Nutrition Guidelines

Nutrition Requirements: Types and Sources of Nutrients The nutrients are obtained when the foods we eat are digested into compounds that can be absorbed and used by the body

Introduction Nutrition – the science of food and how the body uses it in health and disease The body requires from food: Macronutrients – proteins, fats, and carbohydrates Micronutrients – vitamins and minerals Water Fibre

Calorie Density A kilocalorie (commonly called a calorie) is the amount of energy that is required to raise 1kg of water 1 degree Celsius  1 gram of CARBOHYDRATES provides 4 calories of energy  1 gram of FAT provides 9 calories of energy  1 gram of PROTEIN can provide 4 calories of energy if it is not used for tissue building and repair  1 gram of ALCOHOL provides 7 calories of energy

Macronutrients: Carbohydrates  Primary source of energy  55 to 69% of daily caloric intake  Used easily and quickly by the body  Used first, before fats and proteins

Carbohydrates Sugars Monosaccharides Glucose Fructose Disaccharides Lactose Sucrose Starches Polysaccharides

Disaccharides Digestion Monosaccharide Absorption Blood Sugar - Glucose Liver and Muscles Blood Adipose Tissue Storage - Glycogen Energy Source Storage - Fat

The Gylcemic Index  Glycemic Index (GI) classifies carbohydrates according to how fast they cause a person’s blood glucose level to rise after they are digested.  High-Gi foods have been linked to heart disease and diabetes  Low GI foods have many health benefits Prevention of type 2 diabetes Control of blood sugar Control of blood cholesterol levels

High GI Foods  Carbohydrates that have been processed (i.e. have their natural nutrients and fibre removed)  These foods include: White bread White rice French fries Potatoes White pasta Refined breakfast cereals Soft drinks Sugar

Low GI Foods  These food include: Whole wheat bread Oats Bran Couscous Whole wheat pasta Sweet potatoes  Most fruits, vegetables and milk products have a low glycemic index  Meat and fish are also low-GI foods

Macronutrients Fats  Broken down into 3 classifications Saturated Monounsaturated Polyunsaturated

Saturated Fats  Solid at room temperature  Sources:  Animal products – meats, dairy and eggs  Baked products  Associated with Cardiovascular disease  Eat less often

Unsaturated Fats  Monounsaturated  Sources include olive, canola, sesame and peanut oils  Polyunsaturated  Sources include sunflower and corn oils  May lower blood cholesterol levels and reduce the risk of Cardiovascular disease

Trans Fats  Produced through hydrogenation process  To solidify and extend the shelf life  Is now banned in Canada

Cholesterol  Another type of lipid (fat)  Circulates in the blood  Role:  Strengthens cells walls  Makes up vitamin D, covering of nerve fibres and hormones  Body Produces all the cholesterol it needs  Excessive amounts implicated in the development of Cardiovascular disease

HDL versus LDL  Lipoproteins  Cholesterol carriers  LDL – bad cholesterol  Excess is deposited in the blood vessels (arteriosclerosis)  HDL – good cholesterol  Carries cholesterol to the liver to remove from blood

Trigylcerides  Free fatty acids or TGS, make up most dietary and blood fat  In combination with cholesterol triglycerides speed up formation of arterial plaques  TGs are carried in the blood stream by very low-density lipoproteins (VLDL)

 15% of caloric intake  Excess Fat storage  Chains of Amino Acids which:  Are the building blocks of life  20 naturally occurring amino acids  11 non-essential – body can synthesize  9 essential – must be supplied by the food Proteins

Sources of Protein  Complete All 9 essential amino acids Animal products- - fish, poultry, eggs, milk, and cheese  Incomplete Usually low in 1 or 2 essential amino acids Plant sources – grains, beans, peas, and nuts Still good sources of essential amino acids just combine them (i.e. peanut butter and bread; rice and beans)

Relative % of Proteins, Fats and Carbohydrates  Caloric intake should be distributed as: 55% carbohydrates 15% proteins 30% fats - <1/3 saturated