1. Introduction to Nutrition

2. Learning goals We are learning to identify macronutrients in our diet.
We are learning to identify micronutrients in our diet.

3. What is Nutrition?
process of providing or obtaining the food necessary for health and growth.

4. nuval
Yale University
a nutritional score
Test it out.

5. categories food made up of nutrients
nutrients: elements and compounds an organism needs but can not manufacture itself
macronutrients and micronutrients

6. 6 basic nutrients
carbohydrates
fats
proteins
water
vitamins
minerals

7. Macronutrients supply energy
important for structure of our body and it’s functions
required in large amounts
include: fats, carbohydrates and proteins. water

8. Carbohydrates bodies main fuel source regulates blood sugar
protects your muscles
improve absorption of calcium
diet: 55-60% of total daily intake

9. simple carbs mono and disaccharides
digested and absorbed quicker than complex carbs
cause larger fluctuations in blood sugar levels.
examples include : soft drinks, table sugar, fruit juices, processed food and junk food.

11. Complex carbs polysaccharides
digested and absorbed slower than simple carbs
often contain many vitamins, minerals, proteins and fibre we need
examples include: fruits and vegetables, whole grain bread and pastas and nuts and seeds

13. Glycemic Index
indicates rate at which carbs will digest and raise blood sugar
high indexed foods, cause elevated insulin; therefore, uptake of glucose
Low GI= 55 or less
Medium GI= 56-69
High GI= 70 or more

16. Fats most energy dense macronutrients
main source of energy during rest and low intensity activity (entry point?????????)
it insulates and protects the body and organs.
enables transportation of fat soluble vitamins (A, D, E, K)
contributes to texture and flavor of food
24-30% of diet

17. Fat types 1. Unsaturated Fats: monounsaturated fats
polyunsaturated fats

18. Monounsaturated missing one hydrogen pair on their chain
help lower LDL cholesterol and total cholesterol; increase production of HDL cholesterol
sources include: canola oil, peanut oil, olive oil, nuts, avocado
liquid at room temp

19. Polyunsaturated missing two or more hydrogen pairs on their chain
lower LDL and total cholesterol
sources include: vegetable oils such as: corn, sesame, sunflower, soy bean and in fatty fish
also liquid at room temp

20. Omega-3 FA type of PUF double bond at specific carbons
body can’t make these
lower blood cholesterol
found in tuna, salmon, trout, walnuts

21. Fat types 2. Saturated Fats: max # of hydrogen – solid at room temp
increase total blood cholesterol
sources include: beef, lamb, chicken, pork, egg yolks and dairy foods.
plant derived fats: coconut oils, hydrogenated margarine and vegetable shortening.

22. these products are found in processed foods
the process of converting Mono and Poly- unsaturated fats into saturated fats is called hydrogenation
this is the food processing method used to make margarine

23. Trans fats are similar to saturated fats and are harmful to our health
raise LDL and lower HDL cholesterol levels
found in commercially packaged foods, commercially fried foods, microwave popcorn, margarine

25. Cholesterol function part of cell walls fat soluble vitamins (D)
hormones, nerves

26. LDL HDL major carrier of cholesterol in blood to cells
carries cholesterol to liver for reprocessing
exercise helps increase this

27. Protein

28. Functions can be used as an energy source ( Long-term oxidative)
buffer and assists with maintenance of acid-based balance
build and repair muscle tissue
maintenance of fluid and electrolyte balance

29. Protein Requirements 10- 35% of total calories should be protein.
0.8g of protein/kg of body weight

30. Amino Acids
simple organic compounds that contain an amino group (NH2) and a carboxyl group (COOH)
amino acids are the building blocks of proteins – 20
9 of these amino acids must be supplied by foods we eat (essential)
11 of them can be produced by our body (non-essential)

32. Complete vs. Incomplete Proteins
complete proteins are proteins that contain ALL the essential amino acids
generally come from animal meat and fish products.
e.g.: meat, fish, poultry, cheese, eggs, yogurt and milk

33. incomplete proteins lack one or more essential amino acids in the correct proportions
known as partial proteins.
e.g.: grains, nuts, beans, seeds, peas and corn.

34. Water water is needed for all body functions
functions: regulating body temperature, nutrient transport to cells, eliminating waste and aids in the digestive process
men require around 3L a day and women require around 2.2L per day
if you go to the washroom every 2-4 hours you are probably drinking enough

35. Micronutrients found in small amounts of food
consist of vitamins and minerals – help in energy transfer and tissue synthesis
do not provide energy

36. Vitamins
cooperate with enzymes to help carry out chemical reactions (co-enzymes)
most vitamins come from foods we eat. (except vitamin D)
vitamin C – helps in Fe absorption
vitamin D – absorption of Ca

37. vitamins
facilitate energy release and are important for the synthesis of bone and tissue.
Fat soluble vitamins include A, D, E and K
an excess amount of these vitamins can be toxic when they accumulate in fat tissue.
Water soluble vitamins include C and B complex vitamins.
excreted through urine

38. Vitamin
Function
Food source
Vitamin A
Bone formation, healthy skin/ hair
Liver, egg yolk, whole milk, butter
Vitamin B3 (Niacin)
Coenzyme for carb, protein and fat metabolism and nervous system function
Soy protein, whey protein, beef, peanuts, sunflower seeds
Vitamin C
Wound healing, resistance to infection, serves as an antioxidant
Sweet peppers, citrus fruits, broccoli, Brussels sprouts, berries, spinach
Vitamin D
Helps in calcium absorption, building bone mass,
Fish, milk, egg yolks
Vitamin E
Antioxidant and for normal growth and development
Wheat germ, whole grain bread and cereals, green leafy vegetables
Vitamin K
Normal blood clotting and bone health
Kale, Brussels sprouts, spinach, Swiss chard, turnip

39. Minerals elements used by the body in structures and functions
help produce bones, proteins and blood.
Electrolytes are minerals that generate an electrical charge when dissolved in the body.

40. minerals Ca – bones Mg – 100 enzymes, bone, teeth
Cl – controls flow of fluid in blood, electrolyte
S – detoxifies blood, amino acid
P – teeth and bones
Na and K – nerve transmission, electrolyte
Fe – hemoglobin (often deficient in athletes)

41. Learning goals We are learning to identify macronutrients in our diet.
We are learning to identify micronutrients in our diet.

42. Please Complete
Read p
complete smoothie label activity

43. Review Qs Distinguish between macro and micro nutrients.
Give several examples of foods from each of above groups.
What is the difference between a complex and simple carb?
What does it mean if a food has a low GI? High GI?
What is the difference between saturated and unsaturated fats?
What are trans fats? Why are they so bad for you?
How many amino acids are there? How many are essential? Why are they essential?
What are the fat soluble vitamins? What are the water soluble vitamins?