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Essential Nutrients

Essential Nutrients. What are they? Why do I need them? How much do I need? Where do I get them?. Essential Nutrients. What are they? You tell me!. Essential Nutrients: an overview. Carbohydrate organic (o), energy ( nrg ) Lipid (fats/oils) o, nrg

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Essential Nutrients

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  1. Essential Nutrients What are they? Why do I need them? How much do I need? Where do I get them?

  2. Essential Nutrients What are they? You tell me!

  3. Essential Nutrients: an overview Carbohydrate organic (o), energy (nrg) Lipid (fats/oils) o, nrg Protein o, nrg+nitrogen non-preferred nrg source Vitamins o, not an nrg source Minerals inorganic, not an nrg source Water major component body wt. Which EN is most acutely needed?

  4. Essential Nutrients Why do I need them?

  5. Essential Nutrients Required for health; obtained from our diet Wecannot make enough, or any of these nutrients • Non Essential Nutrients • They are required for health too! • We can make enough to meet our needs • e.g. creatine, lecithin, cholesterol, vitamin D etc.

  6. Essential Nutrients How much do I need? Think of two ideas to help you gauge your EN need.

  7. Tips to gauge nutrient quantity need • Lay person best % Daily Value (DV) Goal ~100%/day Food labels • Learn to trust your appetite • Follow urine color and weight change • Head’s Up…excess or deficiency = danger • Logging apps • TechnicalbestRDA Recommended Dietary Allowance

  8. Essential Nutrients Where do I get them? Food 1st. Supplements 2nd. Eat real food. Not too much. Mostly plants. M. Pollan

  9. Which is most nutritious and why? a. 100% pure orange juice (OJ) b. Fresh, whole oranges c. Vitamin/mineral fortified orange drink d. 100% pure OJ with pulp added e. They are all about the same. It’s not just about quantity, quality counts too!

  10. How do YOU assess nutrient quality?

  11. Rank nutrient quality and justify choice • 40 gram portion • Almonds (¼ cup) • String beans • Sugar (3 Tbsp.)

  12. Nutrient Density vs. Calorie Density CalProtFiberVitMin Almonds2107.6 4.1++ ND/CD Green Beans 15 0.25 1.2 + + ND Sugar150------ ------ EC Nutrient Density (ND) nutrients/calorie Calorie Density (CD) calories/gram food Empty Calories (EC) no nutrients/calorie

  13. Caloric Density: calories/gram 90 calories/lb 1200 calories/lb

  14. Evaluating Diet Quality • Using ND, CD and EC, describe the type of diet you advise to reach each goal. • Justify your choice. • A healthy college student trying to lose 10 pounds • A competitive athlete desiring weight gain • A healthy 5 year old child • Someone recovering from burn/injury/surgery • A healthy elderly woman who uses a walker

  15. What is this?

  16. Nutrition Essential Nutrients • CALORIES….unit of measurement of the energy in food • Consider…..how are Calories measured; how do they get into food? • Calories • The dry mass (where the calories are) of a tree or broccoli, beans and indirectly beef, come from thin air! • Most of the dry mass is from carbon dioxide (CO2)

  17. Photosynthesis=puts calories into food Converting solar nrg food nrg solar nrg+ H2O + CO2 glucose* + O2 *glucose is a: carb (an EN) and contains C from CO2 basic building block of all carbohydrates

  18. Cellular respiration Converting food nrg ATP (cell nrg) nrgnutrient + O2 H2O + CO2 + ATP + heat (food*)

  19. Energy Nutrients= our calorie source Organic, contain carbon, burned (oxidized) to make ATP (chemical fuel) for cells Calorie value of energy nutrients: Carbohydrate (4 calories/g) Lipid (9) Protein (4) Alcohol (7) …a fuel, but not essential!!

  20. From Thin Air PHOTOSYNTHESIS sunlight glucose CO2 +H2O+ NRG NRG transfer NRG nutrient+O2 ATP food CELLULAR RESPIRATION

  21. What I want you to know! Food security (your life) depends on: • a healthy atmosphere and environment • photosynthetic green plants • solar energy (ultimate source of our energy) • Thank the sun and green plants for dinner tonight!

  22. Additional (optional) slides follow

  23. Homework • Read the course outline • Bring a food ….not candy or gum, label next class  • See website for lecture notes and handouts

  24. Photosynthesis vs. Respiration Photosynthesis (plant) solar nrg+ H2O + CO2 nrg nutrient* + O2 (glucose) Respiration (animal) nrg nutrient + O2 H2O + CO2 + ATP + heat (nrg)

  25. Partner Up, Think and Answer! • What is the most vital component of food production? • Name the essential nutrients. Which give us energy? • Why is an orange more nutrient dense than OJ? • Which EN has the most Calories/gram? • Compare and contrast the substrates of cellular respiration and the products of photosynthesis. • What is the form of NRG the cell can use?

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