NUTRIENTS AND YOUR DIET

GUEST LECTURE BY DR SHUBHANGI GUPTA (Ph.D.)

NUTRIENTS

Nutrients are substances that provide energy and materials for development, growth, and repair.

TYPES OF NUTRIENTS

1. CARBOHYDRATES 2. PROTEINS 3. FATS 4. VITAMINS 5. MINERALS 6. WATER 7. FIBER

Nutrients that contain carbon are organic nutrients.

Carbohydrates, fats and proteins (macronutrients) usually need to be broken into simpler molecules to be used by the body.

CARBOHYDRATES

Main source of energy: 4 calories/gram. Contain carbon, hydrogen, and oxygen. During cellular respiration breaking

carbohydrate molecules releases energy.

TYPES OF CARBOHYDRATES

3 types of carbohydrates: sugar, starch, and cellulose.

Sugars are simple carbohydrates. Your body uses sugar in the form of glucose. Starch and cellulose are complex

carbohydrates. Starch is found in potatoes and grain based

foods. Cellulose is obtained from plant cell walls.

PROTEINS

Involved in replacement and repair of body cells, acid-base balance.

As enzymes, they control the rate of chemical reactions.

Energy source: 4 calories/gram. Protein molecules contain carbon,

hydrogen, oxygen, and nitrogen. Amino acids are the building blocks of

proteins.

AMINO ACIDS Proteins are made from 20 different amino

acids. 11 can be built by the body: Non-Essential

Amino Acids (NEAA). 9 must be obtained from food: Essential

Amino Acids (EAA). Complete protein sources supply all EAA :

Animal foods. Incomplete protein sources supply some

but not all EAA: Plant foods. Vegetarians must eat a wide variety to get

good sources of proteins

FATS

Fats are required for long-term energy, and the absorption of some vitamins.

They help in insulation. Energy source: 9 calories/gram. Fats are stored as fatty tissues. As fat is digested, it breaks into smaller

molecules called fatty acids and glycerol.

TYPES OF FATS SATURATED FATS:

Solid at room temperature Primarily found in animal fats Negative effects on heart health

UNSATURATED FATS: Liquid at room temperature Vegetable oils Positive effects on heart health

TRANS FATS: Altered form of unsaturated fats (hydrogen

added) Raises levels of “bad” cholesterol & lowers

levels of “good” cholesterol.

VITAMINS

Organic compounds needed in small amounts for normal growth, reproduction, and maintenance of health.

Provide no energy: 0 calories/gram. Required in smaller amounts than macro-

nutrients. Types are Water-soluble and Fat-soluble:

WATER- SOLUBLE:- B-complex vitamins and Vitamin C.

FAT- SOLUBLE:- Vitamins A,D,E, K.

MINERALS

Inorganic nutrients. Act as structural elements and regulators

of many body processes. Provide no energy: 0 calorie/gram. Types:

MACRO MINERALS ( Calcium, Iron). TRACE MINERALS (Copper, Iodine).

WATER

Human body is 60% water. Provides medium for nutrients, waste

transport, temperature control. Major part of blood is water. To replace lost water, you need to drink at-

least 2L everyday. Sources: beverages, fruits, vegetables.

FIBER

Cellulose based plant material that humans can not digest.

Provides no energy: 0 calories/gram. Types:

SOLUBLE (gel forming). INSOLUBLE (absorbs water).

Aids in digestion, lowers blood cholesterol. Sources: whole grains and pulses, whole fruits

and vegetables.

HEALTHY EATINGTips for a balanced diet for a healthier you.

DIETARY GUIDELINES Include lots of whole fruits, vegetables and lean milk

products. Choose whole grains often. Limit added sugars, canned juices and carbonated

beverages. Total fat: 20-35% of total calories. Saturated fat: <10% of total calories. Cholesterol: <300mg/day. Limit trans fats. Choose oils from plant sources often. Include varied food groups to obtain essential amino

acids, vitamins and minerals in adequate amounts. Include whole pulses and legumes with lean milk or meat

products for a good combination protein.

EAT WELL! THANK YOU.