NUTRITION

6 Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

3 Energy Nutrients Carbohydrates 4 calories/gram Fats 9 calories/gram Protein 4 calories/gram

Carbohydrates Body’s major source of energy Includes starches, sugars, “energy foods” Preferred calorie source for body Simple carbohydrates

Sugars, refined foods Convert quickly to glucose, used, then gone

Complex carbohydrates Starches, fiber, whole foods Metabolized more slowly—produce slower, steadier

energy supply Foods: grains, flours, fruits, vegetables

Fats/Lipids Necessary for health

Needed for absorption of nutrients Provide energy Fat surrounds & cushions organs, insulates body Part of cell membrane Add flavor and aroma to foods

Saturated vs. Unsaturated fats (next slide) Foods: meats, butter, margarine, oils, nuts,

seeds

Saturated and Unsaturated Fats Saturated Fats

Examples: meats, palm and coconut oils

Solid at room temperature Tend to raise blood cholesterol

Unsaturated Fats Examples: most vegetable fats (oils) Liquid at room temperature Have no cholesterol

Proteins Essential for growth, maintenance and

repair of all cells Needed for formation of enzymes,

hormones, antibodies Maintain fluid & salt balance, acid/base

balance Used for energy Made of amino acids

Proteins (continued) Excess protein stored as fat Too much protein can cause the body to

excrete calcium Foods: meat, poultry, fish, eggs, dairy

products, legumes, whole grains

Vitamins Vitamin—an organic compound that is

essential for the body and has no calories Water soluble vitamins

Dissolve in water, so are easily lost. Must be consumed each day.

Vitamin C and B complex Fat soluble vitamins

Dissolve in fats/lipids, so are stored in body Vitamins A, D, E, K

Water Soluble Vitamins B complex

Large group of vitamins including thiamine, riboflavin, niacin, folic acid and others

Release energy from carbohydrates, fats, proteins

Act as co-enzymes Manufacture red blood cells Maintain blood glucose levels Help make new cells Help memory and mental clarity Anti-stress

Foods:

whole grains, red meats, liver, yeast, legumes, dark green leafy veggies, milk, eggs, poultry, fish, fruit

Water Soluble Vitamins Vitamin C

Required for production and maintenance of collagen

Essential for bones, teeth, skin and tendons

Needed for wound healing, mends fractures

Prevents bruises Prevents infection Promotes iron absorption Antioxidant for water soluble substances Helps produce thyroid hormone Helps release stress hormones

Foods: citrus fruits, strawberries, cantaloupe, broccoli, dark green leafy veggies, green peppers, okra, tomatoes, potatoes, nutritional yeast

Fat Soluble Vitamins Vitamin A

Needed for vision Maintains body linings and

skin Needed for bone growth Needed for reproduction Anti-infection Helps prevent cancer Easily destroyed by air and

light

Foods: yellow/orange vegetables & fruits, liver, fish liver oils, butter, egg yolks, milk, cream, whole milk cheeses, dark green leafy veggies

Fat Soluble Vitamins Vitamin D

Needed for the absorption of calcium and other minerals Sources/Foods: sunlight, fish oils, butter, cream, egg

yolk, liver, fortified milk

Vitamin E Antioxidant (protects fats, vitamin A, lungs, RBC

membrane), stimulates immune system, improves circulation

Foods: plant oils, whole grains, egg yolk, milk fat, butter, liver, nuts, seeds, green plants

Fat Soluble Vitamins Vitamin K

Needed for blood clotting Foods: dark green leafy vegetables, liver.

Synthesized by bacteria in the large intestine

Minerals All minerals help maintain water balance and

acid/base balance Major minerals (body has larger amounts of

these): Calcium, phosphorus, chlorine, potassium, sulfur, sodium, magnesium

Trace minerals (present in tiny amounts): Fluorine, silicon, vanadium, chromium, manganese, iron, cobalt, nickel, copper, zinc, selenium, molybdenum, tin, iodine

Calcium Needed for bone formation (works with vitamin D and

other minerals) 99% of body’s calcium is in bones and teeth, 1% in

extracellular fluid and within cells Needed for nerve transmission and transport of ions

across cell membranes Essential for muscle contraction & relaxation (heartbeat) Blood clotting Maintains glue that holds cells

together

Calcium (continued) Things that increase calcium absorption:

Acid environment in stomach (HCl in stomach, vitamin C)

Lactose in milk Vitamin D Phosphorus Exercise

Things that cause calcium loss: High protein diet Unabsorbed fat in intestine Diarrhea Hormone imbalances

Foods: milk & milk products, legumes, stone ground grains, almonds, sesame seeds, soy milk, dark green leafy veggies (esp. broccoli), canned salmon & sardines, tofu, blackstrap molasses, exercise

Potassium Essential to maintaining heartbeat Important for water balance & cell integrity Important for nerve transmission & muscle

contraction When water is lost from body, sodium and

potassium go also—potassium deficiency is especially dangerous because brain cells affected & person not aware of need for water. Heavy sweating day after day requires potassium replacement.

Too much potassium can lead to heart attack

Foods: fruits, juices, some veggies, meats, milk

Magnesium Stored in bones Acts in all cells of soft tissues Part of protein synthesis and energy

release Helps relax muscles after

contraction Conducts nerve impulses Promotes resistance to tooth decay

Foods: nuts, legumes, dark green leafy veggies, seafood

Iodine Part of thyroid hormone—responsible for

basal metabolic rate Amount in food varies according to the

amount in soil Foods: seafood, iodized salt

Iron Component of hemoglobin and

myoglobin essential for oxygen carrying capacity of

blood and muscles Part of enzymes in energy pathways To increase iron absorption:

Increase vitamin C Increase meat in diet Have normal stomach acidity

Things that decrease iron absorption Antacids, tea, coffee, soy protein, wheat bran,

fiber

Foods: liver, meat, poultry, seafood, legumes, dark green leafy veggies, blackstrap molasses, nutritional yeast, whole grains, egg yolks, dried fruit

Zinc Necessary for mitosis Necessary for male fertility Needed for protein and DNA

synthesis Needed for night vision Needed for wound healing Needed for immune response Needed for taste perception Needed for fetal development

Foods: oysters, red meat, seafood, dark green leafy veggies, legumes, whole grains, nutritional yeast, milk and milk products

Sodium Needed for distribution of fluids in body Needed for nerve transmission & muscle contraction Too much sodium—harmful to kidneys, can lead to high

blood pressure Water flushes excess sodium out of system To avoid excess sodium:

Eat plenty of fresh fruits, veggies, also milk products and meat (high in potassium)

Include good sources of calcium and magnesium in diet Maintain ideal weight Avoid processed foods

Sodium factoids: *1 bowl of cornflakes has more sodium than cocktail peanuts! *Chocolate pudding has more than cornflakes! *McDonald’s shakes have more sodium than their french fries