1. Nutrition
This lecture will cover the basics about nutrition. 2

2. Classes of Nutrients Macronutrients Micronutrients
Carbohydrates = 4 cal/g
Proteins = 4 cal/g
Fats = 9 cal/g
Micronutrients
Vitamins = 0 cal/g
Minerals = 0 cal/g
Water = 0 cal/g
These are the 6 classes of nutrients. Each nutrient plays a different role and is required for life.

3. Types of Carbohydrates (2 types)
Simple
pop, candy, sweets, fruit
individual glucose or fructose molecules
Complex
pasta, rice, breads, potatoes
Chains of glucose molecules
There are two different types of carbohydrates. Simple and complex carbohydrates are both composed of glucose or fructose molecules but they differ in how they are put together.
Simple carbohydrates exist as independent glucose or fructose molecules whereas complex carbohydrates are connected in chains. Because of these differences simple and complex carbohydrates are processed very differently by the body (discuss insulin effect from simple carbos)
With the exception of fruit simple carbohydrates are typically known as “empty calories” because they contain nothing but calories. Complex carbohydrates, on the other hand, contain a variety of vitamins, minerals and fiber.

4. Types of Protein Sources of Protein Types of Amino Acids
Animal (complete)
meats, dairy
Vegetable (incomplete)
beans, nuts, legumes, grains
Types of Amino Acids
Nonessential (14) – can be made by body
Essential (8) – must be made by body
There are two primary sources of protein.
Animal protein is considered “complete” because it has all of the essential amino acids and other non-essential ones.
Vegetable protein is considered an “incomplete” source because it doesn’t contain all of the essential amino acids. This is why vegetarians must consume a variety of foods to get the protein they need.
This slide shows conceptually how amino acids are linked together to make proteins. By linking the amino acids in different orders the protein takes on different properties.
Amino acids linked together

5. Types of Fats Saturated Animal sources Solid at room temperature
Unsaturated (poly- or mono-)
Vegetable sources
Liquid at room temperature
Trans Fatty Acids
Hydrogenation to alter “state” of fat
Increase shelf-life & market availability
H H H H H H H H H H H H H O
HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH
H H H H H H H H H H
These are the major sources of fat in the body.
The difference between saturated and unsaturated fats can be explained with the diagram. The diagram shows an unsaturated fat because the carbon chain can accept hydrogen bonds instead of the carbon-carbon double bond.

6. Recommendations for Fat Consumption
Dietary Fat Recommendations
Less than 30% of calories in diet from fat
Less than 1/3 (10%) of dietary fat should be saturated
Ways to Decrease Intake of Fat
Minimize "fast" foods
Minimize processed foods
Use better cuts of meats
Use low fat alternatives
Decrease use of condiments
Eat lower fat snacks
Olestra?
Follow these steps to reduce fat content in the diet.

7. Vitamins
Organic substances that regulate numerous and diverse physiological processes in the body
Two types
Fat soluble
A, D, E & K
Water soluble
B & C
Vitamins

8. Minerals Inorganic elements essential to life processes
Help build bones and teeth
Aid in muscle function
Help transmit messages in nervous system
Major: sodium, potassium, chloride, calcium, phosphorus, magnesium, sulfur
Trace: iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride, chromium
Minerals

9. Antioxidant All-Stars
Vitamins C, A (beta-carotene), E, and carotenoids and flavonoids
Fight free-radical DNA damage
The following list is of the foods that have the most significant health benefits.

10. Populations Who May Benefit from Supplementation
Pregnant/lactating women
Alcoholics
Elderly
Women with severe menstrual losses
Individuals on VLCD’s
Strict vegetarians
Individuals taking medications or with diseases which inhibit nutrient absorption
Review the populations that may benefit from supplementation

11. Functions of Water (8 to 10/day)
Comprises about 60% of body weight
Chief component of blood plasma
Aids in temperature regulation
Lubricates joints
Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy)
Active participant in many chemical reactions
Water serves a variety of functions in the body

12. Fiber Soluble - decreases blood cholesterol
found in oat bran, fruits and veggies
Insoluble - reduces risk of colon cancer
found in wheat bran and grains
Fiber is not considered to be a nutrient but it is considered important for good health (2 types):
Soluble (dissolves) - decreases levels of cholesterol. Mention sources of soluble fiber shown on the slide (fruits, vegetables and oat bran)
Insoluble (doesn't dissolve) - decreases risk of colon cancer by decreasing transit time through intestine. Mention sources of insoluble fiber shown on the slide (wheat bran and grains).
* 25-40g/day is recommended. Are you getting enough? 10