1. Carbohydrates (CHO), Protein, Fats

2. Nutrition
The study of how your
body uses the food that
you eat

3. Nutrients
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

4. 6 Classifications of Nutrients
Protein
Fat
Carbohydrate
Vitamins
Minerals
Water
Sugars
Starches
Cellulose

5. What is a Calorie?
Calorie
  A unit of measure for energy in food

6. Calories Per Gram Protein = 4 calories per gram
Fat = 9 calories per gram
Carbohydrate = 4 calories per gram

7. Carbs
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

8. Carbohydrates Digestion convert all CHO to glucose Glucose fates
Stored as glycogen in muscle and liver
Converted to fat for energy storage

9. Carbohydrates
Simple
sugars—including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, and honey—that are quickly and easily absorbed into the bloodstream
Formed of two simple sugar units

10. Simple Carbohydrates Quick energy Sugars found naturally in foods
Added sugars
Food labels end in “-ose”
Lactose
Fructose

11. 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
Formed by 3 or more simple sugar units

12. Complex Carbohydrates
Sustained/long term energy
Starches [complex carbohydrate] (pasta, rice, breads)
What’s good about fiber?

13. Ways to Get More Fiber Eat more fruits and vegetables
Eat whole grain foods
Most American diets are deficient in fiber. The RDA for fiber is grams per day. Most Americans probably get about grams in their diet.
Ways to get more fiber in the diet is to eat more fruits and vegetables and to eat more whole grain foods.
(This slide provides a lead in for next slide) 11

14. Dietary Fiber Soluble Fiber-dissolves in water
oatmeal, oat cereal, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, celery, and carrots.
attract water and form a gel which slows down digestion
delays the emptying of your stomach and makes you feel full, which helps control weight.
SCFA help overall health, stabilize blood glucose levels, lower low-density lipoproteins (LDL) or "bad"cholesterol in the blood, increase the production of immune cells, and promote colon health
Soluble fiber helps maintain stable PH in intestines, aids in the absorption of certain minerals, and increases the production of helpful bacteria in the colon
Insoluble acts as a cleanser of digestive tract, remains intact and fibrous, so more particles within the intestine clump together with insoluble fiber

15. Fiber Cont. Insoluble Fiber- does not dissolves in waste
Does not break down in digestive tract so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut
Helps with regularity, retains water, makes stools softer
Whole wheat bread, brown rice, most vegetables

16. Proteins
Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids

17. Proteins
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
Non-essential

18. Esssential Body cannot produce them 9 essential amino acids
Valine, Leucine, Isoleucine, Threonine, Lycine, Histidine, Phenylalanine, Tryptophan, Methionine

19. Non-essential Non-essential
Body produces them
11 non-essential
Non-essential does not imply that these amino acids are not important. Non-essential simply means that these amino acids are not needed in the diet since the body can manufacture them from other substrates. The 9 essential amino acids, however, must be supplied by the diet since they cannot be synthesized.

20. Sources of Proteins Complete-Animal Source Incomplete- Plant Source
Contain all 9 essential amino acids
meats, dairy
Incomplete- Plant Source
Do not contain all 9 essential amino acids
beans, nuts, legumes, grains
Vegetarian diets, why it can be difficult to get needed nutrients
Meat sources of protein are complete proteins, they have all 9 essential amino acids
Plant sources are incomplete, they do not have all 9 essential amino acids, must combine different plant proteins so you can get all 9 amino acids or that protein is doing your body no good

21. Side Note
Animal proteins provide all 9 essential amino acids along with most of the other non-essential ones and are therefore, they are called complete proteins.
Vegetable proteins provide some of the essential amino acids but not all of them so they are called incomplete proteins. With a balanced diet individuals can get sufficient amounts of protein from these vegetable sources

22. Excessive Protein
The body doesn’t have a large storage depot for protein, as it does for carbohydrate and fat. The protein we eat from food has to be handled as we eat it. Like rookies sitting on the bench waiting for their chance to play, the amino acids in the pool are ready and waiting to be utilized. Either the amino acids are used within a limited time to build a body protein, or they are transformed.
If amino acids in the pool aren’t needed to become a protein, the body is equipped to reconfigure them either back to glucose to be used as energy or into fat

