Nutrition for Healthy LivingSecond Edition

Chapter 1The Basics of Nutrition

Nutrition: The Basics• Nutrition: scientific study of nutrients and how the body uses these

nutrients (substances)– Nutrients: are the chemicals necessary for proper body functioning– In general, your body uses certain nutrients for energy, growth and

development, and regulation of processes• See Table 1.1 for major functions of nutrients

– The 6 Nutrients• 1.) Carbohydrates, 2.) Lipids, 3.) Proteins, 4.) Vitamins, 5.) Minerals, 6.) Water

• Metabolism: chemical processes that take place in living cells– Cells: smallest living functional units in an organism– The cells in your body needs the chemicals (nutrients) in food to carry

out their metabolic activities

Essential Nutrient, Phytochemicals, Dietary Supplements

• Essential Nutrient: a nutrient that must be supplied by food– See Table 1.2 for the nutrients that are generally considered to

be essential• Phytochemicals: compounds made by plants that are not

nutrients– Many are antioxidants

• Antioxidant – substance that protects other compounds from being damaged or destroyed by certain factors

– Some are Toxic or can interfere with the absorption of nutrients– See Table 1.3 for some of the phytochemicals of Scientific

Interest• Dietary supplements : nutrient preparations, certain

hormones, and herbal products• See ‘Dietary Supplements’, p. 6

Calorie• Calorie – heat energy needed to raise the temperature of 1 liter of water 1

degree Celsius: measure of food energy– A calorie is such a small unit of measurement, the amount of energy in food is

reported in 1000-calorie units called kilocalories (kcal) – AKA – Calories– See the YouTube Video Link http://www.youtube.com/watch?v=fkYbrxEnCLc

• You can estimate the number of kcal if you know how many grams of carbohydrates, protein, fat and/or alcohol are in a food– Carbohydrate = 4 kcal per gram– Protein = 4 kcal per gram– Fat = 9 kcal per gram– Alcohol = 7 per gram– Example: If a food contains 10 grams of carbohydrate and 5 grams of fat, you

can determine it has 85 kcal per serving• 10 x 4 = 40 kcal (10 is the grams of carbs and the 4 is the kcal per gram)• 5 x 9 = 45 kcal (5 is the grams of fat and the 9 is the kcal per gram)• 40 + 45 = 85 kcal/serving

Macro, Micro and Water

• Macronutrients: carbohydrates, fats, and proteins; they are needed in large amounts (grams) daily; they supply energy

• Micronutrients: vitamins and minerals; they are need in very small amounts to function properly; they do not supply energy• Water is required in large amounts, but this nutrient does

not provide energy so it is not usually a macronutrient

Empty-Calorie and Nutrient-Dense• Empty-calorie: describes food or beverage that is poor

source of micronutrients in relation to its energy value– It contributes a large portion of its energy from fat, sugar,

and/or alcohol in relation to its supply of micronutrients• Consuming too much food energy in relation to one’s need can

result in depositing body fat • Nutrient-dense: describes food or beverage that has

more vitamins and minerals in relation to its energy value– It contains more vitamins and minerals in relation to its

fat, sugar, and/or alcohol contents• See Table 1.7 Key Basic Nutrition Concepts, p. 12• Read 1.4 Key Nutrition Concepts, pp. 12-18