NUTRIENTS

1. NUTRIENTS

2. Malnutrition • Eating too little food • Eating foods with insufficient (not enough) amounts of particular nutrients • Not absorbing nutrients well • Eating too much food (high-calorie food like fats and sugars) can lead to obesity

3. Calories • The amount of energy obtained from macronutrients in food • An important aspect of healthy eating is consuming the appropriate amount of food to obtain optimal amount of energy

4. Nutrient Dense • Foods that are relatively low in calories while high in a variety of nutrients • Example: whole grains and fish

5. Nutrient Deficiency • Inadequate amounts in the diet of nutrients necessary for good health and the prevention of disease

6. Empty calorie foods • Foods that are high in calories and low in nutrients • Also known as Nutrient-poor • Example: pop and chips, candy, energy drinks, etc.

7. Dietary Reference Intakes • Also known as DRI’s • A set of nutrient reference values based on most current Canadian scientific knowledge

8. MACRONUTRIENTS • Provide your body with the energy it needs to function • TYPES: • Carbohydrates • Proteins • Fats • Water

9. Acceptable Macronutrient Distribution Ranges (AMDR)

10. Use the AMDR table to estimate the percent of your daily calories that you should obtain from protein, fat, and carbohydrates in order to provide adequate intakes of essential nutrients and minimize the risk of chronic disease

11. 1 gram of protein contains 4 calories • 1 gram of of fat contains 9 calories • 1 gram of carbohydrates contains 4 calories

12. Calculating percent of calories from macronutrient PROTEIN (grams of protein x 4 calories) x 100 total calories FAT (grams of fat x 9 calories) x 100 total calories CARBOHYDRATE (grams of carbohydrate x 4 calories x 100 total calories

13. EXAMPLE TOFU BERRY SMOOTHIE – p. 11 in textbook DO AS A CLASS!!!!

14. Carbohydrates • Are chains of sugar molecules • Before long chains can be used, our bodies convert them to single sugar molecules - glucose

15. Besides providing your body with energy, carbs are necessary for many other functions: • Protein sparing – preventing your body from using protein tissue (muscles) as a source of energy • Regulating the amount of sugar circulating in your blood so that all of your cells get the energy that they need • Providing nutrients for the bacteria in your intestinal tract that help you digest food • Assisting in your body’s absorption of calcium

16. Types of Carbohydrates • Sugars • Starches • Glycogen • Dietary fibre

17. Monosaccharides • Are simple sugars • Most common: • Glucose (found in fruits & vegetables) • Fructose (found in honey and many fruits & vegetables) • Galactose (found in milk sugar, lactose)

18. Disaccharides • Consists of molecules of two simple sugars linked together • The body digests disaccharides to form monosaccharides • 3 most nutritionally important disaccharides are: • Sucrose (table sugar) • Maltose (found in grains) • Lactose (found in milk)

19. Fibre • Found in: • Cell walls of plants • Outer layer of whole grains • In the skin of fruits and vegetables Fibre is made up of indigestible plant material that humans can not digest so it does not provide you with energy

20. Insoluble fibre • helps keep your bowel movements regular • Helps prevent constipation • Helps maintain healthy body weight • Lowers your risk of heart disease and some cancers • It does not dissolve in water but instead absorbs water in your digestive tract like a sponge and helps you feel full • Fruits and vegetables are good sources of insoluble fibre

21. Soluble Fibre • Dissolves in water and forms a gel in intestinal tract that regulates the absorption of nutrients • Helps lower cholesterol • Controls blood sugar • Found in: apples, oranges, carrots, pecans, walnuts, beans

22. DAILY FIBRE REQUIREMENT

23. Carbohydrate Toxicity & Deficiency • Your body stores excess glucose as glycogen in muscle & liver cells • If these are full, the body stores the excess glycogen as FAT • If your diet includes more energy (calories) than you require this could lead to weight gain (which can lead to cardiovascular disease and Type 2 Diabetes)

24. If your diet provides too little energy (calories) from carbohydrates, your body breaks down stored glycogen to use as energy • If you don’t have enough glycogen, the body breaks down fatty tissue instead • From there, your body will break down it’s own protein tissue (muscle) for energy • When this occurs the body will eventually run out of energy, possibly leading to death

25. Fibre Toxicity & Deficiency • Carbohydrate deficiency can result from a carb-restricted diet or a medical condition preventing you from using the carbs you consume • If your diet provides too little fibre, your digestive system will work slowly and sluggishly, which could lead to constipation and hemorrhoids and increase risk of developing colon cancer

26. If your diet provides too much fibre, you may experience indigestion, diarrhea and excessive gas • You must consume enough liquids to soften the fibre that you eat

27. FATS • Fats, oils, and cholesterol are known as LIPIDS FUNCTIONS • Providing energy • Helping with ingestion and absorption of Fat-soluble vitamins A, D, E, K(only available in foods that contain lipids) • Giving shape to your body, promoting healthy skin and insulation against extreme temperatures • Transmitting nerve signals (nerve cells are surrounded by a thin layer of fat which helps control and speed up signalling – your brain is 60% fat!) • Cushioning and protecting organs • Helps body fight off bacteria and repairs damaged tissue • Forming parts of hormones

