1. Nutrients

2. Nutrients
Food is eaten and digested in the body to allow the absorption of energy and nutrients.
There are two different types of nutrients:
macronutrients;
micronutrients.
There are three macronutrients that are essential for health.
These are:
carbohydrate;
protein;
fat.

3. Carbohydrates
Provides energy, protein sparing, regulates sugar in blood, provides nutrients for bacteria in intestinal tract
Found in bread, beans, milk, vegetable and fruits,
Too much can lead to weight gain that can lead to cardiovascular disease and Type 2 diabetes
Too little and the body can break down protein tissue (muscle)

4. Structure of carbohydrate
Monosaccharides: simple sugars (fructose, glucose and galactose)
Disaccharides: two simple sugars linked together (sucrose, maltose, lactose)
Polysaccharides: complex chains of sugars (starch, gylcogen and fibre)

5. Simple and Complex Carbohydrates
Monosaccharides and disaccharides= simple
Polysachharides = complex
complex carbs are best for our body as glucose is released into your bloodstream more slowly and evenly
Simple carbohydrates give you a quick energy rush which only lasts a short period of time and can cause a deep dive in energy levels

6. Fibre
Helps you maintain healthy body weight and lowers the risk of heart disease and some cancers
Found in beans, whole grains, fruits and vegetables
Too little can lead to constipation, hemorrhoids, increase risk of colon cancer
Too much can lead to indigestion, diarrhea, excessive gas

7. Insoluble fibre
Absorbs water in your digestive tract and helps you feel full
Keeps your bowel movements regular
Found in fruits and vegetables and bran of whole grains

8. Soluble Fibre
Ferments in the intestinal tract regulating absorption, lowers cholesterol and controls blood glucose
Found in apples, oranges, carrots, okra, oats, beans, nuts, lentils

9. Wheat Kernel Nutrient Endosperm Germ Bran Carbohydrate 79 52 63
Protein 7 23 16
Fat 10 3
Fibre 4 14 43

10. Fibre intake of most Canadians
Most Canadians only consume half of their daily fibre requirement

11. GI Foods
High GI foods can lead to a rapid rise in blood sugar levels followed by a rapid decline. This can result in Type 2 diabetes, heart disease, and obesity
Examples include white potatoes, refined grains, watermelon, white bread
Low GI foods are complex carbohydrates, protein and foods with large amounts of fibre that are digested more slowly and lead to more consistent blood sugar levels.
Examples include legumes, sweet potatoes, apples, milk
Fibre is made up of carbohydrates that can’t be digested which accounts for their low GI

12. Lipids
Provide a concentrated source of energy, help with ingestion, healthy skin, transmitting nerve signals, protecting organs, helping body fight off bacteria, and forming parts of hormones
Found in olive oil, fish, nuts and avocado
Too little can lead to a deficiency in vitamins A, D, E, K, and linoleic acid

13. Cholesterol
Cholesterol in your body makes vitamin D, bile, estrogen, and testerone
Cholesterol from your food is used for energy and energy storage
Found in shrimp and eggs

14. LDL Cholesterol LDL cholesterol that is not used becomes plaque
Found in meat, poultry, whole milk dairy, and tropical oils
It settles in your arteries, hardens and becomes plaque that restricts blood flow and makes arteries less flexible
The “bad” cholesterol

15. HDL Cholesterol
Gathers up excess cholesterol and transports to liver to be broken down, cleans blood vessels
Found in soybeans, walnuts, flax oil, salmon
Too little can lead to heart disease
The “good” cholesterol

16. Saturated Fats
Raise LDL cholesterol significantly and HDL cholesterol slightly
Found in meat, poultry, whole milk dairy, and tropical oils
Too much leads to increased risk of heart disease

17. Monosaturated fats Lowers LDL blood cholesterol, maintains HDL levels
Found in olives, olive oil, avocados, peanuts, peanut oil, canola oil

18. Polyunsaturated Fats
Raise HDL blood cholesterol, lowers LDL blood cholesterol
Found in soybeans, walnuts, flax oil, and salmon

19. Hydrogenated or Trans Fat
Raises LDL cholesterol, reduces HDL cholesterol
Found in margarines, other vegetable oils
Too much increases risk of heart disease

20. Protein Repairs, replaces and makes new cells Manufactures Enzymes
Found in fish, lean meats, soy products, whole grain quinoa, beans and nuts
Too much can lead to tissue damage
Too little can lead to protein deficiency, muscle weakness, compromised immune system
Too little can also lead to Kwashiorkor disease

21. Complete Proteins Provide 9 essential amino acids
Found in beef, poultry, fish and dairy products, quinoa and soy

22. Incomplete Proteins
Proteins that lack one or more essential amino acids
Found in plants, nuts, grains, legumes
It doesn’t matter if a protein is complete or incomplete because you can combine incomplete proteins to form complementary proteins which will provide all 9 essential amino acids

23. Micronutrients Micronutrients are:
Vitamins
Minerals
Phytochemicals
Micronutrients do not provide energy
There are 15 vitamins that regulate a variety of body functions and help carbohydrates, proteins and fats extract energy from food

24. Water vs. Fat Soluble Vitamins
Water soluble vitamins dissolve in water upon entering our body and cannot be stored
Fat soluble vitamins are dissolved in lipids and stored in body tissues

25. B Vitamins
Assist in activity of other enzymes allowing energy-producing reactions to proceed effectively
Found in whole grains, milk, meats, green leafy vegetables
Affects growing or rapidly metabolizing tissues such as skin, blood, digestive tract and nervous system

26. Vitamin C
Helps maintain the integrity of capillary blood vessels and promotes formation of normal teeth and bones
Found in Citrus fruits, tomatoes, strawberries, cabbage and spinach
Too little can lead to Scurvy, resulting in weakening of connective tissue in bone and muscles
Too little can lead to anemia

27. Mnemonic
All Dogs Eat Kibble

28. Vitamin A Protects from infections,
forms and maintains healthy skin, hair, bones and teeth
Helps you see normally at night
Found in animal tissue, fish oil, egg yolks, butter and cheese
Too little can lead to night blindness

29. Vitamin D Builds strong healthy bones and teeth
Found in salmon, fortified milk
Too little in children can lead to rickets: muscle weakness, tooth decay, soft bones
Too little in adults can lead to fatigue and osteomalacia

30. Vitamin E
Works as an antioxidant reducing free radicals to maintain a healthy reproductive system, nerves and muscles
Found in green leafy vegetables, wheat germ and plant oils
Too little can lead to nerve problems, neuromuscular issues, and immune compromise

31. Vitamin K
Forms prothrombin – one of the chemicals necessary for blood clotting – involved in bone metabolism
Found in spinach and liver
Can lead to improper bone formation