0. Nutrients and Homeostasis

1. Macromolecules vs. Macronutrients
Macromolecules are large, complex molecules that make up polymers
Macronutrient is a type of food required in large amounts in the human diet
4 MACROMOLECULES:
Carbohydrates
Proteins
Fats
Nucleic Acids
6 GROUPS OF NUTRIENTS:
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Macromolecules are large molecules, whether they are nutrients or not.
Macronutrient refers to how much of something you need in the diet for good health.

2. What are Carbohydrates?
Should make-up ~50-60% of daily calories
Purpose:
Provide the body with short term energy
Preferred energy source
Our body converts all carbohydrates to glucose (simple sugar)
Carbohydrates not used will be stored by your body as fat
Two types:
Simple
Complex

3. What are Simple Carbohydrates?
Easily broken down
Provides quick energy
Simple sugars are probably the largest source of cellular energy
Examples:
Glucose
Fructose
Lactose
Notice that fruit is a type of simple carbohydrate because it contains fructose. This would put it in the same category as cake, but what is the difference between cake and fruit?
-Fiber
-Nutrients (vitamins and minerals)
-Lower in calories – almost no fat
Fruit is a type of simple carbohydrate, like cake. But, why is fruit a better option for fuel than cake? What are some differences?

4. What are Complex Carbohydrates?
Broken down more slowly
More fiber
Feel fuller, for longer
Majority of carbohydrates in your diet should be complex carbohydrates!
Examples:
Whole grains
Legumes
Seeds
Possible for a food to have both simple and complex CHO. Ex: Fruit contains sugar as well as fiber
Explain difference of whole grain breads
*****Explain the importance of fiber. Broken down more slowly = longer satiated!

5. Proteins
Purpose:
Promotes muscle and connective tissue growth
Formation of antibodies to strengthen immune system
Foundation of hormones, enzymes, and blood cells
10-35% of your daily calories should come from protein
Two Types:
Complete
Incomplete

6. Complete vs Incomplete Proteins
Contains amounts of 9 essential amino acids
Examples: fish, meat, poultry, eggs, milk, cheese, yogurt, soy
Incomplete Protein
Lack 1+ essential amino acids
Examples: beans, peas, nuts and whole grains
Nonessential (14) – can be made by body
Essential (8) – must be made by body

7. What are Fats?
Fats are a type of lipid, a fatty substance that does not dissolve in water (hydro-phobic)
20-30% of your daily calories should come from fat
Purpose:
Essential for absorption of some vitamins
Long term energy storage → keeps you FULL!
Protects body organs/cell membranes
The “building blocks of fats” are called fatty acids
Two types:
Saturated
Unsaturated

8. What are Saturated Fats?
Straight, fatty acid chain with all single bonds
Easier for body to break down, but not as useful
Solid at room temp
Most ANIMAL fats
Examples:
White, visible fat found in meats
Lard, Crisco, butter
Coconut and palm oils
Dairy products
Whole milk
Cream
Hard cheeses
High intake is associated with an increased risk of heart disease and high cholesterol

10. What are Unsaturated fats?
Kinked, fatty acid chain with a double bond
Harder for body to break down, but more useful
Liquid at room temp
Most PLANT fats
Examples:
Olive, vegetable, and canola oil
Nuts/nut butters
Fish oils
Avocado
Associated with a reduced risk of heart disease

11. Nucleic Acids A large chain of nucleotides: Phosphate Sugar
Nitrogen Base
NA make up:
DNA
RNA

12. Function of Nucleic Acids
Stores genetic information
Gene – specific piece of DNA that codes for a specific protein
And now for your viewing delight… .. 

13. What does it mean for something to be SOLUBLE??
Vitamins & Minerals
Vitamins are compounds that help regulate many vital body processes that include digestion, absorption, metabolism, and circulation
We will break this down into three types:
Water Soluble Vitamins
Fat Soluble Vitamins
Minerals
Vitamins are found in food too!
What does it mean for something to be SOLUBLE??

14. Vitamins & Minerals Water-soluble vitamins Fat-soluble vitamins
Dissolve in water and pass easily into the blood during digestion
The body does not store these so they need to be replenished regularly
Includes vitamins C, B1 ,B2, Niacin, B6, Folic acid, and B12
Fat-soluble vitamins
Absorbed, stored, and transported in fat
Body stores these vitamins in fatty tissue, liver, and kidneys
Excess buildup can be toxic → including vitamins A, D, E, and K
Minerals
Substances that the body cannot manufacture
Needed for forming healthy bones and teeth
Important minerals include calcium, phosphorus, magnesium, and iron
Vitamins are found in food too!

15. Why is Water Important? Water makes up, up to 65% of our body
Water helps maintain bodily functions
Lubricates joints and mucous membranes
Helps us swallow and digest foods
Absorbs other nutrients and eliminates waste
Sweat helps us maintain a normal body temperature
It’s important to drink at least 8 cups of water/ day to maintain health
Vitamins are found in food too!

16. How Many Calories Do I Need?
What is a calorie?
unit used to measure the energy value of foods
men and women have different caloric needs

17. How Many Calories Do I Need?
To burn 1 pound of fat you must burn 3,500 calories
1 pound a week = 500 calories a day burned
2 pounds a week = 1,000 calories a day burned
So, how do we figure out how to eat the right amount of calories?
Reading nutrition labels
Calculating calories in/out

18. Product labeling shows a food’s nutritious value
Some common used terms are light, less, free, more, rich, rich in, lean, or excellent source of…
Many food products have open dates on their label
Examples are expiration date, freshness date, pack date, and sell-by date

19. Understanding Nutritional Labels
Start with the serving size
Provided in units like cups, grams, or pieces…
Try to pay attention to the serving size (how many servings there are in the food package)
Example: A package of pop-tarts is TWO servings

20. Understanding Nutritional Labels
Next, look at the calories (& calories from fat)
We usually consume more calories than we need WITHOUT meeting our RDA for vitamins/nutrients
Rule of thumb – for a 2000 calories diet
40 calories is low
100 calories is moderate
400+ calories is high
Recommended Dietary Allowances

21. Understanding Nutritional Labels
Nutrients are next!
Limit These Nutrients
Get Enough of These!

22. Understanding Nutritional Labels
Finally, Daily Values (DV)
Foot note at the bottom of all labels shows the DVs for a 2,000 and 2,500 calorie diet
Notice cholesterol and sodium do not increase
These are values to use as a benchmark when eating (based on a 2,000 calorie diet):
Nutrient DV
DV%
Goal
Total Fat
65 g
= 100%DV
Less than
Sat. Fat
20 g
Cholesterol
300 mg
Sodium
2400 mg
Total Carbohydrates
300 g
At least
Dietary Fiber
25 g

23. Understanding Nutritional Labels
Daily Values Percentages (DV%) are recommendations for a 2,000 calories diet ONLY
Helps determine if a serving of food is high or low in a nutrient
Rule of thumb: 5% is low, 20% is high
Example – This mac & cheese food makes up 18% of the fat for a 2,000 calorie diet
Notice how much fat you will still have for your diet if you eat 1 serving….or 2….