1. Nutrition for Life

2. Chapter 9 Nutrition for Life
Learning Outcomes:
Describe tips for eating right based
on the Dietary Guidelines for America
Describe the functions and sources
of protein
Describe the functions, types, and
sources of carbohydrates
Describe the functions of fats and health implications of excess fat intake
Describe the functions of vitamins and how to obtain them
Describe the functions of minerals and how to obtain them
Describe the nutritional roles of water and electrolytes and the risks of excess sodium intake

3. Eat to Live – Don’t Live to Eat

4. Nutrients
Essential – body cannot produce, required for proper function and structure of the body and ultimately survival
Six classifications of nutrients
proteins, carbohydrates, fats - energy supplying
vitamins, minerals, and water

5. Proteins (4 cal/gr) 10-15% of diet
Basic building blocks of body tissues
muscle, bone, hair, blood, fingernails, antibodies, enzymes, hormones
Composed of 22 amino acids
9 essential amino acids: must be obtained from food or dietary supplements
Sources
Complete proteins: animal sources (meat & dairy)
Incomplete proteins (lacking 1+ essential amino acid)
Need variety
Excess protein stored as fat

6. Carbohydrates (4 cal/gr) 55-70% of diet
Provide body with its major and first energy source
Types:
Simple carbohydrates (sugars) (1/4 of total carbs)
“Empty calories” – lacks nutrient density
#1 source of excess sugar – Pop/Soda
Complex (starches) nutrient dense, steady flow of energy, found in vegetables, cereals and grains
Dietary fiber – helps with digestion, lowers risk of colorectal cancer, cardiovascular disease, diabetes
Recommended grams a day
Sources: whole grains, fruits, vegetables, legumes

7. Fats (9 calories per gram) 20-35% of diet
Essential roles in the body: nourish skin, aid in absorption of certain vitamins, help in formation of cell membranes and hormones, provide stamina, insulate the body
Most concentrated source of energy - Most Americans consume excessive amount
contributes to obesity, heart disease, certain types of cancer

8. Types of Fat Saturated Fats – animal and tropical oils
Greater risk of raising blood cholesterol levels (LDL)
Increases risk of cardiovascular disease/cancer
Should comprise 10% or less of diet
Unsaturated Fats – plant sources
Polyunsaturated – soybean, corn, safflower, sunflower
Lowers total cholesterol and LDL, but may also lower HDL
Monounsaturated – olive, canola, avocado, peanut
Lowers total cholesterol and LDL
Trans-fats - produced by hydrogenating vegetable oils
raises blood cholesterol as much as saturated fats

9. Cholesterol
A natural fat-like substance in the body cells of humans and animals that is used to produce hormones and cell membranes.
Body produces all we need – body converts dietary cholesterol into blood cholesterol, excess can result in formation of fatty deposits in artery walls
LDL “bad cholesterol” is what allows build-up
HDL “good cholesterol” clears away deposits, sending them to the liver will they are processed and excreted from the body
Limit dietary cholesterol, trans fat, saturated fat – choose a healthier alternative

10. Cholesterol

11. Vitamins
Organic substances needed in minute amounts to serve vital roles in metabolism, growth, and maintenance of bodily processes
Fat-soluble vitamins: A,D,E,K
Carried by fats we eat, stored in liver and fatty tissues until needed – excess can lead to toxicity
Water-soluble vitamins: B Complex, C
Travel freely in bloodstream, not stored, excess is excreted in urine and sweat
You can get all the vitamins you need from a balanced diet – food is better than supplements

12. Health Benefits of Vitamins
Prevents vitamin deficiency syndromes (rare in U.S.)
Reduce health risks
Vitamin D – osteoporosis
Vitamin B6 – relieves symptoms of PMS, asthma, enhances immune system
Folic Acid – prevention of neural tube defects
Antioxidants
prevent or inhibit oxidation reducing the build-up of free radicals – linked to cancer and age-related disease such as cataracts, heart disease, stroke
Vitamin C, Vitamin E, and Beta-carotene
Phytochemicals and flavonoids

13. Consume from foods – absorbed by the body easier
Minerals
Inorganic compounds obtained from food that assist in the formation of bones and teeth, transmission of nerve signals, and the manufacture of hemoglobin
Consume from foods – absorbed by the body easier
Key Minerals: Health risks with too little or too much
Calcium – bone health, prevention of osteoporosis
Build-up bone density now
Iron – forms part of the make-up of hemoglobin
Deficiencies can lead to anemia, weakness, reduced physical performance, immunological functioning - women at higher risk

14. Water and Electrolytes
Water – most important nutrient
transports nutrients, removing wastes through the blood, regulating body temperature
water depletion can lead to heat exhaustion, heatstroke
Electrolyte: conducts electricity
sodium, potassium, chloride – principle ones
Sodium:
attracts water into blood vessels, helps maintain normal blood volume and blood pressure
excess intake increases blood pressure
less than 1 tsp. of salt (added or in processed food) a day recommended