Nutrients

1. Nutrients

2. Nutrition • The study of how your body uses the food that you eat

3. Nutrients • A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function

4. Culture • How are different cultures nutritional views different?

5. 6 Classifications of Nutrients • Protein • Fat • Carbohydrate • Vitamins • Minerals • Water Sugars Starches Cellulose

6. What is a Calorie? • Calorie • A unit of measure for energy in food

7. Nutrients with calories • Protein • Fat • Carbohydrate

8. Calories Per Gram • Protein = 4 calories per gram • Fat = 9 calories per gram • Carbohydrate = 4 calories per gram

9. Carbohydrates • Any of various neutral compounds of carbon, hydrogen, and oxygen (as sugars, starches, and celluloses) most of which are formed by green plants and which constitute a major class of animal foods • Proteins • Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids • Fats • A natural oily or greasy substance occurring in animal bodies, esp. when deposited as a layer under the skin or around certain organs

10. Carbohydrates Simple • sugars—including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, and honey—that are quickly and easily absorbed into the bloodstream

11. Simple Carbohydrates • Quick energy • Sugars found naturally in foods • Added sugars • Food labels end in “-ose” • Lactose • Fructose

12. Carbohydrates Complex • a polysaccharide, such as a carbohydrate, that is composed of a large number of glucose molecules, so called to distinguish it from a simple sugar

13. Complex Carbohydrates • Sustained/long term energy • Starches

14. Dietary Fiber • Found in fruit, vegetables, and whole grains • Soluble Fiber • Oatmeal, nuts and seeds, dry beans and peas • Ferments in large intestine, producing short chain fatty acids • Insoluble Fiber • Does not break down in digestive tract • Helps with regularity, retains water, makes stools softer • Whole wheat bread, brown rice, most vegetables

15. Proteins • Amino Acids • The building block of protein in which each is coded for by a codon and linked together through peptide bonds • 20 amino acids • Essential • Body cannot produce them • 9 essential amino acids • Non-essential • Body produces them • 11 non-essential

16. Proteins • Complete • Contain all 9 essential amino acids • Meat sources of protein • Incomplete • Do not contain all 9 essential amino acids • Plant sources of protein

17. Fats • Adipose Tissue • a kind of body tissue containing stored fat that serves as a source of energy; it also cushions and insulates vital organs • Saturated Fatty Acids • a fatty acid whose carbon chain cannot absorb any more hydrogen atoms; found chiefly in animal fats • Unsaturated Fatty Acids • a fatty acid whose carbon chain can absorb additional hydrogen atoms • Trans-fatty acids • Omega 3 & 6 fatty acids

18. Fats • Cholesterol • occurs in all animal tissues, especially in the brain, spinal cord, and adipose tissue, functioning chiefly as a protective agent in the skin and myelin sheaths of nerve cells, a detoxifier in the bloodstream, and as a precursor of many steroids • LDL • the cholesterol in low-density lipoproteins; the ‘bad’ cholesterol; a high level in the blood is thought to be related to various pathogenic conditions • HDL • the cholesterol in high-density lipoproteins; the ‘good’ cholesterol; a high level in the blood is thought to lower the risk of coronary artery disease

19. Factors affecting cholesterol • Age • Gender • Diet • Exercise • Weight • Heredity

20. Vitamins • Organic compounds • Help your body grow, develop and stay healthy • Water Soluble • B vitamin complex • Vitamin C • Fat Soluble • Vitamins A, D, K, and E

21. Water Soluble • Body does not store them • Must be replaced each day • Easily destroyed or washed out during food preparation and storage

22. Water Soluble

23. Water Soluble

24. Fat Soluble • Small amounts needed for good health • Stored in liver • Will not be lost in preparation • Megadoses can lead to health problems and can be toxic

25. Fat Soluble

26. Fat Soluble

27. Minerals • Inorganic compounds • Help your body grow, develop and stay healthy • Macrominerals • Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur • Trace minerals • Iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium

28. Macrominerals • Calcium • RDA: 14-18 yrs, 1300 mg • Overdose: more than 3000 mg, dehydration, diarrhea, lethargy, nausea, stomach pain • Deficiency: high blood pressure, muscle cramps and osteoporosis • Chloride • RDA: 750 mg • Overdose: no upper limit • Deficiency: muscle spasms and weakness

29. Macrominerals • Magnesium • RDA: 410 mg males 360 mg females • Overdose: almost impossible, 1000mg + per day can lead to diarrhea, fatigue, stomach cramps and vomiting • Deficiency:  muscle cramps, nausea, numbness, poor appetite, rapid heartbeats and vomiting • Phosphorus • RDA: 1250 mg per day • Overdose: lead to calcium being deposited on the soft tissues and reduced absorption of the other macrominerals • Deficiency:  include anemia, confusion, increased risk of infection, osteomalacia and weakness

30. Macrominerals • Potassium • RDA: 4.7 g per day • Overdose: diarrhea, nausea, stomach pain, ulcers • Deficiency:  confusion, dry skin, muscle cramps, thirst • Sodium • RDA: >2400 mg per day • Overdose:  fluid retention, high blood pressure, heart disease, kidney • Deficiency:  confusion, headaches, lethargy and nausea

31. Macrominerals • Sulfur • RDA: none set • Overdose: no upper limit • Deficiency: arthritis, circulatory problems, inflammation, nerve disorders and skin problems

32. Trace Minerals • Chromium • RDA: 35 mg/day males, 24 mg/day females • Copper • RDA: 890 mcg/day • Fluoride • RDA: 3 mg/day • Iodine • RDA: 150 mcg/day

33. Trace Minerals • Iron • RDA: 11 mg/day males, 15 mg/day females • Manganese • RDA: 2.2 mg/day males, 1.6 mg/day females • Molybdenum • RDA: 43 mcg/day • Selenium • RDA: 55 mcg/day

34. Water • Makes up about 60% of your body weight • Flushes toxins out of vital organs • Carries nutrients to your cells • Lack of water can lead to dehydration

35. How Much Water? • You lose water through your breath, perspiration, urine and bowel movements • Must replenish its water supply by consuming beverages and foods that contain water • Men is roughly 13 cups • Women is roughly 9 cups • On average, food provides about 20 percent of total water intake

36. Factors Affecting Water Needs • Exercise • 1.5 to 2.5 cups of water for short bouts of exercise • Longer duration events will need more, depending on how much you sweat during exercise • Sports drinks are good for long, intense activities because they replenish sodium as well • Continue replacing fluids after activity is over

37. Factors Affecting Water Needs • Environment •  Hot or humid weather can make you sweat and requires additional intake of fluid. • Heated indoor air also can cause your skin to lose moisture during wintertime. • Altitudes greater than 8,200 feet may trigger increased urination and more rapid breathing, which use up more of your fluid reserves

38. Factors Affecting Water Needs • Illness • Fever, vomiting, diarrhea can cause increased fluid loss • May need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones • Pregnancy/Breast Feeding • Need additional fluids to stay hydrated • Pregnant women drink about 10 cups • Women who breast-feed consume about 13 cups

39. A calorie is a calorie is a calorie! • You can eat the appropriate amount of serving sizes, and still be WAY over your caloric needs. • 16 cal/day for each pound of body weight to maintain current weight

40. 3500 calories/lb • Should lose/gain no more than 2 lbs a week • Why?