Carbohydrates (CHO), Protein, Fats

Nutrition The study of how your body uses the food that you eat

Nutrients A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function

6 Classifications of Nutrients Protein Fat Carbohydrate Vitamins Minerals Water Sugars Starches Cellulose

What is a Calorie? Calorie   A unit of measure for energy in food

Calories Per Gram Protein = 4 calories per gram Fat = 9 calories per gram Carbohydrate = 4 calories per gram

Carbs Carbohydrates Any of various neutral compounds of carbon, hydrogen, and oxygen (as sugars, starches, and celluloses) most of which are formed by green plants and which constitute a major class of animal foods

Carbohydrates Digestion convert all CHO to glucose Glucose fates Stored as glycogen in muscle and liver Converted to fat for energy storage

Carbohydrates Simple sugars—including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, and honey—that are quickly and easily absorbed into the bloodstream Formed of two simple sugar units

Simple Carbohydrates Quick energy Sugars found naturally in foods Added sugars Food labels end in “-ose” Lactose Fructose

Carbohydrates Complex a polysaccharide, such as a carbohydrate, that is composed of a large number of glucose molecules, so called to distinguish it from a simple sugar Formed by 3 or more simple sugar units

Complex Carbohydrates Sustained/long term energy Starches [complex carbohydrate] (pasta, rice, breads) What’s good about fiber?

Ways to Get More Fiber Eat more fruits and vegetables Eat whole grain foods Most American diets are deficient in fiber. The RDA for fiber is 25-40 grams per day. Most Americans probably get about 12-14 grams in their diet. Ways to get more fiber in the diet is to eat more fruits and vegetables and to eat more whole grain foods. (This slide provides a lead in for next slide) 11

Dietary Fiber Soluble Fiber-dissolves in water oatmeal, oat cereal, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, celery, and carrots. attract water and form a gel which slows down digestion delays the emptying of your stomach and makes you feel full, which helps control weight. SCFA help overall health, stabilize blood glucose levels, lower low-density lipoproteins (LDL) or "bad"cholesterol in the blood, increase the production of immune cells, and promote colon health Soluble fiber helps maintain stable PH in intestines, aids in the absorption of certain minerals, and increases the production of helpful bacteria in the colon Insoluble acts as a cleanser of digestive tract, remains intact and fibrous, so more particles within the intestine clump together with insoluble fiber

Fiber Cont. Insoluble Fiber- does not dissolves in waste Does not break down in digestive tract so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut Helps with regularity, retains water, makes stools softer Whole wheat bread, brown rice, most vegetables

Proteins Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids

Proteins Amino Acids The building block of protein in which each is coded for by a codon and linked together through peptide bonds 20 amino acids Essential Non-essential

Esssential Body cannot produce them 9 essential amino acids Valine, Leucine, Isoleucine, Threonine, Lycine, Histidine, Phenylalanine, Tryptophan, Methionine

Non-essential Non-essential Body produces them 11 non-essential Non-essential does not imply that these amino acids are not important. Non-essential simply means that these amino acids are not needed in the diet since the body can manufacture them from other substrates. The 9 essential amino acids, however, must be supplied by the diet since they cannot be synthesized.

Sources of Proteins Complete-Animal Source Incomplete- Plant Source Contain all 9 essential amino acids meats, dairy Incomplete- Plant Source Do not contain all 9 essential amino acids beans, nuts, legumes, grains Vegetarian diets, why it can be difficult to get needed nutrients Meat sources of protein are complete proteins, they have all 9 essential amino acids Plant sources are incomplete, they do not have all 9 essential amino acids, must combine different plant proteins so you can get all 9 amino acids or that protein is doing your body no good

Side Note Animal proteins provide all 9 essential amino acids along with most of the other non-essential ones and are therefore, they are called complete proteins. Vegetable proteins provide some of the essential amino acids but not all of them so they are called incomplete proteins. With a balanced diet individuals can get sufficient amounts of protein from these vegetable sources

Excessive Protein The body doesn’t have a large storage depot for protein, as it does for carbohydrate and fat. The protein we eat from food has to be handled as we eat it. Like rookies sitting on the bench waiting for their chance to play, the amino acids in the pool are ready and waiting to be utilized. Either the amino acids are used within a limited time to build a body protein, or they are transformed. If amino acids in the pool aren’t needed to become a protein, the body is equipped to reconfigure them either back to glucose to be used as energy or into fat

Fats A natural oily or greasy substance occurring in animal bodies, esp. when deposited as a layer under the skin or around certain organs

Fats Adipose Tissue  a kind of body tissue containing stored fat that serves as a source of energy; it also cushions and insulates vital organs Where is adipose tissue in the body? Beneath skin, internal organs, bone marrow, If food label says 0 trans fat, can be up to .5 mg per serving. Read ingredients, hydrogenated or partially hydrogenated oils are trans fat! Omega 3, 6, only essential fatty acids, cant be made in body, reduced triglycerides, heart rate, blood pressure, and atherosclerosis, crucial role in brain function and normal growth and development.

