1. Introduction to nutrients
What is a nutrient and why are they important?
Components in foods that build and repair tissues, regulate body processes, and are converted to and used for energy.
Nutrients fall into two main categories: macronutrients, that we need in larger amounts; and micronutrients, which are mostly needed in smaller amounts.

2. Macronutrients Make up the bulk of our diet
Mainly involved in the supply of energy, also known as calories
Also a source of heat
Macronutrients include: -carbohydrates -proteins (including essential amino acids) -fats, or lipids (including essential fatty acids) -water

3. Energy We need energy for everything we do: -digesting our food
-keeping our body tissues working like use our muscles, control our temperature, grow and make new tissues.
Energy is released from carbohydrates, proteins, fats by a process called oxidation.
The unit of energy is the kilojoule (kJ).
-fats yield 37.7 kJ/g
-proteins 29.3 kJ/g [1]
-carbohydrates 16.7kJ/g

4. Micronutrients
Substances we must get in small quantities from our diet (either because we can’t make them for ourselves or because we can't make them as fast as we need them)
Not used as energy sources, but are necessary to process energy so our cells can use it.
Help regulate bodily functions
Micronutrients include
vitamins
minerals

5. Energy requirements
Our personal energy requirements vary with age, gender, body size and activity
There are different recommendations of how much energy is needed every day for each age and gender group.
Source: NRV NZ and Australia, 2005
Men
Sedentary kJ
Moderate kJ
19-30 years
10, 800
13, 800
31-50 years
11, 000
16, 100
51-70
9, 500
12, 100
70+
7, 400
13, 600
Women
8, 100
10, 500
7, 900
10, 100
7, 600
9, 600
7, 100
9, 100

6. Macronutrients – carbohydrates Major source of energy
Complex carbohydrate
made up of three or more sugars, linked together to form a chain found in vegetables, whole-meal bread and cereals
rich in fiber, vitamins and minerals
Two categories: oligosaccharides and polysaccharides.
Oligosaccharides consist of a small number of monosaccharides (important in the absorption of certain minerals and the formation of fatty acids)
Polysaccharides are made up of a large number of monosaccharides and disaccharides.
Examples of polysaccharides include cellulose, dextrin, glycogen and starch
-higher nutritional value than simple carbohydrates
-take longer to digest, and don't raise the sugar levels in the blood as quickly as simple carbohydrates.
-act as the body's fuel, and contribute to energy production.
Simple carbohydrate
Simple sugar, white flour, honey, yogourt, milk
Two types of simple carbohydrates: monosaccharides and disaccharides
Monosaccharides consist of only one sugar (fructose, galactose and glucose)
Disaccharides consist of two chemically-linked monosaccharides (lactose, maltose and sucrose)
-raise blood sugar level rapidly, short duration of energy

7. Macronutrients - Proteins
Proteins are large molecules consisting of amino acids
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the protein foods group.
-help build tissue
-involved in growth, repair and replacement tissue and cells
-important in building immune system (helps transport oxygen)

8. Macronutrients - fats
Fat is a nutrient that is essential for normal body function. It supplies energy
3 types of fats trans, saturated and unsaturated
Trans fats are synthetically made, they do not naturally occur. They are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. (also known as partially hydrogenated oils).
Saturated fats are animal fats - butter, lard, cream, fat in (and on) meats.
Unsaturated fats are liquid fats and there are 2 types : monounsaturated and polyunsaturated

9. Unsaturated fats Monounsaturated
fat molecule has only the space for one hydrogen atom
Found in olives, ground nut oil, and avocados
Polyunsaturated
Found in oily fish (sardines, mackerel, trout, salmon and herring), safflower oil, grapeseed oil, and sunflower oil.

10. Micronutrients
Needed in small amounts compared to macronutrients, however if not consumed may cause serious health issues
Include minerals and vitamins
vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals.
Are vital to proper functioning of body

11. Minerals calcium chloride (sodium) iodine iron magnesium manganese
Purpose
calcium
-proper muscle contractions and strengthens bones
-helps with blood clotting
-helps nerves transmit information
chloride (sodium)
-helps regulate water and electrolytes within your cells, as well as helping to maintain appropriate cellular pH
iodine
helps your thyroid gland develop and function. It helps your body to metabolize fats, and promotes energy production and growth
iron
-helps your body produce red blood cells and lymphocytes
magnesium
-helps your heart maintain its normal rhythm
-helps your body convert glucose (blood sugar) into energy, and necessary for the metabolization of calcium and vitamin C
manganese
-promotes bone formation and energy production, and helps your body metabolize the macronutrients, protein, carbohydrate and fat
potassium
-helps with proper function of cells, tissue and organs
-normalize digestion and muscle function (contraction)
zinc
-plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates
-helps the immune defence system

12. Vitamins
Vitamins fall into two categories: fat soluble and water soluble.
The fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body.
The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them.

