NUTRITION

1. NUTRITION

2. 6 Classes of Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. Fat Soluble Vitamins • Vitamin K • Needed for blood clotting • Foods: dark green leafy vegetables, liver. Synthesized by bacteria in the large intestine

15. 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

16. 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

17. 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

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

19. 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

20. Iodine • Part of thyroid hormone—responsible for basal metabolic rate • Amount in food varies according to the amount in soil • Foods: seafood, iodized salt

21. 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

22. 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

23. 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 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