Saturated Saturated Fatty Acids- animal a fatty acid whose carbon chain cannot absorb any more hydrogen atoms; found chiefly in animal fats saturated (solid at room temperature) Animal fats (fat in cheese, eggs, meat) are saturated

Unsaturated Unsaturated Fatty Acids- Vegetable Unsaturated 2 groups a fatty acid whose carbon chain can absorb additional hydrogen atoms unsaturated (liquid at room temperature) Vegetable fats (vegetable oils) are unsaturated Unsaturated 2 groups Poly-unsatrated Mono-unsatrated

Composition of Oils (%) Type Sat Poly Mono safflower 9 75 16 sunflower 10 66 24 corn 13 59 28 soybean 14 58 28 sesame 14 42 44 peanut 17 32 51 palm 49 9 42 olive 14 8 78 canola 7 35 58 Oils vary in the degree of saturated and unsaturated fats. In general it is best to use oils that contain a higher percentage of mono-unsaturated fats (olive / canola). Comparison of the types of fats and their effect on health: Saturated fats - increase cholesterol levels Poly-unsaturated fats - have little effect on cholesterol Mono-unsaturated fats - can lower levels of blood cholesterol Because canola and olive oil have the most mono-unsaturates they are probably the best choices for oils. Side Point: People in the Mediterranean use a lot of olive oil in cooking but have a low incidence of CHD because the oil is mono-unsaturated. 12

Oils vary in the degree of saturated and unsaturated fats. In general it is best to use oils that contain a higher percentage of mono-unsaturated fats (olive / canola). Comparison of the types of fats and their effect on health: Saturated fats - increase cholesterol levels Poly-unsaturated fats - have little effect on cholesterol Mono-unsaturated fats - can lower levels of blood cholesterol

Trans-fatty acids The process of hydrogenation is used to convert unsaturated vegetable oils into saturated fats (margarine) This process forms "trans"- fatty acids instead of the natural fatty acids that occur naturally in saturated fats. Partially Hydrated is not good at all. Look at labels

Omega 3 & 6 fatty acids only essential fatty acids, cant be made in body reduce triglycerides, heart rate, blood pressure, and atherosclerosis, crucial role in brain function and normal growth and development. Fish found in cold waters, such as salmon, mackerel and sardines, have the highest concentration of omega-3 fatty acids. Omega 6 is found in corn, safflower, sunflower, soybean and cottonseed oils

Compound Lipid: Lipoproteins High Density Lipoproteins Low Density Lipoproteins 20

Fats Cholesterol LDL HDL occurs in all animal tissues, especially in the brain, spinal cord, and adipose tissue, functioning chiefly as a protective agent in the skin and myelin sheaths of nerve cells, a detoxifier in the bloodstream, and as a precursor of many steroids LDL the cholesterol in low-density lipoproteins; the ‘bad’ cholesterol; a high level in the blood is thought to be related to various pathogenic conditions HDL the cholesterol in high-density lipoproteins; the ‘good’ cholesterol; a high level in the blood is thought to lower the risk of coronary artery disease LDL causes blockage of arteries, atherosclerosis. Less dense than HDL, deposit onto walls of arteries, causing plaques. High LDL cholesterol levels increase the risk of heart attacks HDL scavenges LDL and takes it to liver for reprocessing, scrubs vessels clean chemically, higher levels of HDL are good, <60 milligrams per deciliter,

Lipids Cont. LDL causes blockage of arteries, atherosclerosis. Less dense than HDL, deposit onto walls of arteries, causing plaques. High LDL cholesterol levels increase the risk of heart attacks HDL scavenges LDL and takes it to liver for reprocessing, scrubs vessels clean chemically, higher levels of HDL are good

Recommended Dietary Intake CHO CHO (55-60%) FAT FAT (<30%) PRO PRO (10-15%) PRO (10-15%) Review the overall diet recommendations Carbohydrates (55-60%) Fats (30%) Proteins (10-15%) 14