Avocado source: fitday.com 25g fat x 9= 225 kcal (75% of kcal from fat) 15g carbs x 4 = 60 kcal (20% of kcal from carbohydrates) 3.5g protein x 4 = 14 kcal (5% of kcal from protein) TOTAL food 299 kcal

34. Energy in Food • The percentage of calories from an individual food or a total diet varies according to the food’s or total diet’s make up (composition) • Example: 1 oz. Cheddar Cheese source: fitday.com 16g fat x 9= 144 kcal (70.5% of kcal from fat) 3g carbs x 4 = 12 kcal (6% of kcal from carbohydrates) 12g protein x 4 = 48 kcal (23.5% of kcal from protein) TOTAL food 204 kcal

35. Energy in Food • The current recommended percentage of kcal distribution in a total diet: 20-35% of kcal from fat 55-70% of kcal from carbohydrates 10-25% of kcal from protein • Everyone needs a varying percentage of kcal distribution between lipids, carbs and protein according to their biochemical individuality • Learning how each of the macro- and micronutrients contribute to body function allows each of us to design our best diet.

36. The Importance of Whole Foods • To effectively use the calories (energy) from foods eaten, the foods need to contain the vitamins and minerals required to metabolize the food. Foods must contain the macronutrients in the forms as they are found in nature in order for the body to use them effectively. • Whole foods provide the above • Refined foods do not

37. References Insel, P., Turner, R. E., & Ross, D. (2010). Discovering Nutrition, 3rd. ed., Sunbury, MA, Jones and Bartlett Publishing. Bearden, S. (2006). Nutrition in Essence, Great Britain, Hodder Arnold. Hass, E. M. & Levin, B. (2006). Staying Healthy with Nutrition: The Complete Guide to Diet and Nutrition Medicine. Berkley, CA: Celestial Arts.

38. The END!!