1. Human Nutrition

2. First of all… Why do we need to eat? Why do we need to eat a balanced diet?

3. Nutrition is: From Latin: “nutrire” = “nourishing” Obtaining organic substances and mineral ions from which organisms obtain their energy and raw materials for growth and tissue repair.

4. 6 Types of Nutrients Carbohydrates Proteins Fats Vitamins Inorganic Ions (“Minerals”) Water

5. Body Composition

6. Describing the Nutrients There are several ways to classify the classes of nutrients. – Organic or inorganic – Essential or nonessential – Macronutrient or micronutrient – Energy yielding or not

7. Classifying Nutrients Essential nutrients – nutrients the body either cannot make or cannot make enough of to meet its needs. – These nutrients must be obtained from foods (ingested in some manner) – Examples: Vitamins Calcium, iron, and other minerals Some of the amino acids

8. Classifying Nutrients Nonessential nutrients – body can make from other nutrients ingested  Examples: Cholesterol Some amino acids

9. Classifying Nutrients by Composition Organic nutrients - contain carbon Carbohydrates Lipids Proteins Vitamins Inorganic nutrients - do not contain carbon Minerals Water

10. Quantity Needed Macronutrients: need in relatively large amounts – Carbohydrates, lipids, proteins Micronutrients: need in relatively small amounts – All other nutrients

11. Classifying Nutrients Energy-yielding nutrients (3): – Carbohydrates – Fats (lipids) – Proteins Where does the energy come from?

12. Energy Density

13. Organic vs. Inorganic Nutrients Organic Molecules contain Carbon Typically components of plant or animal tissues. For example: Pepper (ground plant fruits) Inorganic No Carbon Typically “stand-alone” substances. For example: Salt (mineral of NaCl)

14. Organic or Inorganic? Sugar Iron Wood Water Oxygen Alcohol O I O I I O

15. Why Do Humans Need Nutrients? To give us ENERGY! – We need energy for heat, movement, and chemical reactions in our bodies. – Carbs + Fats. To give us Building Materials: – We need to build the cells in our bodies. – Proteins.

16. Why Else? To give us Chemicals for Reactions – We need chemicals to make chemical reactions take place in our bodies. – Proteins, vitamins, minerals, and water.

17. Carbohydrates Carbo = carbon Hydrate = water = hydrogen and oxygen So “carbs” are molecules of C, H, and O.

18. I bet you can do this… What’s a saccharide? A monosaccharide? A disaccharide? A polysaccharide? “sugar” “one sugar” “two sugars” “many sugars”

19. Simple Sugars: Monosaccharides A single ring of C, O, and H. Glucose (yum!)  Fructose Galactose

20. Complex Sugars: Disaccharides Two sugar rings linked together. Glucose + Galactose = Lactose

21. Complex Sugars: Polysaccharides 3 Types: – Cellulose Makes up plant cell walls – Starch Stored as food reserve in plant cells – Glycogen Stored as food reserve in animal liver and muscle cells

22. Cellulose

23. Starch

24. Glycogen (in liver cells)

25. Why do we need Carbs? One reason: Energy! Plants take energy from the Sun, and turn it into carbohydrates. Animals eat plants and use the energy to do work (survive). Extra carbohydrates are changed into Fat.

27. What is a Low-Carb Diet? Low-carbohydrate diets restrict caloric intake by reducing the consumption of carbohydrates to 20 to 60 g per day (typically less than 20 percent of the daily caloric intake). The consumption of protein and fat is increased to compensate for part of the calories that formerly came from carbohydrates. … but what are calories?

28. Calories Energy in food is measured in Calories. Average need is 2,000 calories per day. Carbs have lots of energy (lots of calories). Going on a low-carb diet means you get less energy out of your food. Is that a good idea?

29. Proteins A long molecule made of smaller molecules called amino acids.

30. Amino Acids There are only 20 different amino acids. They can be linked in any order. A protein’s “identity” is based on the number and order of amino acids.

31. Amino Acids

32. Protein Chains

33. Protein Molecules

34. Where Do We Get Proteins? We make them from amino acids. When we eat proteins, the molecules are chopped up into amino acids. Then we put them back together to make the proteins we need.

35. Sources of Proteins

36. Why Do We Need Proteins? Building Blocks for our cells: – Cell membranes – Muscle: for cells to produce movement – Bones/Skin: Collagen – Hair/Nails: Keratin

37. Keratin

38. Proteins are also… Enzymes! (remember those?) – Help chemical reactions take place Hemoglobin – Red stuff in our blood; carries Oxygen Antibodies – Attack bacteria and viruses Hormones – like Insulin Energy – but not usually

39. Hemoglobin

40. Amino Acids in Food Nonessential AA’s – Our body can make them on its own. Essential AA’s – Body can’t make them; they must come from foods we eat. – Meat, milk, and eggs contain all the essential amino acids we need. – Fruit, grains, and vegetables contain only some.

