Nutrients

2. Nutrients Essential for Health

3. Nutrients • Major nutrients in food are classified into six groups. They work in partnership for health. • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

4. Carbohydrates • Your body’s main source of energy or calories. • Classified in two groups: complex carbohydrates or sugars. • Fiber (a form of complex carbohydrate) aids in digestion and offers protection from diseases.

5. From Complex to Simple • All carbohydrates – sugars and starches – break down to simple sugars during digestion. Simple sugars are glucose, galactose and fructose. • Glucose is the main form of carbohydrate used for energy.

6. Energy Storage • The body doesn’t burn all glucose at the same time. Some gets stored in muscles and liver as glycogen. Some glucose also may be converted to body fat – if you consume more calories than your body needs. • 1 gram of carbohydrate = 4 calories

7. Carbohydrate Foods • Foods with complex carbohydrates form the foundation of a healthful diet

8. Fiber • Your body’s broom!!! • Not a nutrient because it cannot be absorbed, but it is very important. • It bulks up the contents of intestines. • High-fiber foods – legumes, whole-wheat bread, bran, many cereals, strawberries, Brussels sprouts, most fruits and vegetables, popcorn, grains, nuts, seeds.

9. Fiber • We need about 25 grams per day. • Most Americans get about 14 grams per day.

10. Fats • Supply energy, but also have other functions • Transport nutrients • Support growth • Part of many body cells • Made of fatty acids (some fatty acids are more saturated than others).

11. Fats • Fats supply 9 calories per gram. • Extra fat in the diet is stored as adipose tissue. • Fats give a smooth creamy texture to foods. • Fats make you feel full.

12. Types of Fat • Monounsaturated – liquid at room temperature. Canola, nut, and olive oils are high in this fatty acid. • Polyunsaturated – liquid or soft at room temperature. Corn, safflower, soybean and sunflower oils. Fats in seafood are mainly polyunsaturated.

13. Types of Fat • Saturated – firm at room temperature and are from animal foods and coconut, palm and palm kernel oils. • Trans fatty acids:formed during the process of hydrogenation in which unsaturated fats are made saturated. Found naturally in some foods. Extends shelf life of products.

14. Fats • Most all foods contain fat in varying amounts. Some are very high in fat; others have just trace amounts. • Be sure to check food label for fat content. • Limit total fat intake to no more than 20% to 35% of calories and saturated fat to no more than 10% of calories.

15. Protein • Supply amino acids that are building blocks of maintaining and repairing body tissue. • The body makes nonessential amino acids; others are essential in food. • Proteins provide energy when carbohydrates and fat are in short supply.

16. Protein Foods • Lean meat, poultry, fish, eggs, dry beans, tofu, nuts, peanut butter, dairy foods • Protein foods are great sources of iron, zinc, B vitamins.

17. Water • Regulates body processes • Carries nutrients and other body chemicals • Carries waste products away • Regulates body temperature • Makes up 45% – 75% of body weight

18. Water • To keep your body functioning normally and to avoid dehydration, your body needs an ongoing water supply. • The average adult loses about 2 ½ quarts of water daily – more in hot weather. • Total Fluid Intake Daily: • Males (19 & Over) – 3.7 liters (125 ounces) • Females (19 & Over) – 2.7 liters (91 ounces)

19. Water • Thirst signals the need for water, but it isn’t a foolproof mechanism, especially for the elderly, children or during hot weather, illness or exercise.

20. To increase water supply… • Take water breaks during the day. • Drink water with meals. • Alternate sparkling water for soft drinks. • Carry water with you. • Drink before, during, and after exercise.

21. Vitamins and Minerals The Real Team Players!

22. Vitamins and Minerals • Called micronutrients. • Don’t let the small amount fool you – They regulate many processes that produce energy and do a whole lot more.

