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NUTRITION
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6 Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water
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3 Energy Nutrients Carbohydrates 4 calories/gram Fats 9 calories/gram Protein 4 calories/gram
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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Fat Soluble Vitamins Vitamin K
Needed for blood clotting Foods: dark green leafy vegetables, liver.
Synthesized by bacteria in the large intestine
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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
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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
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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
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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
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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
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Iodine Part of thyroid hormone—responsible for
basal metabolic rate Amount in food varies according to the
amount in soil Foods: seafood, iodized salt
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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
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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
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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