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 EATING Tips 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.