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BASIC NUTRIENTSLesson 1
What is nutrition?
Nutrition-the sum of the processes by which humans, animals, and plants consume and use food.
Nutrient-a substance in food that helps with body processes
There are 6 categories of nutrients
Water
The most important of all nutrients Body depends on water to carry out all of
its normal functions. Makes up 55%-60% of body weight in
females, and 65%-75% in males
Functions of Water
1. Carries nutrients to all parts of the body & helps remove wastes
2. Acts as a lubricant in body and joints3. Provides a protective layer during
pregnancy4. Released, usually by sweating, to prevent
the body temperature from rising too high
5. Necessary for normal kidney function
Sources of water
Meat = ½ waterBread = 1/3 waterLettuce = 95% waterGreen Beans = 89% waterFruits = 80% waterVegetables = 80%waterMilk = 87% water
*recommended eight 8-ounce glasses a day
3 Sources of Energy
1. Protein2. Carbohydrates3. Fats
Calorie = Calorie is a unit of measurement for energy. One calorie is formally defined as the amount of energy required to raise one cubic centimeter of water by one degree Centigrade.
Protein
*Essential nutrient *Every cell in the body contains
protein (from which all body material is built)
*Made up of amino acids *Body needs 20 amino acids to
function properly *Body makes 11 and 9 must be taken
in through diet(essential amino acids))
Functions of Protein
Form new tissue Repair injured body tissue Regulate acids and bases Transport oxygen and nutrients in the
blood Necessary for blood clotting Necessary for making antibodies which
help fight infections Provides 4 calories per gram.
Sources of Protein
COMPLETE PROTEIN INCOMPLETE PROTEIN
(All of essential amino acids are referred to as complete proteins)
☺Meat☺Eggs☺Fish☺Poultry☺Dairy Products☺Soybeans
(Other foods contain most, but not all essential amino acids; these are referred to as incomplete proteins)
☺Rice☺Wheat☺Legumes (anything in a
pod)☺Nuts
Recommended amounts of Protein
Adult = 12-15% caloric intake (60 grams)
*The body cannot store protein, therefore it must be consumed on a daily basis. Excess protein is either turned into fat for energy storage or burned for energy needs
*Americans consume more protein than RDA because of all the meat we eat
*Eat less meat. It is not necessary to eat meat every day. Meat is also a major source of excess fat-a risk factor for heart disease, cancer, and stroke
*Eat more whole grain foods. These are good sources of protein, and they contain complex carbohydrates (starch and fiber), and minimal fat.
Carbohydrates
(Sugar, Starch, Fiber)
The body’s main source of energy (glucose) can be divided into two main categories: simple carbs and complex carbs
Carbohydrates
SIMPLE CARBS COMPLEX CARBS
Enters bloodstream rapidly and provides quick energy
Sugars both natural and processed (always end in ‘ose’): Glucose: body’s main source
of fuel (energy) Fructose: sugars from fruit
and honey Sucrose: table sugar (empty
calories) Lactose: sugar from milk
1. Glycogen-stored glucose ( in liver and muscles)
Body needs extra for energy
2. Starch- found in veggies and whole grains
Main source of energy
3. Fiber:1. Soluble2. Insoluble
Insoluble Fiber
They are indigestible (i.e. plant substances which are difficult for humans to digest)
Complex carbs that have no energy value, but provide roughage or bulk necessary to maintain a healthy and regular digestive tract (prevents constipation, greater feeling of satiety)
Good sources: fruits, veggies, and some grains
Soluble Fiber
Fibers are digestible and may play a role in decreasing cholesterol levels in the blood by binding to it and excreting it through the feces.
Foods high in soluble fiber include certain brans, legumes, barley, etc.
Insoluble Vs Soluble Fiber
Insoluble fiber Prevents
constipation Binds with water to
help clean out the intestines
Soluble fiber Helps reduce
cholesterol and prevent heart disease
Recommended Amounts
55%-65% of daily calorie intake Eating a diet high in complex carbs can
actually help you lose weight Contain the same # of calories per gram
(4) as proteins, yet contain less fat.