23. Fats
A natural oily or greasy substance occurring in animal bodies, esp. when deposited as a layer under the skin or around certain organs

24. Fats
Adipose Tissue
 a kind of body tissue containing stored fat that serves as a source of energy; it also cushions and insulates vital organs
Where is adipose tissue in the body?
Beneath skin, internal organs, bone marrow,
If food label says 0 trans fat, can be up to .5 mg per serving. Read ingredients, hydrogenated or partially hydrogenated oils are trans fat!
Omega 3, 6, only essential fatty acids, cant be made in body, reduced triglycerides, heart rate, blood pressure, and atherosclerosis, crucial role in brain function and normal growth and development.

25. Saturated Saturated Fatty Acids- animal
a fatty acid whose carbon chain cannot absorb any more hydrogen atoms; found chiefly in animal fats
saturated (solid at room temperature)
Animal fats (fat in cheese, eggs, meat) are saturated

26. Unsaturated Unsaturated Fatty Acids- Vegetable Unsaturated 2 groups
a fatty acid whose carbon chain can absorb additional hydrogen atoms
unsaturated (liquid at room temperature)
Vegetable fats (vegetable oils) are unsaturated
Unsaturated 2 groups
Poly-unsatrated
Mono-unsatrated

27. Composition of Oils (%)
Type Sat Poly Mono
safflower
sunflower
corn
soybean
sesame
peanut
palm
olive
canola
Oils vary in the degree of saturated and unsaturated fats. In
general it is best to use oils that contain a higher percentage of mono-unsaturated fats (olive / canola).
Comparison of the types of fats and their effect on health:
Saturated fats - increase cholesterol levels
Poly-unsaturated fats - have little effect on cholesterol
Mono-unsaturated fats - can lower levels of blood cholesterol
Because canola and olive oil have the most mono-unsaturates they are probably the best choices for oils. Side Point: People in the Mediterranean use a lot of olive oil in cooking but have a low incidence of CHD because the oil is mono-unsaturated. 12

28. Oils vary in the degree of saturated and unsaturated fats.
In general it is best to use oils that contain a higher percentage of mono-unsaturated fats (olive / canola).
Comparison of the types of fats and their effect on health:
Saturated fats - increase cholesterol levels
Poly-unsaturated fats - have little effect on cholesterol
Mono-unsaturated fats - can lower levels of blood cholesterol

29. Trans-fatty acids
The process of hydrogenation is used to convert unsaturated vegetable oils into saturated fats (margarine) This process forms "trans"- fatty acids instead of the natural fatty acids that occur naturally in saturated fats.
Partially Hydrated is not good at all. Look at labels

30. Omega 3 & 6 fatty acids
only essential fatty acids, cant be made in body
reduce triglycerides, heart rate, blood pressure, and atherosclerosis, crucial role in brain function and normal growth and development.
Fish found in cold waters, such as salmon, mackerel and sardines, have the highest concentration of omega-3 fatty acids.
Omega 6 is found in corn, safflower, sunflower, soybean and cottonseed oils

31. Compound Lipid: Lipoproteins
High Density Lipoproteins
Low Density Lipoproteins 20

32. Fats Cholesterol LDL HDL
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
LDL causes blockage of arteries, atherosclerosis. Less dense than HDL, deposit onto walls of arteries, causing plaques. High LDL cholesterol levels increase the risk of heart attacks
HDL scavenges LDL and takes it to liver for reprocessing, scrubs vessels clean chemically, higher levels of HDL are good, <60 milligrams per deciliter,

33. Lipids Cont.
LDL causes blockage of arteries, atherosclerosis. Less dense than HDL, deposit onto walls of arteries, causing plaques. High LDL cholesterol levels increase the risk of heart attacks
HDL scavenges LDL and takes it to liver for reprocessing, scrubs vessels clean chemically, higher levels of HDL are good

34. Recommended Dietary Intake
CHO
CHO (55-60%)
FAT
FAT (<30%)
PRO
PRO (10-15%)
PRO (10-15%)
Review the overall diet recommendations
Carbohydrates (55-60%)
Fats (30%)
Proteins (10-15%) 14