NUTRITION FOR HEALTH. Nutrition is the process of obtaining food for health and growth NUTRITIONAL REQUIREMENTS There are 45 essential nutrients that

NUTRITION FOR HEALTH


Nutrition is the process of obtaining food for health and growth

NUTRITIONAL REQUIREMENTS

There are 45 essential nutrients that your body requires which are divided into 6 classes.

Essential nutrients provide energy, help build and maintain body tissues, and help regulate body function.

We do not make them- your body is unable to manufacture them at all so you must TAKE IN (EAT) these nutrients that are needed

NUTRITION FOR HEALTHMACRONUTRIENTS

Are essential nutrients that have an associated energy density.

There are 4 macronutrients

1. Protein (4 cals/g)

2. Carbohydrates (4 cals/g)

3. Lipids (9 cals/g)

4. Alcohol (7 cals/g)- not an essential nutrient

Most foods have the first three elements

Energy needs are critical and must be in balance with energy expenditure to maintain weight


Your body obtains these nutrients through digestion where food is broken down in the gastrointestinal tact so our bodies can absorb.

6 CLASSES OF ESSENTIAL NUTRIENTS

1. Protein (10-15% of daily intake)

2. Fats (30% of daily intake)

3. Carbohydrates (55-60% OF daily intake)

4. Vitamins

5. Minerals

6. Water

1. PROTEINS

Proteins form important parts of the body’s main structural components: muscle, bones, blood, membranes and enzymes.

2-4 servings

Per day

Membrane- separating the interior of a cell from the outside environment (filters)

Enzyme- a cells ability to carry out essential chemical reactions separates the animate with the inanimate.

PROTEINS

If we didn’t have protein we wouldn’t have bone, blood etc.

AMINO ACIDS Are the chemical units or “building blocks” of the body

that make up proteins. Protein substances make up the muscles, tendons, organs, glands, nails and hair.

There are 20 amino acids found in food, 9 are essential and 11 are produced by the body.

Next to water, protein makes up the greater portion of your body weight.

PROTEINS

Complete protein= all essential amino acids

Eg. Eggs, milk, cheese, fish and meat

Incomplete protein= not all essential amino acids

Eg. Legumes and nuts

RECOMMENDED PROTEIN INTAKE?

-10-15% of your daily caloric intake

2. FATS (lipids)

FATS (lipids)

they are essential in small amounts

Fat is the most concentrated (more calories per gram). 1gram = 9 calories

Fat should consume 30% of total calories with less than 10% of saturated fats.

Fats are major fuel for the body during rest and light activity.

FATS- DIFFERENT TYPES

Types and Sources of Fat

1. Saturated (solid)- are solid in room temperature. Considered to not be healthy for you.

-lunch meats, red meat, whole milk, palm oil and coconut oil, butter.

-fat is made up of carbon, hydrogen and oxygen.

Coconut oil-The constant source of arguments!

Isn’t coconut oil good for you?

-although it is considered a saturated fat, and saturated fats are “bad fats”, coconut oil is an exception. It does not increase bad cholesterol.

-reason being, is that about half the saturated fat in the oil is medium-chain fatty acid, which is easier to digest than the more prevalent long-chain fatty acids, such as butter.

FAT-saturated fatty acids-How to know which is which

- If every available bond from each carbon atom in a fatty acid chain is attached to a hydrogen atom, this fat is saturated.

FATS-unsaturated fatty acids

2. Unsaturated (liquidation)- not all bonds are taken up by hydrogens and carbon atoms have double bonds

-eg. vegetables oils

FATS- MONOSATURATED FATTY ACIDS

3. Monosaturated (liquid form)-one double bond (liquid form)

-good for you

-they improve cholesterol levels and may protect against some cancers.

-eg. olive, canola and peanut oils. Avocados and most nuts.

FATS-POLUSATURATED FATTY ACIDS

4. Polysaturated (liquid form)- considered to be the healthiest for you.

- Found primarily in fish.

- Omega 3 fatty acids= salmon, tuna, anchovies, walnuts, flaxseed, tofu, dark green leafy veggies.

