Nutrition Chapter 9

1. Nutrition Chapter 9

2. Essential Nutrients • There are 45 essential nutrients These cannot be manufactured by the body and must come from food source. • Macronutrients Protein, Fats, Carbohydrates, and Water • Micronutrients Vitamins and Minerals extracted during digestion

3. Energy from Nutrients PROTEINS 4 CALORIES/GRAM CARBOHYDRATES 4 CALORIES/GRAM FAT 9 CALORIES/GRAM (ALCOHOL) 7 CALORIES/GRAM

4. PROTEIN Proteins are made up of building blocks called amino acids. Nine amino acids are essential – the rest can be manufactured by the body if the essential amino acids are present. Complete Proteins contain all 9 essential amino acids. Incomplete Proteins do not have all essential amino acids – some vegetables and legumes are incomplete and therefore, most be combined with other protein sources to get all 9 essential proteins. • RDI .36 grams/lb. 50g for 140 lb. person • 10 - 35% of total caloric intake should be from protein

5. FATS • Two essential fats (aka lipids): • Linoleic acid and alpha-linolenic acid (polyunsaturated) Triglyceride is a molecule of glycerol (an alcohol) plus three fatty acid chains. The type of fatty acid chain determines whether it is: unsaturated monounsaturated polyunsaturated saturated Omega - 6 Omega - 3

6. FATS • Saturated fats are usually solid at room temperature • Leading saturated fats are red meat, whole milk, cheese, lunch meats (many from animal products) • Mono – and Polyunsaturated fats are usually liquids at room temperature and derived from plant products • Hydrogenation Process used to improve stability and improve the shelf life of unsaturated oils. Results in more saturated and trans fatty acids

7. GOOD AND BAD FATS • Health effects of different types of fat: Trans fatty Acids and Saturated fats are thought to adversely effect: • Heart health • Cancer risk (some cancers) • Weight Management Unsaturated fat: 20 – 35% of total daily calories

8. Cholesterol • Waxy substance in blood needed for synthesis of cell membranes, vitamin D, and hormones There are two types of blood fat that work differently in the body: Low Density Lipoproteins (LDL) (bad cholesterol) transports cholesterol to organs and tissues excess deposits on artery walls – thought to be bad for heart health High Density Lipoproteins (HDL) (good cholesterol) transports cholesterol out of arteries – thought be good for heart health

9. Trans – and Unsaturated Fats • Heart Health Effects: • Increases amount of LDL cholesterol in blood results in LDL build up on artery walls • May increase risk for certain types of cancer (i.e. colon)

10. Good and Bad FATS GOOD FATS BAD FATS Saturated fats Palm Oil Coconut Oil Stick Margarine Butter Cheese Animal Fats (fat and skin) Trans fatty Acids Food fried in vegetable oils Mono unsaturated fats Olive Oil Canola Oil Safflower Oil Peanut Oil (& other nuts) Poly unsaturated fats Soybean Oil Corn Oil Cottonseed Oils Fish Oils

11. RDI for FATS • Fat Intake: • 20 – 35% of total calories/day • Men • 17 g/day of linoleic acid • 1.6 g/day of alpha-linolenic acid • Women 12 g/day of linoleic acid 1.1 g/day of alpha-linolenic acid This is about 3 – 4 teaspoons (25-20 g)/day of vegetable oil.

12. Carbohydrates • Supply energy for body cells and some cells use carbohydrates exclusively (some parts of brain, nervous system, muscles and blood) • High energy exercise uses carbohydrates for fuel.

