Nutrition This lecture will cover the basics about nutrition. 2

Classes of Nutrients Macronutrients Micronutrients Carbohydrates = 4 cal/g Proteins = 4 cal/g Fats = 9 cal/g Micronutrients Vitamins = 0 cal/g Minerals = 0 cal/g Water = 0 cal/g These are the 6 classes of nutrients. Each nutrient plays a different role and is required for life.

Types of Carbohydrates (2 types) Simple pop, candy, sweets, fruit individual glucose or fructose molecules Complex pasta, rice, breads, potatoes Chains of glucose molecules There are two different types of carbohydrates. Simple and complex carbohydrates are both composed of glucose or fructose molecules but they differ in how they are put together. Simple carbohydrates exist as independent glucose or fructose molecules whereas complex carbohydrates are connected in chains. Because of these differences simple and complex carbohydrates are processed very differently by the body (discuss insulin effect from simple carbos) With the exception of fruit simple carbohydrates are typically known as “empty calories” because they contain nothing but calories. Complex carbohydrates, on the other hand, contain a variety of vitamins, minerals and fiber.

Types of Protein Sources of Protein Types of Amino Acids Animal (complete) meats, dairy Vegetable (incomplete) beans, nuts, legumes, grains Types of Amino Acids Nonessential (14) – can be made by body Essential (8) – must be made by body There are two primary sources of protein. Animal protein is considered “complete” because it has all of the essential amino acids and other non-essential ones. Vegetable protein is considered an “incomplete” source because it doesn’t contain all of the essential amino acids. This is why vegetarians must consume a variety of foods to get the protein they need. This slide shows conceptually how amino acids are linked together to make proteins. By linking the amino acids in different orders the protein takes on different properties. Amino acids linked together

Types of Fats Saturated Animal sources Solid at room temperature Unsaturated (poly- or mono-) Vegetable sources Liquid at room temperature Trans Fatty Acids Hydrogenation to alter “state” of fat Increase shelf-life & market availability H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H These are the major sources of fat in the body. The difference between saturated and unsaturated fats can be explained with the diagram. The diagram shows an unsaturated fat because the carbon chain can accept hydrogen bonds instead of the carbon-carbon double bond.

Recommendations for Fat Consumption Dietary Fat Recommendations Less than 30% of calories in diet from fat Less than 1/3 (10%) of dietary fat should be saturated Ways to Decrease Intake of Fat Minimize "fast" foods Minimize processed foods Use better cuts of meats Use low fat alternatives Decrease use of condiments Eat lower fat snacks Olestra? Follow these steps to reduce fat content in the diet.

Vitamins Organic substances that regulate numerous and diverse physiological processes in the body Two types Fat soluble A, D, E & K Water soluble B & C Vitamins

Minerals Inorganic elements essential to life processes Help build bones and teeth Aid in muscle function Help transmit messages in nervous system Major: sodium, potassium, chloride, calcium, phosphorus, magnesium, sulfur Trace: iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride, chromium Minerals

Antioxidant All-Stars Vitamins C, A (beta-carotene), E, and carotenoids and flavonoids Fight free-radical DNA damage The following list is of the foods that have the most significant health benefits.

Populations Who May Benefit from Supplementation Pregnant/lactating women Alcoholics Elderly Women with severe menstrual losses Individuals on VLCD’s Strict vegetarians Individuals taking medications or with diseases which inhibit nutrient absorption Review the populations that may benefit from supplementation

Functions of Water (8 to 10/day) Comprises about 60% of body weight Chief component of blood plasma Aids in temperature regulation Lubricates joints Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) Active participant in many chemical reactions Water serves a variety of functions in the body

Fiber Soluble - decreases blood cholesterol found in oat bran, fruits and veggies Insoluble - reduces risk of colon cancer found in wheat bran and grains Fiber is not considered to be a nutrient but it is considered important for good health (2 types): Soluble (dissolves) - decreases levels of cholesterol. Mention sources of soluble fiber shown on the slide (fruits, vegetables and oat bran) Insoluble (doesn't dissolve) - decreases risk of colon cancer by decreasing transit time through intestine. Mention sources of insoluble fiber shown on the slide (wheat bran and grains). * 25-40g/day is recommended. Are you getting enough? 10