23. Vitamin Basics • Complex organic substances that regulate body processes • Often act as coenzymes • Two categories: water soluble and fat soluble • Water-soluble vitamins: B-complex vitamins and vitamin C • Fat soluble vitamins: A, D, E and K

24. Antioxidant Vitamins • ACE – vitamins A, C and E • Slow or prevent the oxidative process • Prevent or repair damage to body cells • May improve immune function

25. Minerals • Not “Heavy Metal”

26. Major Minerals • Needed in greater amounts • More than 250 milligrams recommended daily • Calcium, phosphorus and magnesium • Electrolytes – sodium, chloride and potassium

27. Trace Minerals • Body needs small amounts – less than 20 milligrams daily. • Chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc. • Others are identified, but less is known about their role in health. • All are absorbed in the intestines and transported and stored in parts of the body.

28. Major Minerals - Calcium • Builds bones in length and strength • Slows the rate of bone loss • Reduces risk of osteoporosis • Helps muscles contract and heart beat • Plays a role in nerve function • Helps the blood clot

29. Calcium – How Much? • How much do you need?

30. Sources of Calcium • Milk and other dairy foods • Dark green, leafy vegetables • Fish with edible bones • Calcium-fortified foods

31. Major Minerals - Sodium Electrolyte: • Helps regulate movement of body fluids • Helps muscles relax (including your heart) • Helps transmit nerve impulses • Helps regulate blood pressure

32. Sodium – How Much? • Tolerable upper intake level – 2,300 mg daily. • 1 teaspoon salt = almost 2,300 mg • ¼ teaspoon salt = 500 mg. • Sources: processed foods, table salt, some naturally occurring in foods. • Check the ingredient list for Na, salt, soda or sodium in the name.

33. Sodium – Label Lingo • Sodium-free – less than 5 mg per serving • Very low sodium – 35 mg or less per serving • Low sodium – 140 mg or less per serving • Reduced or less sodium – at least 25% less sodium

34. Trace Minerals - Iron • Serves as essential part of hemoglobin and other enzymes • Helps in brain development • Supports a healthy immune system

35. Iron – How Much? • RDA for Iron

36. Sources of Iron • Heme iron – animal sources • Meat, poultry, fish • Nonheme iron – plant sources • Leafy green vegetables • Dried peas • Enriched breads and cereals

37. Phytonutrients • Also called Phytochemicals – means plant chemicals • Compounds in plant-based foods • Appear to promote health

38. Phytonutrients – How Do They Work? • Serve as antioxidants • Enhance immunity • Enhance communication among body cells • Cause cancer cells to die • Detoxify carcinogens • Repair damage to DNA

39. Vitamin and Mineral Supplements • Do you really need them?

40. Dietary Supplements • What are they?

41. Supplements? • Do you consume a varied, balanced diet? Are you healthy? • If you answered yes to both of these questions, you probably get all the vitamins and minerals you need from the foods you eat.

42. Supplements? Under some circumstances, multivitamin/mineral supplements do offer benefits. Follow your doctor’s advice.

43. Supplements May Be Needed For. . . • Women who are pregnant or breastfeeding • Women of childbearing age • Women with heavy menstrual cycles • Menopausal women • Vegetarians • People with limited milk intake and sunlight exposure

44. Supplements (cont) • Someone on a restrictive diet • Persons who do not eat a balanced diet • Persons with illnesses that affect nutrient use • Some babies after age 6 months, children and teens In all situations, your doctor’s opinion should be requested.

45. Supplement Labeling • Serving size and Daily Value labeling is listed • Other ingredients used are also listed • FDA Final Rule – promotes safe use of Dietary Supplements

46. If You Take a Supplement: • Talk with your doctor before using a dietary supplement. • Know that some supplements may interact with prescription and over-the-counter medicines. • Inform your doctor about all the supplements you use, especially before surgery. • Report adverse effects from the use of dietary supplements to MedWatch.

47. If You Take a Supplement: • Stick with the label dosage and heed warnings. • Follow the label directions. • Keep in a safe, cool, dry place. • Check the expiration date.

48. Nutrients – Essential for Good Health! • Our bodies need 6 classes of nutrients. • A balanced diet with a variety of foods supplies nutrients needed for good health. • Consume high-fat foods in moderation. • Always consult your physician about supplement use.

49. Reference: American Dietetic Association Complete Food and Nutrition Guide (3rd Edition) by Roberta Larson Duyff, MS, RD, FADA, CFCS FDA Consumer Health Information www.fda.gov Presentation Developed By: Cathy Agan, Extension Agent (FNP) Ouachita Parish