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What is Nutrition?It is the science that deals with
the study of nutrients and the waythe body ingests,
digests,absorbs, transports, metabolizes& excretes.
ABCs of NutritionDRI Dietary Reference Intakes
-umbrella term under which all nutrition standards
and acronyms fall and is the universal acronym forpresenting
nutrient recommendations and standards
RDA Recommended Dietary Allowance-represents the nutrient intake
that is sufficient to
meet the needs of nearly all healthy people in an ageor gender
group
DV Daily Values- nutrient standards used on food labels
which
allows consumers to compare their intake of vitamins,minerals,
protein, and other dietary components suchas cholesterol, fiber,
and carbohydrates torecommended intakes
FNRI Food and Nutrient Research Institute-
RENI Recommended Energy and NutrientIntake, Philippines
- levels of intakes of energy and nutrients which, on thebasis
of current scientific knowledge, are consideredadequate for the
maintenance of health and well beingof nearly all healthy persons
in the population
EssentialNutrients
Macronutrients-energy-yielding nutrients
Carbohydrates
principal source of the bodys energy found in
saccharides (sugars)
all carbohydrates are broken down in the intestines
and converted in the liver into glucose or blood sugar(dextrose)
which are carried to the cells throughblood to be used for
energy.
excess glucose are stored in limited amounts as
glycogen in the muscles and in the liver for future use
but when glycogen stores are satisfied, glucose isthen converted
to fat
Forms of sugars1. Monosaccharide- simplest form which
includes
glucose (dextrose) and fructose (fruit sugar)
2. Disaccharides- double sugars or two chemically-
linked monosaccharides.3. includes sucrose (table sugar),
lactose (milk
sugar) and maltose (malt sugar)
4. Polysaccharides- complex carbohydrates or
starches which can be found in whole-grain andhigh-fiber
foods.
Sourcesrice noodles cereals breadpotatoes fruits candies
grains
Protein
a nitrogen containing compound essential to the
formation of muscles, bone, cartilage, skin,antibodies, some
hormones and all enzymes.
another source of the bodys energy especially during
prolonged exercise however, it is inefficient becausethe kidneys
and the liver must process it first before itcan provide
energy.
Protein facts:Amino acids: building blocks of proteins:there are
approximately 20 amino acids, 11 of
which are produced by the body and the remaining 9should be
supplied by the diet.
Essential amino acids: the 9 amino acids that are notproduced by
the body
Complete protein: one that contains all the essentialamino
acids
High-quality protein: a complete protein that containsthe
essential amino acids in amounts proportional tothe bodys needs
Examples: meat, fish, poultry, eggs, milk, cheese
Incomplete protein: does not contain all the essentialamino
acids in amounts proportional to the bodysneeds.
The Soybean CrazeSoybean is one legume that is given a very high
regardby many. Here are the reasons for such popularity.
1. It contains all the essential amino acids2. Soybeans are good
sources of protein, folate,
omega-3 fatty acids, mineralssuch as iron and fiber.
3. Health benefits include
a. lower cholesterol levelb. lower diastolic blood
pressure
c. improved cognitive function4. Contains isoflavones
(phytoestrogens or estrogen-
like plant substances) that may supply extraestrogen for
estrogen-defficient women.
WARNING: Women with breast cancer or family historyof breast
cancer are warned not to increase soyconsumption without first
talking to their physiciansbecause isoflavones can stimulate the
growth of breastcancer cells especially after menopause.
Sources milk meat poultry*for vegetarian diet, the following
serve ascomplementary ingestion
Peanuts corn rice sesameWheat coconut ryeOats soybeans beans
Fat
water insoluble substances that include oils, sterols
and waxes
fats or lipids function as follows
1. provide energy for protein synthesis2. carries fat soluble
vitamins such as A, D, E and K3. provide satiety. The higher the
fat content, the
slower the food leaves the stomach4. it is an essential
component of all cells.5. adipose tissue under the skin provides
protection,
provides insulation to maintain body temperature,and is a ready
source of energy
6. provide a layer of protective shock absorbingtissue between
the kidneys, reproductive organsand other organs.