41. What about Vegetarians? They just have to make sure they get all the essential amino acids from a diet that includes a lot different kinds of foods, especially grains and legumes (beans, etc.)

42. Fat One Fat molecule is made of: – 1 molecule of Glycerol – 3 fatty acids

43. Sources of Fat From Animals Lard (pig fat) Fish Oil Butter (from milk) Saturated Fats From Plants Peanut Oil Olive Oil Corn/ Vegetable Oil Unsaturated Fats

44. Saturated vs. Unsaturated Fats

45. Why Do We Need Fats? Energy! – We can use it or store it. – Fat contains more energy than carbohydrates. – 1 gram of Fat = 2x the energy in 1 gram of Carbs Cell Membranes Heat Insulation

46. Fat as Insulation

47. Vitamins Organic substances that we only need in very small amounts in our diet.

48. Vitamin C

49. Helps make the protein Collagen. Collagen is part of bones, skin, and blood vessels. Without Vitamin C, skin and blood vessels become weak due to lack of Collagen. Without enough Vitamin C, you can get a disease called Scurvy! – Bruises and ulcers on skin; weak gums

50. Scurvy

51. Vitamin D

52. Helps us absorb Calcium from food to make bones and teeth. We can eat it from both plants and animals. We can also make it when we get enough sunshine. Without enough Vitamin D, you can get a disease called Rickets! – Bone is soft and grows into bent shapes

53. Rickets

54. Vitamin A Helps with a LOT of functions in the body. Without enough Vitamin A, impaired vision or blindness can occur.

55. Vitamin A

56. Major Vitamins VitaminsMajor rolesNatural sources Vitamin A (fat solubleUsed to make visual pigments; maintains epithelial tissues; needed for normal growth. Orange and yellow fruits and vegetables, egg yolk, dairy products. B complex vitamins (water soluble) Used in cellular respiration to metabolize sugars and other carbon compounds. Whole grains, legumes, many fruits and vegetables. B 12 comes from animal sources. Vitamin C (water soluble) Used in collagen synthesis, possible role in immune function. Fresh fruits and vegetables. Vitamin D (fat soluble) Bone growth, calcium absorption, possible role in immune function. Eggs, dairy products. Sunlight on skin oils creates Vitamin D. Vitamin E (fat soluble)Antioxidant, reduces cellular damage.Nuts, whole grains, leafy vegetables. Vitamin KPlays a role in blood clotting.Produced by intestinal bacteria.

57. Inorganic Ions Sometimes called Minerals. We only need them in small amounts.

58. Iron Helps us make Hemoglobin. Makes our blood red! Carries Oxygen in our blood. Without enough Iron, you can get a disease called Anemia! – Feel tired very easily

59. Iron in Blood

60. Calcium Our bones and teeth are made of calcium salts. Without enough calcium…? Need Vitamin D to absorb it.

61. Calcium

62. Sources of Calcium

63. Major Minerals MineralMajor rolesNatural sources CalciumBone and tooth formation; muscle and nerve function. Dairy products, leafy greens, dry beans. IronUsed to make hemoglobin and myoglobin. Red meats, eggs, nuts, whole grains, leafy greens. ZincComponent of certain enzymes, required for growth. Meats, whole grains, nuts, legumes. PhosphorousBone and tooth formation; pH of body fluids, phospholipids. Dairy products, grains. PotassiumMaintains pH of body fluids; used in action potentials. Many fruits and vegetables, meats, milk. SodiumMaintains pH of body fluids; used in action potentials. Table salt, meats. SeleniumUsed by the immune system.Nuts, esp. Brazil nuts; many fruits and vegetables.

64. Water Inorganic No energy-yielding But EXTREMELY essential

65. Antioxidants Free-radicals are released by cell damage and many cell processes. Anti-oxidants, such as Vitamins C and E, and many plant pigments, combine with free radicals and reduce their effects, which slows cell aging. Moral of the story: eat colorful food No, Skittles don’t count as “colorful food!”

66. Food Guide Pyramid

67. So… Why do we need a Balanced Diet?

68. An animal whose diet is missing one or more essential nutrients. Giraffe eats bone to get phosphorus nutrient Malnourishment

69. Aim for Fitness 1. Aim for a healthy weight

70. 2. Be physically active each day

71. Build a Healthy Base 3. Let the pyramid guide your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.

72. Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. If you drink alcoholic beverages do so in moderation

73. Attack of the Killer Veggies