13. Fat soluble vitamins Needed in small amounts
Will not be lost when the foods that contain them are cooked
Stored by the body in the liver and fat tissue
Too much of these vitamins may be toxic

14. Fat soluble vitamins and functions
Vitamin A
-also called retinol
-helps eyes adjust to light levels
-important role in bone growth, tooth development, reproduction, cell division, gene expression, and regulation of the immune system
-helps skin, eyes, and mucous membranes of the mouth, nose, throat and lungs stay moist
Vitamin D
-helps with absorption of calcium for strong teeth and bones
-helps with control of cell growth, maintenance of immune system
Vitamin E
-acts as antioxidant
-protects vitamins A and C, red blood cells, and essential fatty acids from destruction
Vitamin K
-helps with normal blood clotting, promotes bone health, and helps to produce proteins for blood, bones, and kidneys

15. Fat soluble vitamins and their food sources
Food and other sources
Vitamin A
-foods of animal origin such as dairy products, fish and liver
-some foods of plant origin contain the antioxidant, beta-carotene, which the body converts to vitamin A
-beta-carotene, comes from fruits and vegetables, especially orange or dark green
Vitamin D
-dairy products
-oily fish (herring, salmon, sardines)
-sunlight
Vitamin E
-vegetable oil (soybean, corn, cottonseed, and safflower)
-fruits and vegetables, grains, nuts (almonds and hazelnuts), seeds (sunflower) and fortified cereals
Vitamin K
green, leafy-vegetables such as turnip greens, spinach, cauliflower, cabbage and broccoli
-certain vegetables oils including soybean oil, cottonseed oil, canola oil and olive oil.

16. Water soluble vitamins
Water soluble vitamins are C, B-complex and folic acid
Water-soluble vitamins travel freely through the body
Excess amounts usually are excreted by the kidneys
The body needs water-soluble vitamins in frequent, small doses
Citrus fruits are good sources of vitamin C
The B-complex group is found in a variety of foods: cereal grains, meat, poultry, eggs, fish, milk, legumes and fresh vegetables

17. Water soluble vitamins and functions
Vitamin C
-also known as ascorbic acid
-holds cells together through collagen synthesis; collagen is a connective tissue that holds muscles, bones, and other tissues together
-aids in wound healing, bone and tooth formation, strengthening blood vessel walls
-improves immune system function
-acts as an antioxidant
Biotin
-helps release energy from carbohydrates and aids in the metabolism of fats, proteins and carbohydrates from food
Folic acid
-aids in protein metabolism
-promotes red blood cell formation
-lowers the risk for neural tube birth defects
-helps reduce the risk for coronary heart disease

18. Water soluble vitamins and functions continued…
Vitamin B1
-also know as thiamin
-helps to release energy from foods, promotes normal appetite, and is important in maintaining proper nervous system function
Vitamin B2
-also known as riboflavin
helps to release energy from foods, promotes good vision, and healthy skin
Vitamin B3
-also known as niacin
-involved in energy production, normal enzyme function, digestion, promoting normal appetite, healthy skin, and nerves
Vitamin B6
-aids in protein metabolism and red blood cell formation
-also involved in the body’s production of chemicals such as insulin and hemoglobin
Vitamin B12
-aids in the building of genetic material, production of normal red blood cells, and maintenance of the nervous system

19. Water soluble vitamins and their food sources
Food and other sources
Vitamin C
-citrus fruit, kiwi and sweet red pepper
Biotin
-liver, kidney, egg yolk, milk, most fresh vegetables, yeast breads and cereals
-also made by intestinal bacteria.
Folic acid
-liver, kidney, dark green leafy vegetables, meats, fish, whole grains, fortified grains (not all) and cereals, legumes, and citrus fruits

20. Water soluble vitamins and their food sources
Vitamin B1
-peas, pork, liver, and legumes
-most commonly found in whole grains and fortified grain products such as cereal, and enriched products like bread, pasta, rice, and tortillas
Vitamin B2
-liver, eggs, dark green vegetables, legumes, whole and enriched grain products, and milk
Vitamin B3
-liver, fish, poultry, meat, peanuts, whole and enriched grain products
Vitamin B6
-pork, meats, whole grains and cereals, legumes, and green, leafy vegetables
Vitamin B12
-only in foods of animal origin such as meats, liver, kidney, fish, eggs, milk and milk products, oysters, shellfish

21. Food Guide