1. Nutrition- The study of how your body uses the food you eat
Nutrient Basics
Nutrition- The study of how your body uses the food you eat

2. What causes Malnutrition?
body lacks nutrients that are needed for:
Energy
Growth
Repair
Regulation of body processes
Need a variety of foods

3. Nutrients Supply energy Build cells and tissues
Regulate body processes

4. Main Nutrients
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water

5. Deficiency Disease Failure to meet nutrient needs
Lack of different amounts
Types:
Osteoporosis
Anemia
Scurvy

6. Function of Carbohydrates
Give body energy
Help digest fats
Make foods more palatable
Allow body to use proteins for growth
Rich in fiber

7. Fiber
Stimulates muscles in digestive tract to help speed food through the body
Reduces time carcinogens are in body
Adults:
20-35 grams/day

8. Classification of Carbohydrates
Simple:
Monosaccharides
Disaccharides
Complex:
Polysaccharides
Based on molecular structure

9. Simple Carbohydrates Monosaccharides
Glucose (blood sugar)
Constant and immediate source of energy
Glucose can form during digestion
Polysaccharides --> Monosaccharides
Occurs naturally in:
Fruits and veggies
Honey
Corn syrup
Molasses

10. Simple Carbohydrates Monosaccharides
Fructose
Sweetest sugar
Body absorbs it easily
Found in:
Fruits
Veggies
Honey
Molasses

11. Simple Carbohydrates Disaccharides
Sucrose- table sugar
Sugarcane, maple syrup
Lactose- milk sugar
Maltose- malt sugar
Cereal grains, bread
Disaccharides broken down into monosaccharides before absorbed by the body and used for energy

12. Complex Carbohydrates Polysaccharides
Cellulose- fibrous material in plants
Fruits, veggies, nuts, whole grain cereals
Cannot digest
Main source of fiber
Starch- most abundant
Roots, seeds, tubers
Broken down into glucose before absorbed
Glycogen- storage form of carbohydrates
Liver and muscle meats

13. Deficiencies
Lack of energy
Lack of fiber  constipation

14. Excesses Simple CHOs lack other nutrients
Soda, candy
Increase risk of weight problems
Eat more complex carbohydrates and fiber rich foods
Whole grain breads and cereals
Limit CHOs between meals to avoid tooth decay and gum disease

15. An important energy source Lipids- fats and oils

16. Functions of Fats Energy Carry vitamins Add taste Provide tenderness
Meats and baked goods
Make you feel full

17. Functions of Fats Cont’d
Fatty tissues store energy
Cushion to protect organs
Insulation
Surround cells in body

18. Essential Fatty Acids Body cannot produce Must get through diet
Needed to make hormones

19. Fats Saturated Monounsaturated Polyunsaturated
Most foods contain majority of 1 type

20. Saturated Fats Solid at room temp Raise cholesterol levels Meat
Dairy products

21. Unsaturated Fats Liquid at room temp Help lower cholesterol levels
Monounsaturated
Canola, olive, peanut oil
Polyunsaturated
Corn, fish, and sesame oil

22. Hydrogenation Makes unsaturated fats solid Vegetable shortenings
Hydrogen atoms added
Creates trans fatty acids
Heart disease
Vegetable shortenings
Margarines

23. Cholesterol Fatlike substance Transports fatty acids
Needed to produce hormones

24. Types of Cholesterol Dietary Consume Found in animal foods Liver
Egg yolks
Meats
Dairy products

25. Types of Cholesterol Blood Body produces enough
Circulates in body through bloodstream
high amount = risk factor for heart disease
Body produces enough

26. Lipoproteins How cholesterol travels through the body 2 types:
LDL- low density lipoprotein
HDL- high density lipoprotein

27. LDL=BAD Builds up in artery walls
High level- increased risk of heart disease

28. HDL=GOOD Carries cholesterol AWAY from arteries back to liver
Picks up excess cholesterol in body
Helps protect against heart attack

29. Visible vs Invisible Fats
Butter
Margarine
Marbling of meat
Invisible
Eggs
Baked products

30. Foods High in Fat Butter Margarine Salad dressings Egg yolks
Dairy products
Meats
Avocados

31. Fat Deficiencies
Low levels of fat result in energy and weight loss

32. Limiting Fats Excess fats turn into body fat
Fat provides twice as many calories as carbs and proteins
≤30% calories from fat daily
300mg cholesterol

33. Foods to Limit Fried foods Baked goods
High fat meat and dairy products
Creamy salads

34. Chemical compounds found in every cell
Proteins
Chemical compounds found in every cell

35. Functions of Proteins Growth and repair of tissues
Aid in formation of:
Enzymes
Some hormones
Antibodies
Energy
Regulate fluid balance in cells

36. Amino Acids Building blocks 20 9 essential Body produces 11
Get through diet
Body produces 11
Nonessential

37. Complete/Incomplete Proteins
Complete: 9 eaa’s
Growth and maintenance of body tissues
Incomplete: Missing 1 or more eaa
Do not support growth or maintenance

38. Food Sources Complete Animal foods Soybeans Incomplete Plant foods
Meat
Poultry
Fish
Milk
Cheese
Eggs
Soybeans
Incomplete
Plant foods
Cereal
Bread
Grains
Rice

39. Complementing Proteins
Supplement protein food lacking an aa with protein food containing that aa
Beans and rice
Higher protein quality and value
Cereal and milk

