Nutritional Needs

Chapter 2Page 34

Guide to Good Foods

Nutrients• Many people do not know what foods to eat

to provide nutrients.• Nutrients are chemical substances in food

that help maintain the body.• Nutrition – the study of how the body uses

food.• Malnutrition – lack of the right

proportions of nutrients over an extended period of time. Malnutrition has nothing to do with how heavy or thin and person is.

NutrientsYou need over 50 nutrients daily for good health.Some of these nutrients provide energy, others help build

and repair cells tissues and others help the body to function correctly.

Nutrients can be divided into the following 6 categories…. 1. Carbohydrates 2. Protein 3. Fat 4. Vitamins 5. Minerals 6. Water

Failure to meet nutrient requirements may result in a deficiency disease which is an illness caused by the lack of a nutrient.

Dietary Supplements Dietary Supplements – purified

nutrients manufactured from natural sources. (Eating a healthy diet is better)

Phytochemicals –a non nutrient substance that is active in the human body. Found in some dietary supplements and foods of plant origin. Thought to prevent heart disease and some cancers.

Fortified foods – food which have nutrients added.

Enriched foods – have nutrients added that were removed during processing.

1. Carbohydrates

• The body’s chief source of energy• 3 main types – sugars (simple), starches

(complex), and fiber (also complex)• Most carbohydrates come from plant

foods. (photosynthesis)–There are 6 types of simple carbs –

single sugar units – glucose, fructose, and galactose, and pairs of sugar units – sucrose lactose and maltose.

1. Carbohydrates

• Complex carbs are made from many glucose sugar units that are bonded together.

• Starch is the most abundant card in the diet.

• It is the storage form of energy.• Fiber is a form of carb that humans cannot

digest.– It provides no energy but adds bulk to the

diet to promote normal bowel function.

Functions of Carbohydrates

• Energy• Help the body digest fats• Allow body to use proteins for growth

and maintenance rather than energy.• Carries cholesterol from body, thus

prevents cancer and heart disease.– Fiber stimulates the muscles in

digestive tract and dilutes carcinogens.– Should consume 25 – 50 grams of fiber

daily.

More About Carbohydrates

• Many foods are rich in Carbs because of this deficiencies are rare, unless self prescribed.

• A diet low in carbs causes the body to use protein for enery.

• Food energy is measured in calories.– Carbohydrates have 4 calories of

energy per gram.

Fats

• Another important source of energy.• Belong to a groups of compounds

called lipids which contain both fats and oils

• All lipids contain fatty acids which are chemical chains of carbon, hydrogen, and oxygen.

• Different types of fatty acids contain differing amounts of hydrogen.

Types of Fat• Saturated fatty acids – as much

hydrogen as they can hold. They are generally solid at room temp., palm, palm kernel, coconut oils, and meats.

• Unsaturated fatty acids – fewer hydrogen atoms, liquid at room temp.–Monounsaturated – missing one

hydrogen atom, olive and canola oils– Polyunsaturated – missing two or more

hydrogen atoms, safflower, corn, soybean, and fish oils.

More About Fat• Trans fatty acids – created through a

process called hydrogenation. – This process adds hydrogen to unsaturated fatty

acids and turns liquid into solids. – These fatty acids have odd molecular shapes.

• Cholesterol – fat like substance found in every cell of the body. – It helps transport fatty acids and produce

hormones. – Can be both ingested and produced in the body.– Only comes from animal sources.– A high blood cholesterol level increases risk of

heart disease.

Functions of Fat

• Energy• Carry Fat Soluble Vitamins A, D, E,

and K• Add flavor• Make you feel full faster• Helps make hormones• Cushions and protects internal

organs• Helps maintain body temp.

Last Word(s) on Fat• Saturated fats raise blood cholesterol• mono and polyunsaturated do not.• Deficiencies are rare may result in

low energy level and deficiencies in fat soluble nutrients.

• Provide 9 calories per gram, very concentrated from of energy.

• No more that 35% of daily calories should come from fat. No more than 10% from saturated fat.

Protein• Made up of small units called amino

acids• There are 20 amino acids important for

food health• 9 of these cannot be produced by the

body, thus they are essential amino acids – you have to get them from food.

• Animal products and soybeans have complete proteins

• Other plant foods are incomplete proteins. These are missing one or more essential amino acids.

• Incomplete proteins will not support growth or maintenance.

• Incomplete proteins complement one another.

Protein does what? (functions)• Growth, maintenance, and repair of

tissues.• Aids in the formation of enzymes,

some hormones, and antibodies.• Energy• Regulation of bodily processes such as

fluid balance in cells.• Age, body size, quality of proteins, &

physical state affect protein needs.• Children, larger, heavier, or injured

people need more protein.

Sources and Intake

• Lean meat, poultry, fish, milk, cheese, and eggs.

