A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function
Nutrients
Protein Fat Carbohydrate Vitamins Minerals Water
6 Classifications of Nutrients
SugarsStarchesCellulose
Protein = 4 calories per gram Fat = 9 calories per gram Carbohydrate = 4 calories per gram
Calories Per Gram
Carbohydrates◦ Any of various neutral compounds of carbon,
hydrogen, and oxygen (as sugars, starches, and celluloses) most of which are formed by green plants and which constitute a major class of animal foods
Proteins◦ Any of a class of nitrogenous organic compounds that
consist of large molecules composed of one or more long chains of amino acids
Fats◦ A natural oily or greasy substance occurring in animal
bodies, esp. when deposited as a layer under the skin or around certain organs
Simple◦ sugars—
including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, and honey—that are quickly and easily absorbed into the bloodstream
Carbohydrates
Quick energy Sugars found naturally in foods Added sugars Food labels end in “-ose”
◦ Lactose◦ Fructose
Simple Carbohydrates
Complex◦ a
polysaccharide, such as a carbohydrate, that is composed of a large number of glucose molecules, so called to distinguish it from a simple sugar
Carbohydrates
Found in fruit, vegetables, and whole grains Soluble Fiber
◦ Oatmeal, nuts and seeds, dry beans and peas◦ Ferments in large intestine, producing short chain
fatty acids Insoluble Fiber
◦ Does not break down in digestive tract◦ Helps with regularity, retains water, makes stools
softer◦ Whole wheat bread, brown rice, most vegetables
Dietary Fiber
Amino Acids◦ The building block of protein in which each is
coded for by a codon and linked together through peptide bonds
◦ 20 amino acids Essential
◦ Body cannot produce them◦ 9 essential amino acids
Non-essential◦ Body produces them ◦ 11 non-essential
Proteins
Complete◦ Contain all 9 essential amino acids◦ Meat sources of protein
Incomplete◦ Do not contain all 9 essential amino acids◦ Plant sources of protein
Proteins
Adipose Tissue◦ a kind of body tissue containing stored fat that
serves as a source of energy; it also cushions and insulates vital organs
Saturated Fatty Acids◦ a fatty acid whose carbon chain cannot absorb
any more hydrogen atoms; found chiefly in animal fats
Unsaturated Fatty Acids◦ a fatty acid whose carbon chain can absorb
additional hydrogen atoms Trans-fatty acids Omega 3 & 6 fatty acids
Fats
Cholesterol◦ occurs in all animal tissues,
especially in the brain, spinal cord, and adipose tissue, functioning chiefly as a protective agent in the skin and myelin sheaths of nerve cells, a detoxifier in the bloodstream, and as a precursor of many steroids
LDL◦ the cholesterol in low-density lipoproteins; the ‘bad’
cholesterol; a high level in the blood is thought to be related to various pathogenic conditions
HDL◦ the cholesterol in high-density lipoproteins; the ‘good’
cholesterol; a high level in the blood is thought to lower the risk of coronary artery disease
Fats
Organic compounds Help your body grow, develop and stay
healthy◦ Water Soluble
B vitamin complex Vitamin C
◦ Fat Soluble Vitamins A, D, K, and E
Vitamins
Body does not store them Must be replaced each day Easily destroyed or washed out during food
preparation and storage
Water Soluble
VITAMIN C •most famous vitamin•helps form collagen or body cement•helps in growth and repair of body tissue and blood vessels•prevents scurvy•can be decreased by cigarette smoking, stressful injuries and oral contraceptives•excessive doses can cause kidney stones and break down red blood cells
Water Soluble
B1 - Thiamine •energy metabolism, nerve function, & muscle control
B2 - Riboflavin •involved in use of fat, protein and carbohydrates
Niacin •energy metabolism, maintain healthy nervous system and skin
B6 •normal immune and nervous system
B12 •producing antibodies, helps folacin function, maintenance of nerve tissue
Folacin •synthesize DNA•cell division
Water Soluble
Small amounts needed for good health Stored in liver Will not be lost in preparation Megadoses can lead to health problems and