7. provide padding to cheeks, palms, and feet solesFatty
Facts
fats are made by chemically bonding fatty acids to
glycerol to form glycerides
Saturated fat: the carbon chain carries all thehydrogen atoms it
can hold making the substancesolid or almost solid at room
temperature
Examples: lard, fat marbled in meat, hardened grease,butter, fat
from chicken eggs and milk
Unsaturated fat: the carbon chain has room for morehydrogen
atoms and these are usually liquid at roomtemperature
Examples: vegetable oils such as sunflower and corn, soybean and
peanut oil, fish oils
Monounsaturated fat: means that there is room fortwo hydrogen
atoms
Polyunsaturated fat: there is room for four hydrogenatoms
Trans fatty acids: also known as hydrogenated fat,meaning, the
unsaturated fat is made saturated byadding hydrogen atoms
(hydrogenation) to avoid
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spoilage since fats are less stable making it prone
tospoilage.
Omega-3 vs. CholesterolOmega-3
found in fish oils (roughly twice as unsaturated as
vegetable oils that is why these do not harden evenat very low
temperatures)
effective in lowering blood cholesterol and triglyceride
levels and reducing clot-forming rates, thereby
reducing the risks for developing a heart disease lowers LDL
cholesterol and raise HDL cholesterol
sources include cold-water seafood such as salmon,
mackerel, tuna, sardines, anchovies, herring,whitefish,
bluefish, swordfish, trout, striped bass,Pacific oysters and
squid.
Cholesterol a waxy substance that is actually a steroid
alcohol
found only in animal foods
when present in the blood at high levels, increases
the risks of having cardiovascular diseases
an essential component of neural tissue and is used
in the construction of cell walls and for themanufacture of
hormones and bile
sufficient cholesterol can be produced in the liver
even if a cholesterol-free diet is consumed and so itis not
necessary for us to eat foods containing such.
Vitamins
Organic compounds necessary in small amounts for
good health
Cannot be produced by the body so they have to be
supplied in the diet
Do not yield energy but they serve as catalysts that
enable energy nutrients to be digested, absorbed and
metabolized.*for the complete list of vitamins, their sources
and theirfunctions, see the vitamin table
Water-soluble: present in watery components of food,distributed
in the water components of the body,excreted in the urine, needed
in frequent small dosesand unlikely to be toxic when taken in
megadoses.
Fat-soluble: found in the fat and oily parts of the food.-cannot
be dissolved and absorbed in thebloodstream so they must be
absorbed into thelymph with fat and transported in
lipoproteins.-stored in the liver and fat cells when consumed
inexcess and may even accumulate in megadoses.
Antioxidants
Protective substances that help neutralize the activityof free
radicals. This includes vitamins C, E and plantpigments or
carotenoids.
Free radicalsNaturally produced unstable chemicals that arise
fromnormal cell activity that can damage cells through outthe body,
even damaging the DNA thereby causingcancer, react with cholesterol
and produce oxidizedLDL, cause cataracts, rheumatoid arthritis, and
be afactor in the physiological changes associated with the
aging process.Minerals
Inorganic compounds that fulfill a variety of functions
Should be consumed in smaller amounts than
amounts of energy nutrients and water.*for complete list of
mineral sources and functions, see themineral table
Macrominerals
minerals present in the body & are required in large
amounts (more than 100 mg or 0.02 teaspoon/ day)
Contribute 60-80 percent of all inorganic material in
the body
Includes the following:
(arranged in order of prominence)
calcium sulfur chloridephosphorus sodium magnesiumpotassium
Trace or microminerals
minerals required in small amounts (less than 100mg
per day)
Includes the following:
Iron iodine, zinc, selenium, manganese, copper,molybdenum,
cobalt, chromium, fluorine, silicon,vanadium, nickel, tin,
cadmium
Water
Makes up 60% of the body weight, that is 75% of
brain and muscle tissues, 20% of bone tissue and fattissue.
Vital to digestion and metabolism because it acts as
a medium for chemical reactions in the body.
Carries oxygen and nutrients through blood
Regulates body temperature through perspiration
Lubricates the joints
Removes wastes through sweat and urine, protects
fetus and assists respiration by moistening the lungs
Relieves constipation and provides satiety thus,preventing
overeating
SourcesDrinking water Meat (50% water)Beverages Fruits (80%
water)