• Dried beans, peas, and nuts• Deficiency condition called

protein-energy malnutrition. Symptoms include fatigue, weight loss, diarrhea, infections, & stunted growth. – Too much protein is converted to fat

in the body. Once converted it cannot be converted back to use as growth and repair.

Vitamins• Complex organic substances needed

in small amounts for growth, maintenance, and reproduction.

• Body cannot produce vitamins• 2 types Fat soluble (A, D, E, & K) and

Water soluble (B complex and C)• Consuming too many, mostly from

supplements, can be poisonous.

Vitamin A• Vitamin A functions-– chemical compound to help the eyes adapt

to darkness– Promotes normal growth, esp. bones and

teeth.– Skin and mucous membranes rely on

Vitamin A• 2 forms Vitamin A and beta carotene

(provitamin)• Sources include liver, egg yolk, whole milk,

fish oils, deeper yellow or dark green fruits and veggies.

• Deficiencies – night blindness, rough skin, stunted growth, increase in illnesses and disease.

• Too much is rare but may result in fatigue, headaches, nausea, and vomiting.

•

Vitamin D• Vitamin D functions

– Growth and mineralization of bones and teeth– Helps body use 2 minerals - calcium and

phosphorus

• Sources – eggs, liver, fatty fish, fortified into milk and cereals. Sunshine converts a substance in the skin to Vit D.

• Deficiency – Rickets – results from body not being able to use calcium and phosphorus. Crooked legs and misshapen bones.

• In severe cases of over consumption kidneys and lungs can be damaged.

Vitamin E• Functions of Vitamin E– Dietary antioxidant - reduces harmful

effects of oxygen on cells which has been linked to different kinds of cancer.

• Sources – fats, oils, whole grains, cereals, liver, eggs, whole milk, dairy foods, and leafy green veggies.

• Deficiencies very rare but may be present in premature babies. Large doses of supplements can increase the risk of hemorrhage.

Vitamin K

• Functions of Vitamin K –Helps blood to clot–Helps the liver to make prothrombin

• Sources – can be made in human intestines, leafy greens, cauliflower, organ meats, egg yolk.

• Deficiencies are rare. Hemorrhaging due to lack of blood clotting.

Vitamin C• AKA ascorbic acid• Cannot be stored in the body.• Many functions

– Formation and maintenance of collagen which is the cement that holds tissue together. (protein that is part of connective tissue)

– Makes walls of blood vessels firm– Helps wounds heal and bones mend– Aids in formation of hemoglobin (in red

blood cells)– Fight infections– Dietary Antioxidant

Vitamin C• Sources – citrus fruits, strawberries,

cantaloupe, leafy greens, green peppers, broccoli, and cabbage.

• Smokers need extra vitamin c because of cell damage from smoke.

• Deficiency – poor appetite, weakness, bruising, and soreness in joints. Scurvy includes weakness, bleeding gums, tooth loss, and internal bleeding.

• Excessive Vitamin C can cause nausea, cramps, and diarrhea.

Thiamin (B Vitamin)• Work together with other B vitamins• Functions –

– helps the body release energy from food.– Forms coenzymes needed to break down

carbs.– Helps promote normal appetite and

digestions– Keeps the nervous system healthy.

• All foods except fats, oils and refined sugars have thiamin. Foods high in nutrient are wheat germ, pork, and whole grains

• Deficiency – Beriberi- cramping pains in feet and legs, paralysis, and possibly fatal heart disturbances.

Riboflavin (B Vitamin)• Functions – – forms coenzymes to break down carbs.– Helps cells use oxygen– Helps skin, tongue, and lips, prevents

scaly and greasy spots• Sources – organ meats, milk, milk

products, eggs, oysters, leafy greens, whole grains and enriched products.

• Deficiency – swollen cracked lips and skin lesions. Inflammation of the eyes.

Niacin (B vitamin)

• Functions– Coenzyme for complex chemical reactions– Keeps mouth, skin, tongue, and digestive

tract healthy.– Helps cells use other nutrients

• Sources – muscle meats, poultry, peanuts. Body can make from tryptophan found in milk.

• Deficiency – Pellagra – skin lesions and digestive problems, mental disorders and death.

Vitamin B 6• Functions–Helps nerve tissues function– Regeneration of red blood cells– Breaks down energy nutrients–Helps turn tryptophan to niacin

• Sources – muscle meats, liver, veggies, whole grains

• Deficiencies – rare – skin lesions, soreness of mouth and smooth red tongue.

Folate (B complex vitamin)

• Functions– Helps produce normal blood cells– Biochemical reactions in the cells– Prevent brain and spinal cord damage in

unborn babies

• Sources – broccoli, asparagus, leafy greens, dry beans, and peas, liver, yogurt, strawberries, bananas, oranges, and whole grain cereals.

• Deficiency – inflamed tongue, digestive disorders, and anemia

Vitamin B 12• Functions –

– promotes normal growth– plays a role in the normal functioning of

cells in the bone marrow, nervous system and intestines.

• Sources – animal protein foods, yeast, fortified into cereal. Does not come from plant food.