can be toxic
Fat Soluble
VITAMIN A •vital to good vision•prevents night blindness•severe deficiency causes blindness•necessary for healthy skin, hair growth•keeps mucous membranes healthy
VITAMIN D •found in foods and obtained from the sun•helps bones use the mineral calcium to build strong bones•prevents rickets
Fat Soluble
VITAMIN E •helps breakdown polyunsaturated fats•antioxidant, protecting blood cell membranes from overexposure to oxygen
VITAMIN K •essential for clotting of blood•found in foods and manufactured by Vitamin K producing bacteria in the small intestines
Fat Soluble
Inorganic compounds Help your body grow, develop and stay
healthy◦ Macrominerals
Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur
◦ Trace minerals Iron, manganese, copper, iodine, zinc, cobalt,
fluoride, and selenium
Minerals
Calcium◦ RDA: 14-18 yrs, 1300 mg◦ Overdose: more than 3000 mg, dehydration,
diarrhea, lethargy, nausea, stomach pain◦ Deficiency: high blood pressure, muscle cramps
and osteoporosis Chloride
◦ RDA: 750 mg◦ Overdose: no upper limit◦ Deficiency: muscle spasms and weakness
Macrominerals
Magnesium◦ RDA: 410 mg males 360 mg females◦ Overdose: almost impossible, 1000mg + per day can
lead to diarrhea, fatigue, stomach cramps and vomiting◦ Deficiency: muscle cramps, nausea, numbness, poor
appetite, rapid heartbeats and vomiting Phosphorus
◦ RDA: 1250 mg per day◦ Overdose: lead to calcium being deposited on the soft
tissues and reduced absorption of the other macrominerals
◦ Deficiency: include anemia, confusion, increased risk of infection, osteomalacia and weakness
Macrominerals
Potassium◦ RDA: 4.7 g per day◦ Overdose: diarrhea, nausea, stomach pain, ulcers◦ Deficiency: confusion, dry skin, muscle cramps,
thirst Sodium
◦ RDA: >2400 mg per day◦ Overdose: fluid retention, high blood pressure,
heart disease, kidney ◦ Deficiency: confusion, headaches, lethargy and
nausea
Macrominerals
Sulfur◦ RDA: none set◦ Overdose: no upper limit◦ Deficiency: arthritis, circulatory problems,
inflammation, nerve disorders and skin problems
Macrominerals
Chromium◦ RDA: 35 mg/day males, 24 mg/day females
Copper◦ RDA: 890 mcg/day
Fluoride◦ RDA: 3 mg/day
Iodine◦ RDA: 150 mcg/day
Trace Minerals
Iron◦ RDA: 11 mg/day males, 15 mg/day females
Manganese◦ RDA: 2.2 mg/day males, 1.6 mg/day females
Molybdenum◦ RDA: 43 mcg/day
Selenium◦ RDA: 55 mcg/day
Trace Minerals
Makes up about 60% of your body weight Flushes toxins out of vital organs Carries nutrients to your cells Lack of water can lead to dehydration
Water
You lose water through your breath, perspiration, urine and bowel movements
Must replenish its water supply by consuming beverages and foods that contain water
Men is roughly 13 cups Women is roughly 9 cups On average, food provides about 20
percent of total water intake
How Much Water?
Exercise◦ 1.5 to 2.5 cups of water for short bouts of exercise◦ Longer duration events will need more, depending
on how much you sweat during exercise◦ Sports drinks are good for long, intense activities
because they replenish sodium as well◦ Continue replacing fluids after activity is over
Factors Affecting Water Needs
Environment◦ Hot or humid weather can make you sweat and
requires additional intake of fluid. ◦ Heated indoor air also can cause your skin to lose
moisture during wintertime. ◦ Altitudes greater than 8,200 feet may trigger
increased urination and more rapid breathing, which use up more of your fluid reserves
Factors Affecting Water Needs
Illness◦ Fever, vomiting, diarrhea can cause increased
fluid loss◦ May need increased fluid intake if you develop
certain conditions, including bladder infections or urinary tract stones
Pregnancy/Breast Feeding◦ Need additional fluids to stay hydrated◦ Pregnant women drink about 10 cups◦ Women who breast-feed consume about 13 cups
Factors Affecting Water Needs
A calorie is a calorie is a calorie! You can eat the appropriate amount of
serving sizes, and still be WAY over your caloric needs.
16 cal/day for each pound of body weight to maintain current weight