13. Carbohydrates Simple Carbohydrates Complex Carbohydrates Starches and Dietary Fiber Includes wheat, rye, rice, oats, barley, millet, legumes (dry beans, peas, lentils and tubers (potatoes & yams) • Sugars such as sucrose, fructose, lactose • Add sweetness to food. • Glucose is a simple sugar that is broken down from ingested carbohydrates during digestion. • It is stored in the liver and muscles as glycogen

14. Carbohydrates Refined or Processed Carbs • have all the calories, but the fiber, some vitamins are removed when the inner and outer layers are removed during processing leaving only the starchy middle layer • White Bread, White Rice are examples of Processed Carbohydrates

15. Whole Grain Carbohydrates • Are unrefined and no layers are stripped away. • Have higher fiber content • More vitamins and minerals and other vital compounds • Don’t spike the glycemic index because the fiber slows down its absorption and enter the bloodstream more slowly. 45 – 65% of total intake of calories

16. Fiber • Non digestible part of carbohydrates that are important for digestive tract health. • Dietary Fiber non digestible fiber that is naturally present in carbohydrates such as grains, legumes and vegetables • Functional Fiber synthesized non digestible fiber added to food as a supplement

17. Total Fiber • Dietary and Functional Fiber total content of a carbohydrate • Soluble Fiber (Oat Bran, Legumes) Delays stomach emptying, slows movement of glucose into the blood after eating, reduces cholesterol • Insoluble Fiber (Wheat Bran, Psyllium) Increases fecal bulk, prevents constipation, helps reduce type 2 diabetes, heart disease, and pulmonary disease. Good for gastrointestinal health and weight management

18. Vitamins Organic Micronutrients • Organic carbon containing substances required in small amounts to regulate various processes within living cells. Help regulate chemical reactions • Humans need 13 vitamins: • Vitamins: A,D,E,K (fat soluble) • 9 vitamins that arewater soluble: • C, B complex: thiamin, riboflavin, niacin, B-6, folate, vitamin B-12, biotin, and pantothenic acid

19. Function of Vitamins • Critical to production of red blood cells • Critical to maintenance of nervous, skeletal, and immune systems • Some act as antioxidants – preserve cell overall health (key ones are E, C, A precursor beta carotene (converts to vitamin A) • Antioxidants lessen the breakdown of food or body constituents by free radicals such as binding oxygen, donating electrons to free radicals and repairing damage to molecules • Most vitamins are not produced in the body

20. MineralsInorganic Micronutrients • Necessary in small amounts for growth, regulation, and maintenance of body tissues and functions and help release energy • There are 17 essential minerals: • Major minerals: • Calcium, phosphorus, magnesium, sodium, potassium and chloride

21. Major Trace Elements • Need minute amounts of trace elements but they are considered essential • Major Trace Elements Copper, Fluoride, Iodide, Iron, Selenium, Zinc

22. USDA’S MyPyramid

23. MyPyramid: Number of Daily Servings and Serving Sizes • Grains (6): 1 slice of bread, 1 small muffin (2.5” diameter), 1 cup ready-to-eat cereal flakes, ½ cup cooked cereal, 1 (6”) tortilla • Vegetables (5): ½ cup cooked or raw vegetables, 1 cup raw leafy salad greens,½ cup of vegetable juice • Fruit (4): ½ cup fresh/canned/frozen fruit, ½ cup 100% fruit juice, 1 small whole fruit, ¼ cup dried fruit

24. MyPyramid: Number of Daily Servings and Serving Sizes • Milk/Dairy (3): 1 cup milk or yogurt, ½ cup ricotta cheese, 1½ oz. natural cheese, 2 oz. processed cheese • Meat and Beans (5½):1 oz. cooked lean meat/poultry/fish, ¼ cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter, ½ oz. nuts or seeds • Oils (6 teaspoons per day) • Discretionary calories,solid fats, and added sugars

25. Phytochemicals and Antioxidants • When the body uses oxygen or breaks down certain fats or proteins during normal metabolism it can give rise to free radicals that are unstable molecules that react with fats, proteins and DNA damaging cell membranes and mutating genes. • Implicated in cancer, aging, CV disease and degenerative diseases like arthritis. • Antioxidants and phytochemicals are thought to reduce formation of free radicals, remove them from the body, or repair them.

26. Other Considerations • Refined sugar • Cholesterol • Sodium