• Deficiency – sore tongue, weakness, apathy, and nervous system disorders. In extreme cases pernicious anemia a potential fatal disease.

Pantothenic Acid (B vitamin)

• Functions – – part of coenzyme A needed to use energy

nutrients– promotes growth and helps make

cholesterol

• Sources – All plant and animal tissues, organ meats, yeast, egg yolk, bran, wheat germ, dry beans, and milk.

• Deficiencies are very rare – can include vomiting, sleeplessness, and fatigue.

Biotin (B vitamin)• Functions – – breaks down fats, carbs, and proteins, – an essential parts of several enzymes.

• Sources – kidney, liver, chicken, eggs, milk, fresh veggies, and some fruit.

• Deficiencies are rare and can include scaly skin, mild depression, fatigue, muscular pain, and nausea.

Minerals• Make up about 4% of body weight• Regulate body processes• Need 21 minerals daily for good

health• 2 types –Macromineral – >10omg

• Calcium, phosphorus, magnesium, sodium, potassium and cholorine

–Microminerals (trace) < 100 mg• Iron, zinc, iodine, and fluorine (copper,

selenium, manganese)

Calcium (Macro)• Body contains more calcium than any other

nutrient• Functions –

– Combines with phosphorus to build and strengthen bones and teeth.

– Helps blood clot– Keeps heart and nerves working properly– Regulates the use of other mineral in the body

• Sources – milk, milk products, other dairy products, fortified into some juices and cereals

• If the product says “good source” it provides 10-19% of daily needs. If it says “excellent source” it provides more than 20%

• Deficiency – Very common to have a deficiency of calcium. Osteoporosis in elderly, bone malformations in children and young adults.

Phosphorus (Macro)

• Second to calcium in amount found in body• Functions –

– works with calcium to give strength to bones and teeth

– Aids in storing and releasing energy – Helps balance alkalis and acids in blood– Helps body use other nutrients.

• Sources – meat, poultry, fish, eggs, milk, and soft drinks

• Deficiencies - very rare, however too much causes calcium to be pulled from bones

Magnesium (Macro)• ½ of our magnesium is in our skeleton

the other ½ is in soft tissue and fluids• Functions –

– Helps body use energy producing nutrients– Regulates body temp and keeps nervous

system working– Helps muscles contract and alkalis/acid

balance• Sources – whole grains, nuts, beans,

dark greens, and meats• Deficiencies generally appears in ill

individuals and alcoholics and can include twitching, muscle tremors, an irregular pulse, insomnia, and muscle weakness.

Sodium, Chloride, and Potassium (Macro)

• Work as a team – found in blood plasma and fluids outside the cells.

• Functions – – control osmosis – the process whereby

fluids flow in and out of the cells.– Helps maintain acid/alkali balance– Help nervous system and muscles work

properly and healthy blood pressure• Sources – salt, meats, milk products,

seafood, potatoes, beets, legumes, prune juice, bananas, and peaches.

• Deficiencies are very rare, too much sodium may cause hypertension

Iron (Micro)• Our bodies contain 4g iron, ½ of this is

in the blood.• Functions –

– Combines with protein to form hemoglobin• Hemoglobin is a protein pigment in red blood cells

that takes oxygen from the lungs are carries it through the body.

– The body does not excrete any iron, it stores it.

– Eating a diet high in vitamin C enhances iron absorption.

• Sources – fortified cereal, liver, meat, egg yolks, leafy greens, and legumes.

• Deficiency – anemia occur when iron reserves are low. Symptom are loss of appetite, pale skin, and tiredness.

Zinc (Micro)• Functions –

– helps enzymes work– helps wounds heal– Aids in functioning immune system– Promotes normal growth and development

Sources – meat, poultry, seafood, legumes, and whole grains

Deficiencies are poor wound healing, impaired taste and night vision, stunted growth and sexual development.

Iodine (Micro)• Stored in the thyroid gland• Functions – – An essential part of thyroxine – a

hormone produced by the thyroid that regulates energy use.

• Sources – seafood, seaweed, iodized salt

• Deficiency – Goiter – visible swelling of the thyroid gland. Insufficient iodine during the prenatal period can cause severe mental retardation.

Fluorine (Micro)• Found in teeth and bones• Functions – prevents tooth

decay, esp. during the development of teeth.

• Sources – not found in commonly eaten food. Found fortified and naturally in drinking water. Toothpaste

Water• Essential for life - cannot live more than

a few days without it. Makes up 50 – 75 percent of your body weight.

• Functions– Proper digestion– Cell growth and maintenance– Chemical reactions– Lubricates the joints and cells– Regulates body temp.

• Sources – 54% from liquids – 37% from foods

• The body excretes most liquids through kidneys and remaining through skin, lungs and feces.

Water

• Requirements – divide body weight by 2 the result is the number of ounces of water needed daily.

• Requirements increase with activity and illness, as well as those with high protein diets and those living in hot climates.