28. Cholesterol • Part of every cell in the body • Helps you make Vitamin D, bile, estrogen and testosterone • Your body makes all the cholesterol it needs (blood cholesterol) • Dietary cholesterol is found in some foods from animal sources (ex: eggs, shrimp) • Does not dissolve in blood (a waxy lipid) • Forms part of lipoproteins which are carried through your bloodstream

29. Lipoproteins • Low-density lipoprotein (LDL) • BAD • Settles into arteries, becomes plaque as it hardens (restricts blood flow which can lead to heart attacks and strokes) • High-density lipoprotein (HDL) • GOOD • Gathers up all extra cholesterol in arteries and transports it to the liver to be broken down – works like a sponge to clean out blood vessels

30. Fatty Acids • 3 main types: 1) Saturated Fatty Acids (SFA’s) • Raise LDL • Examples: meat, poultry, whole-milk products, and tropical oils (palm) • Consumption of these can lead to increased risk of heart disease

31. Fatty Acids ctd… 2) Monounsaturated Fatty Acids (MUFA’s) • GOOD • Lower LDL and maintain HDL • Examples – olives, olive oil, avocados, peanuts, peanut oil, canola oil

32. Fatty acids ctd. • Polyunsaturated Fatty Acids (PUFA’s) • EXCELLENT • Raise HDL and lower LDL • Omega 3 – found in soybeans, walnuts, flax oil, and salmon • Omega 6 – found in sunflower oil, margarine • Your body makes most of the PUFA’s it needs

33. Lipid Toxicity and Deficiency • A lipid deficiency can lead to a deficiency in fat-soluble vitamins: A, D, E, and K • As a result, production of hormones and other chemicals important for life may be compromised • Some storage of fat is necessary to provide for growth • However, the typical Canadian diet includes more fats and oils than the body needs

34. PROTEIN • You need protein to constantly repair, replace, and make new cells • Example: skin cells only live for about 25 days • Your body has to make a huge number of cells to replace the cells that die • If carbohydrates and lipids in your diet do not provide the energy you need, your body will stop using protein for growth and repair, and will start using it to provide energy instead

35. Proteins ctd.. • Proteins are made of chains of amino acids • Different proteins have different combinations of amino acids • Your body uses 20 amino acids in various combinations to synthesize thousands of types of protein • Your body manufactures 11 of the 20 amino acids • 9 of the 20 are not made by the body so they are called ESSENTIAL (must get them from food)

36. Complete proteins • Proteins found in foods from animal sources: beef, poultry, fish, and dairy • They contain all 9 essential amino acids

37. Incomplete Proteins • Proteins found in all plants except soy and quinoa • They lack one or more essential amino acids • On their own they would not provide adequate amounts of amino acids • 2 or more proteins that lack different amino acids are known as complementary proteins and can be eaten together to provide all 9 essential amino acids • Example: combining legumes with grains or nuts, or grains or nuts with dairy

38. Protein Toxicity & Deficiency • Extra protein is converted to glucose or glycogen by the liver and the rest is filtered by the kidneys and excreted • If there is a large amount of extra protein in the diet, the extra work required of the liver and kidneys can lead to tissue damage • Most canadians get enough protein in their diet, however, some conditions such as eating disorders or economic issues may cause a protein deficiency

39. Early signs of a protein deficiency include muscle weakness and an inability to fight off illness • A severe lack of protein can lead to a disease called Kwashiorkor • Symptom: swollen belly filled with liquid collected below the skin (not fat) • Not common in Canada, but where would it be common?

40. WATER • Essential for survival • Your body is 50-70% water • You can live for a few weeks without food but you can only live a few days without water • Helps move nutrients and waste through your body • Helps keep blood pressure normal • Helps regulate body temperature • Chlorine is added to kill bacteria and in some places Fluoride is added to help protect teeth from tooth decay

41. Water ctd… • The water in beverages and in food contribute to your daily intake of water • The amount of water you need to consume varies depending on: size, diet, activity level, and weather • During exercise the body releases heat by generating sweat • If you loose too much fluid in sweat you become dehydrated and your muscles can’t function efficiently and you become fatigued • Use the colour of your urine to know if you are dehydrated (for adequate hydration your urine should be light yellow to clear)

42. Water Toxicity & Deficiency • If you drink too much water too quickly, you may upset the balance of water and salt in your body • Can cause fluid to collect in your body tissues (called Edema) which can lead to confusion, convulsions, and in some rare cases, death • If you lose more fluid than you take in, you become dehyrated • Signs of dehydration: thirst, headache, dry lips and mouth, dizziness, fainting, low b.p, and increased heart rate, and dark yellow strong smelling urine • When you feel thirsty dehydration has already begun so drink water often!!