40. What Affects Protein Needs:
Age
Body size
Quality of the proteins
Physical state

41. Individual Protein Needs
Children:
Need more protein than adults
Weight:
Larger, heavier person needs more than smaller, lighter person
Injury:
Need extra protein for repair

42. Protein Deficiencies Lack of in diet: Child diet: Tiredness
Weight loss
Energy loss
Child diet:
Stunt growth
Kwashiorkor
Discolored skin
Stunted growth
Body sores
Bulging abdomen
Can result in mental retardation and death if untreated

44. Protein Excesses Converts extra to fat Include proteins in every meal
Breakfast helps replenish those used during the night

45. Breakfast and Lunch Menu
You will develop a sample meal menu of breakfast items and lunch items that McIntosh could start to offer our students.
Create a menu of breakfast foods and lunch foods that you will offer. Each breakfast must include 2-3 items, and lunch must include 3-4 items. You must have 5 breakfast meals, and 5 lunch meals. For each item, find the amount of carbohydrates, fat, and protein.
You must use illustrations!
Example for breakfast: Example for lunch:
2 sunny side up eggs *Cheese quesadilla
3 strips bacon *Mexican rice
Orange juice *Black beans
*2% Milk

46. Complex organic substances
Vitamins
Complex organic substances

47. Functions of Vitamins Growth Maintenance Reproduction
Needed in small amounts
Large doses of supplements lead to toxicity

48. Fat-soluble
A, D, E, K
Dissolve in fats
Carried by fats

49. Water-soluble
C, B vitamins
Dissolve in water

50. Vitamin A Functions: Sources: Deficiencies
Forms compound to help eyes adapt to darkness
Bone and teeth growth
Healthy skin
Sources:
Liver, egg yolk, fortified dairy products, butter, fish oils
Deficiencies
Night blindness, rough skin, stunted growth

51. Vitamin D Functions: Sources: Deficiencies Excess
Works with calcium and phosphorus to produce strong bones and teeth
Sources:
Egg yolk, sardines, tuna, liver, fish liver oils
Added to dairy products
Sun
Deficiencies
Rickets
Excess
Nausea, diarrhea, weight loss

52. Vitamin E Functions: Sources:
Antioxidant; prevent and repair damage caused by free radicals
Sources:
Whole grain breads and cereals, eggs, whole milk dairy foods, fats and oils

53. Vitamin K Functions: Sources: Deficiency Helps liver make prothrombin
Clots blood
Sources:
Leafy green veggies, cauliflower, egg yolk
Bacteria in intestinal tract can make it
Deficiency
Hemorrhaging

54. Vitamin C (ascorbic acid)
Functions:
Formation and maintenance of collagen (holds cells together)
Fights infection
Helps wounds heal
Helps mend broken bones
Helps form hemoglobin
Sources:
Citrus fruits, strawberries, cantaloupe
Green leafy vegetables, green peppers, broccoli, cabbage
Destroyed by air, water, and heat
Deficiencies
Poor appetite
Weight loss
Soreness in joints
Prolonged: bleeding gums, bruising, loss of teeth, scurvy
Excess:
Nausea, cramps, diarrhea

55. B Vitamins Thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin B12
Pantothenic Acid
Biotin

56. Thiamin
Keeps nervous system healthy
Prevents irritability

57. Riboflavin
Prevents scaly, greasy areas around the mouth

58. Niacin
Prevents pellagra

59. Vitamin B6
Helps generate red blood cells

60. Folate
Prevents neural tube defects
Found in enriched grains

61. Vitamin B12
Helps cells function in bone marrow, nervous system, and intestines

62. Pantothenic Acid
Metabolizes energy nutrients and helps produce antibodies

63. Biotin
Needed for breakdown of energy nutrients

64. Minerals

65. Calcium Functions: Sources: Strengthen bones and teeth Clots blood
Milk products
Green leafy veggies
Broccoli

66. Calcium Deficiency Osteoporosis- poor and brittle bones
1,000 mg needed daily

67. Phosphorus Functions: Sources: Build bones and teeth
Aids in storing and releasing energy
Sources:
Meats, fish, eggs, dairy products

68. Magnesium Functions: Sources: Deficiency: Regulates body temperature
Nervous system function
Sources:
Whole grain products, nuts, beans, meat, green leafy veggies
Deficiency:
Twitching, muscle tremors, insomnia, muscle weakness

69. Sodium, Chlorine, Potassium
Functions:
Control osmosis: fluids flow in and out of cells
Sources:
Sodium-processed foods
Chlorine-table salt
Potassium-bananas, citrus fruits, green leafy veggies

70. Sodium, Chlorine, and Potassium Deficiencies
Replace when severe diarrhea, vomiting, and burns occur
Perspire- sodium
Excrete excess sodium in urine
Excess build up: edema (swelling)
Hypertension
High blood pressure

71. Trace Minerals
Iron- helps form hemoglobin; carries oxygen through body
Anemia
Liver, leafy greens, enriched breads and cereals

72. Trace Minerals Copper- helps form hemoglobin Zinc- helps immune system
Cocoa powder, bran flakes
Zinc- helps immune system
Meat, poultry, seafood, whole grains
Fluorine- resist decay on teeth
Drinking water, toothpaste

73. Water 50-75% body weight is water 54% H2O from liquids
Milk, clear soups, fruit juices, tea
37% H2O from foods
Used H2O excreted through kidneys as urine

74. Water Needs 8 glasses of water/day Thirst 1st symptom of water loss
Dryness of mouth
Weakness
Flushed skin
Diarrhea, vomiting, excessive sweating, high protein diets, hot climates should increase H2O