- Omega 6 fatty acids= soybean, cottonseed oils

FATS

5. Trans fat- exists when unsaturated oils go through hydrogenation (a combination of saturated and unsaturated fats).

-Basically, if more hydrogen is being added, the more saturated the fatty acid will be.

- Makes food look healthy.

- If liquid oil sits out, it turns to solid

Eg. Crisco

-It improves texture of food, extending shelf life on food, for example, pastries.

- Trans fat oil can last longer. It is re-used for deep frying (donuts, fries, burgers)

Trans fats

Hydrogenated fats (trans fats) are unhealthy because they have been chemically restructured to prevent breakdown and spoilage.

While this process is good for the food industry and the shelf life of foods, the body can’t break fats down either.

The result is excess unnatural fats floating in the bloodstream clogging arteries and damaging blood vessel linings.

Eliminate trans fats for a healthy cardiovascular system.

FATS AND HEALTH

Fats and Health

Cholesterol= a waxy substance found in the blood cells and needed for all membranes, vitamin D and hormone synthesis.

-there are 2 types: Low-density lipoprotein (bad)

High-density lipoprotein (good)

Saturated and trans fats raise blood levels of low density lipoprotein (LDL) which results to a higher risk of heart disease and arterial clogging.

FATS AND HEALTH

Unsaturated fats lower LDL’s

Monosaturated and polysaturated fats increase levels of HDL (good cholesterol) providing even greater benefits for heart health.

OVERALL….

A HIGH FAT DIET = A HIGH CALORIE DIET

=

WEIGHT GAIN!!!!

Carbohydrates

3. CARBOHYDRATESAn ideal source of energy

Carbohydrates provides energy for body cells. Sugars, starches and dietary fiber provide this energy.

- 6-7 servings- 1 gram= 4 calories-your brain and other parts of the nervous

system use only “carbs” for fuel.-with extreme deprivation of carbs (&

protein), your body turns to its own organs & tissues, breaking down proteins and muscles, heart, kidneys and other vital organs to supply carbs needs.

CARBOHYDRATESAn ideal source of energy

There are 2 types of carbs

1. Simple Carbohydrates- provide much of the sweetness in foods, and are found naturally in fruits and milk and are added to pop, juices, candy and desserts.

- You get hungry faster. Should be no more than 15 % of daily consumption.

-contain 1 or 2 sugar units in each molecule

Some examples are:

A) sucrose= table sugar

B) Fructose= fruit sugar

C) Maltose= malt sugar

D) Lactose= milk sugar


2. Complex Carbohydrates- consist of chains of many sugar molecules.

Eg. Starches and dietary fiber.

-we should focus on consuming more complex carbohydrates because it takes longer to digest, which keeps you full longer.


REFINED CARBS vs WHOLE GRAINS

Complex carbs are further divided

1. Refined foods -are processed and tend to be much lower in fiber, vitamins, minerals, and other beneficial compounds. Eg. White bread/rice


2. Un-Refined foods (whole grains) – tend to take longer to chew and digest than refined ones.

They enter the bloodstream more slowly which tends to make people feel full sooner and for a longer period of time. This helps prevent “over eating”.

High in dietary fiber-which reduces the risk of heart disease, diabetes, high B.P., stroke and some cancers.

Obviously, they are the healthier choice over refined carbs.


RECOMMENDED CARBOHYDRATE INTAKE 55-60 % of total daily calories

Athletes have a high carb diet @ 60-70 % of total daily calories

Out of this, 10-15% should only be from simple carbohydrates and the rest should be complex carbs.

275-300 grams (multiply by 4 for the number of calories) for a 2000 calorie diet.


Minimize simple carbs by reducing your intake of foods like soft drinks, candy, sweet desserts and sweetened fruit drinks.

You should intake simple carbs from fruit- which are also an excellent source of vitamins & minerals) and milk (high in protein and calcium).


Over consumption of carbs can lead to feelings of fatigue (“carb crash”) and under consumption of other nutrients.

DIETARY FIBER

Consists of carbohydrate plant substances that are difficult or impossible for humans to digest. Instead, fiber passes through the intestinal tract and provides bulk for feces in the large intestine, which in turn facilitates elimination.


Types of dietary Fiber

1. Soluble- fiber that dissolves in water or is broken down by bacteria in the large intestine. This type of fiber lowers blood cholesterol levels and reduces risk of cardiovascular disease.

