1. (c) 2005 The McGraw-Hill Companies, Inc. All rights reserved. Chapter Five: Understanding Nutrition and Your Diet

2. 7 Types of Nutrients 1. Carbohydrates 2. Fats 3. Protein 4. Vitamins 5. Minerals 6. Water 7. Fiber Kcal = energy required for increasing 1kg water 1  C

3. Carbohydrates Function – instant energy Function – instant energy Value – 4 kcal/gram Value – 4 kcal/gram Types Types monosaccharides monosaccharides disaccharides disaccharides polysaccharides polysaccharides Simple breakdown – glucose is a simple form of carbohydrate Simple breakdown – glucose is a simple form of carbohydrate RDA – 60% of food intake is recommended from carbohydrates RDA – 60% of food intake is recommended from carbohydrates

4. Fats Function - insulation, carrier of vitamins, storage of long-term energy, and satiety Function - insulation, carrier of vitamins, storage of long-term energy, and satiety Value - 9 kcal/gram Value - 9 kcal/gram Types - saturated, monounsaturated, polyunsaturated Types - saturated, monounsaturated, polyunsaturated Simple breakdown - fatty acids/glycerol Simple breakdown - fatty acids/glycerol RDA 25-30% RDA 25-30%

5. What are Trans-fats? Altered form of unsaturated fat (hydrogen added) Altered form of unsaturated fat (hydrogen added) Associated with changes in the cell membrane Associated with changes in the cell membrane Results in raising levels of “bad” cholesterol Results in raising levels of “bad” cholesterol Found in margarine, peanut butter, and crackers Found in margarine, peanut butter, and crackers Should be limited as part of a healthy diet Should be limited as part of a healthy diet

6. What is Cholesterol? White fat-like substance found in cells of animal origin White fat-like substance found in cells of animal origin Function: synthesizes cell membranes, forms hormones, and bile Function: synthesizes cell membranes, forms hormones, and bile The body makes cholesterol from the liver The body makes cholesterol from the liver The amount of intake should be limited to less than 300 mg/day The amount of intake should be limited to less than 300 mg/day

7. Protein Function - growth/maintenance of tissue Function - growth/maintenance of tissue Value - 4 kcal/gram Value - 4 kcal/gram Types – 9 complete/11 incomplete proteins = 20 amino acids Types – 9 complete/11 incomplete proteins = 20 amino acids Simple breakdown - amino acids Simple breakdown - amino acids RDA 12-15% RDA 12-15%

8. Vitamins Organic compounds needed in small amounts for normal growth, reproduction, and maintenance of health Organic compounds needed in small amounts for normal growth, reproduction, and maintenance of health Value - 0 kcal/gram Value - 0 kcal/gram Types - water (BC)/fat (ADEK) soluble Types - water (BC)/fat (ADEK) soluble Serve as co-enzymes Serve as co-enzymes Caution with using supplements..hypervitaminosis = toxicity Caution with using supplements..hypervitaminosis = toxicity

9. Minerals Inorganic materials act as structural elements and regulator of numerous body processes Inorganic materials act as structural elements and regulator of numerous body processes Value - 0 kcal/gram Value - 0 kcal/gram Types Types macro nutrients (major minerals found in high amounts) macro nutrients (major minerals found in high amounts) micro nutrients (small amounts in body tissues) micro nutrients (small amounts in body tissues) RDA for minerals: RDA for minerals: Macronutrients-250 mg/day Macronutrients-250 mg/day Micronutrients- needed in trace amounts Micronutrients- needed in trace amounts

10. Water Over half the body’s weight is composed of water Over half the body’s weight is composed of water Value - 0 kcal/gram Value - 0 kcal/gram Function – provides medium for nutrients, waste transport, temperature control Function – provides medium for nutrients, waste transport, temperature control RDA - 6-10 glasses are recommended even though water is extracted from other food products RDA - 6-10 glasses are recommended even though water is extracted from other food products

11. Fiber Indigestible roughage that moves through the digestive tract and out the body Indigestible roughage that moves through the digestive tract and out the body Value - 0 kcal/gram Value - 0 kcal/gram Types - soluble (gel-forming) and insoluble (absorbs water) fiber types Types - soluble (gel-forming) and insoluble (absorbs water) fiber types Valuable in decreasing cholesterol levels Valuable in decreasing cholesterol levels RDA: 25-35 grams/day RDA: 25-35 grams/day

12. Pathway of Nutrients Being Absorbed by the Body

13. What are Anti-Oxidants? Substances found naturally in foods Substances found naturally in foods May prevent/slow the development of cancer May prevent/slow the development of cancer May help ward off other diseases such as “age- related changes” May help ward off other diseases such as “age- related changes” Protects cells against damage by oxygen molecules called “free radicals”. Protects cells against damage by oxygen molecules called “free radicals”. Avoid supplementation to obtain these. Avoid supplementation to obtain these.

14. Food Groups (Figure 5-2)

15. Dietary Supplements Americans spent over 17 billion on supplements Americans spent over 17 billion on supplements These are OTC products that supplement one’s diet These are OTC products that supplement one’s diet They are not suppose to replace meals or conventional foods They are not suppose to replace meals or conventional foods Must be deemed safe for human use (FDA) Must be deemed safe for human use (FDA) They cannot claim to cure or treat diseases They cannot claim to cure or treat diseases

16. Food Allergies Reaction by the immune system to attack the body based on food consumed Reaction by the immune system to attack the body based on food consumed Can be mistaken for food intolerance (enzyme deficiency) Can be mistaken for food intolerance (enzyme deficiency) Common food allergies include: peanuts, milk, soy products, shellfish, and wheat Common food allergies include: peanuts, milk, soy products, shellfish, and wheat By the 3 rd exposure, could cause shock and/or even death By the 3 rd exposure, could cause shock and/or even death

17. Food Poisoning Consumption of contaminated food products Consumption of contaminated food products Symptoms mimic flu-like maladies Symptoms mimic flu-like maladies Develops within 1-6 hours of exposure Develops within 1-6 hours of exposure Bacterial exposure tends to be the common culprit Bacterial exposure tends to be the common culprit Contact a medical professional, if needed Contact a medical professional, if needed

18. Vegetarian Food Concept Relies on plant sources for most of the nutrients the body needs Relies on plant sources for most of the nutrients the body needs Ovo – use of eggs to supplement protein needs Ovo – use of eggs to supplement protein needs Lacto – use of milk products to supplement protein needs Lacto – use of milk products to supplement protein needs Semi vegetarian –great reduction of meat products but still consumes meat products Semi vegetarian –great reduction of meat products but still consumes meat products Vegan – removal of milk, eggs, and animal products from their diet which requires a high level of nutritional understanding Vegan – removal of milk, eggs, and animal products from their diet which requires a high level of nutritional understanding complementary foods are needed to maintain protein and vitamin B 12 intake (see page 188 for examples of these) complementary foods are needed to maintain protein and vitamin B 12 intake (see page 188 for examples of these)

19. (c) 2005 The McGraw-Hill Companies, Inc. All rights reserved. Chapter Five: Understanding Nutrition and Your Diet