Nutrition

1. Carbohydrate

2. Fat3. Protein4. Vitamins5. Minerals6. Water

The Six Nutrients

I. Carbohydrates supply energy reduce refined

carbohydrates (sugars) in diet, while adding more complex (whole grains, vegetables, fruits, etc.)

A. Sugar- simple carbohydrate1. Monosaccharide - simple sugar Glucose (dextrose) - found in fruits and

vegetables; other sugars and starches break down into it during digestion

Fructose - fruit sugar

Types of Carbohydrate

2. Disaccharide - double sugar; breaks down into simple sugars during digestion

◦Lactose - milk sugar (found only in milk)◦Sucrose - table sugar

More Sugar Types . . .

B. Starches - Complex carbohydrate; breaks down to simple sugars during digestion

C. Fiber - most complex, found in plants◦fiber or roughage in diet - does not

completely break down ◦does not supply energy

Types of Carbohydrates

Most concentrated form of food energySlower to digest, so that you feel full

longerContributes to flavor/tenderness in

meats

II. Fat

A. Saturated

◦comes from animal sources◦solids at room temperature◦restrict in diet◦avoid hydrogenated plant

sources (margarine &shortening)

Types of Fat

◦liquid at room temperature◦canola and olive oil - best

to consume

B. Unsaturated Fats

1. Trans fatty acids

2. Found in hydrogenated products – margarine and shortening

3. Exposing unsaturated oils to heat creates trans fats

4. May raise blood cholesterol - LDL

Trans FatAvoid:

waxy, fat-like substance found in most body tissue (particularly the brain, nervous system, and blood)

during digestion, cholesterol helps to break down fats so they can be absorbed through the wall of the small intestine

Cholesterol- An alcohol, not a fat

Cholesterol

foods that are high in saturated fat are also frequently high in cholesterol

the body obtains a third of its cholesterol from food and makes the rest,

a high level of cholesterol, over 200 mg, is associated with heart disease

Cholesterol

• The bloodstream transports cholesterol throughout the body by lipoproteins.

• LDL - low density lipoproteins (bad)

• HDL - high density lipoproteins (good)

Cholesterol

build and repair body tissue antibodies made of protein

III. Protein

Composed of amino acids Essential - cannot be manufactured by the

body, so must be eaten as food, and must be available at the same time

Non-essential (body manufactures these, so they don't have to be eaten)

Protein

A. Complete◦ animal sources ◦ contain all of the essential

amino acids

Protein

B. Incomplete◦ plant sources◦contain only some of the essential amino acids

◦vegans rely on incomplete proteins they get from peanut butter, legumes, nuts, soybeans, tofu, etc.

Protein

regulate body processes (approximately 20 known at present)

high biological activity, a little goes a long way

must be supplied by diet (or supplement)

IV. Vitamins

A. Fat soluble - stored in body fat; excessive levels may be dangerous

B. Water soluble - must be eaten daily

Vitamins

1. Vitamin A - Retinol ◦ source: dark green and yellow vegetables

contain carotene, which is converted by the body to retinol

◦ important for healthy skin, hair, mucous membranes

◦ essential for good vision◦ an anti-oxidant

A. Fat Soluble

◦ Calciferol◦ source: sunlight (body

manufactures when skin is exposed)◦ enriched milk◦ aids the use of calcium and phosphorus ◦ deficiency in children - rickets (poor bone

growth); adults - osteoporosis - loss of bone density

2. Vitamin D

Oxidation - as a part of their normal function, cells make toxic molecules called free radicals (missing an electron)◦ Contributes to aging and disease◦ Cancer, cataracts, heart disease

Vitamins – C, E, and beta carotene Get the RDA of these or take a supplement if you rarely eat

deeply colored vegetables

Antioxidants

1. Vitamin B complex - Many differing, but similar vitamins.

Sources - grainsDeficiencies affect skin, hair,

nervous system

Water Soluble Vitamins

•Ascorbic Acid

•Source Citrus Fruit

•Scurvy

•Helps resist infection

Water Soluble VitaminsVitamin C

inorganic, neither plant or animal from the soil microscopic forms

(mineral crystals) dissolve in water, they are first utilized by plants, which take them up and incorporate them in vegetable matter

Minerals

◦body's most abundant mineral, needed for

growth of bones and teeth ◦found in milk and milk products (needs

vitamin D to work properly) ◦ deficiency: osteoporosis, rickets

Major MineralsCalcium

◦ works with potassium to help muscle activity ◦ aids in maintaining the body's proper water balance –

excreted in sweat◦ excess is strongly linked to high blood pressure, kidney

damage, heart disease

Major Minerals

Sodium

important for every body function (fluid function, maintaining regular heartbeat)

deficiency: nerve disorders, irregular heartbeat, overall weakness, poor reflexes, dry skin

Major MineralsPotassium

◦for carbohydrate and mineral metabolism, muscle function, bone growth

◦ utilization of glucose for energy ◦deficiency may result in heart disease,

blood clots in the heart and brain, muscle tremors

Major MineralsMagnesium

◦proper functioning of the thyroid gland ◦sources: saltwater fish, iodized salt ◦deficiency may cause poor metabolism,

hardening of the arteries, sluggish mental activity, heart palpitations, and nervousness, goiter

Trace MineralsIodine

◦found in the body combined with protein◦sources: liver, sardines, oysters, brewer's yeast,

lentils, prunes◦important for the manufacture of hemoglobin◦deficiency: anemia (unusual fatigue, weakness,

headaches, pallor)

Trace MineralsIron

◦found in bones and teeth (prevent decay) ◦sources: fluoridated water, seafood, cheese, milk ◦excess: affect the metabolism of vitamins and may

harm kidneys, liver, heart, and central nervous system

Trace MineralsFluorine

composes at least 60% of the body essential for life aids in the digestive process and

carries nutrients helps remove waste products controls body temperature

Water

• Deficiency – Dehydration (increases heart rate and body temperature)

• Better than sports drinks, unless the heat is extreme or you are exercising continuously for over 1 ½ hours (sports drinks have too much sugar and salt)

Water