- A diet high in soluble fiber can help people manage diabetes & high blood cholesterol levels.

2. Insoluble fiber- binds water, making the feces bulkier and softer so they pass more quickly and easily through the large intestine.

-a diet high in insoluble fiber can help prevent a variety of health problems including constipation, hemorrhoids, and diverticulitis.


What types of foods have a good source of fiber?

Plant foods (rich in soluble fiber)

-fruits

-legumes

-Psyllium

-barley


Wheat foods (insoluble fiber)

-wheat

-bran

-cereals

-grains

-veggies


RECOMMENDED INTAKE OF DIETARY FIBER

- Most of us do not reach this daily intake of 20-35 grams.

- Too much (40-60) can cause health problems, such as excessively large stools or too much absorbtion of important minerals.

- It should come from foods not supplements

3. VITAMINS ORGANIC MICRONUTRIENTS

Vitamins are organic (carbon-containing) substances required in very small amounts to regulate various processes within living cells.

Humans= 13 vitamins

-4 are fat soluble- more complex absorption process. Vitamins that are absorbed and transported by FAT!

(carried in blood by proteins and stored in fat tissues)

-vitamins A, D, E & K

VITAMINS ORGANIC MICRONUTRIENTS

-9 vitamins are water soluble- vitamins are absorbed directly into the bloodstream, where they travel freely.

-excess water-soluble vitamins are detected


FUNCTIONS OF VITAMINS

- Provide no energy to body

- Help unleash stored energy in carbs, fat and proteins.

- Critical production of red blood cells and maintenance of nervous, skeletal and immune system.


- Vitamins act as anti-oxidants, which help preserve healthy cells in the body.

- The key antioxidants are:

vitamins E, C, A.

- Vitamins are abundant in fruit, vegetables, and grains.

- Skin makes vitamin D when exposed to sunlight

- Intestinal bacteria makes vitamin K


VITAMIN DEFFICIENCIES AND EXCESSES

Deficiencies (not enough)

Vitamin A= blindness

Vitamin B-6= seizures

Vitamin C= scurvy- bleeding gums, losing teeth and pour wound healing

Vitamins B-6, B-12, Folate= Increase risk of Heart Disease

Vitamin E= anemia

MINERALS ORGANIC MICRONUTRIENTS

Like vitamins, minerals are vital for good health

Most become part of your body

(ie. Teeth and bones)

Others make substances that your body needs


TYPES OF MINERALS

Divided into 3 groups;

1. Major minerals

2. Electrolytes

3. Trace minerals


MEETING YOUR MINERAL NEEDS

The need of some minerals is small, but we have to make sure we get this small amount because it can compromise your health

Getting too much or too little can effect your health. For example, if you are consuming too much OR too little IODINE, it can eventually cause thyroid problems.

MINERALS INORGANIC MICRONUTRIENTS

It is not difficult to get the right balance of minerals

Eat a wide variety of foods.

Pay special attention to CALCIUM and IRON-very important in your TEEN years.


CALCIUM AND STRONG BONES

Several important functions

The most important function is maintain the structure of bone and teeth (strength)

Eat milk products, legumes, dark green and leafy vegetables.


IRON AND RED BLOOD CELLS

Essential for making hemoglobin- a substance in your red blood cells that carry oxygen to all cells in your body anemia

Lean red meat, legumes and peas, dried fruits, grain products, and dark green leafy vegetables.

-eating vitamin C at the same time as food rich in iron helps the body absorb more of the iron in plant foods

WATER- “FORGOTTEN NUTRIENT”

Most critical to our survival

Our blood is 80% water

Keeps body temperature normal

Involved in chemical reactions constantly occurring in the body

Water eliminates waste from body

Sweating cools body

WATER- “FORGOTTEN NUTRIENT”

2-3 liters of water a day

500ml= 0.5 liters

8-12 cups a day

Soups, milk, fruit juice along with fresh fruits and vegetables –contain large amounts of water.

Watermelon is over 90% water

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NUTRITION FOR HEALTH. Nutrition is the process of obtaining food for health and growth NUTRITIONAL REQUIREMENTS There are 45 essential nutrients that