Fats
Most concentrated source of energy Provides 9 calories per gram of fat Performs some very important body
functions Choose sensibly
Functions of Fat:
Major fuel for muscles Helps maintain body temp Support vital organs (protects from
injury) Regulates the use of cholesterol Transport fat soluble vitamins through the
body to the digestive system Provides concentrated source of energy
Types of Fat
1. Saturated2. Unsaturated3. Trans Fatty Acids4. Dietary cholesterol
Saturated Fats
Foods high in saturated fats tend to raise blood cholesterol
Foods include: cheese, whole milk, cream, butter, regular ice cream, fatty fresh and processed meats, the skin of chicken, palm oil, coconut oil etc
BAD FATS!!!
Cholesterol
Cholesterol-a fat-like substance made by the body and found in certain foods
If found in foods, it’s called dietary cholesterol
Found in foods of animal origin Blood cholesterol is a combination of
dietary cholesterol and cholesterol produced by the body
Can be lowered by eating fewer saturated fats
Unsaturated Fats
Do not raise blood cholesterol Found in veggie oils, most nuts, olives,
avocados, fatty fish (salmon) Mostly found in plant sources.
Include monounsaturated and polyunsaturated fats
GOOD FATS!!!
Trans Fatty Acids
Raise blood cholesterol Foods: partially hydrogenated vegetable
oils, (margarines and shortenings. Hydrogenation-taking a liquid oil and
processing it into a solid fat. Commercially fried foods and some
bakery foods
Very Bad Fats!!!!
Vitamins
Essential non-caloric nutrients Found in plants and animals Required amounts are very small Provide no energy to the body directly
Help unleash energy stored in carbs, proteins, and fats
Two groups: Fat soluble Water Soluble
Vitamins
FAT SOLUBLE WATER SOLUBLE
Vit A, D, E, K Stored in body so not
necessary to consume daily
Can reach a toxic level
Not stored in body and can be taken on a daily basis
Vit B1, B2, B3, B6, B12, Folate, Biotin, Pantothenic Acid, C
Functions of vitamins
Assist in processing of other nutrients Assist in formation of blood cells Assist in formation of hormones Assist enzymes in carrying out their
various function Found in natural foods
More processed less vitamins
Sources of vitamins
All natural and fresh foods that we eat (fruits, veggies, meats, dairy products)
Recommended Amounts 1/8 teaspoon Deficiency in the various vitamins can
lead to: lack of tooth, muscle and bone growth; lack of energy, loss of appetite, poor complexion, decreased vision or blindness.
Minerals
Are inorganic substances which perform many different functions throughout the body.
Although only required in very small amounts, they are vital for life.
Nutrient that regulates many chemical reactions in the body
Major minerals: Calcium Iron
Calcium
Major for strong bones and teeth. Major source milk (should drink Low-fat)
Other sources: natural cheeses, soy-based w/added calcium, tofu if made w/calcium sulfate, and dark green leafy veggies.
Lack of Calcium results in osteoporosis: crippling disease with loss of bone density. More prevalent in women.
Iron
Part of hemoglobin, the oxygen carrying red blood cell. A deficiency often leads to anemia.Symptoms of anemia:
weakness, pale skin, headaches, and tiredness
Sources of Iron
Shell fish (shrimp, clams, mussels) Lean meats Turkey dark meat Sardines Spinach Cooked dry beans Enriched whole grain bread
Mini-review Answer the following questions and give them to
the teacher to be graded.1. Name the 2 categories of protein.2. How many amino acids are essential?3. Name three sources that are considered complete
proteins.4. Which type of carbohydrate enters the blood
stream rapidly and provides quick energy?5. What is the main purpose of insoluble fiber and
how does it get accomplished?6. Where do unsaturated fats come from?7. What is the processed called that makes
vegetable oils into solid fats?8. What are the two categories of vitamins?
