1. Nutrition Edited by K. Elder and J. Kalweit Edited (2010) by C. Mullin
This lecture will cover the essential aspects of nutrition. The subject of nutrition is very deep so it cannot be expected for students to get all the information they need to know. This lecture should instill in them some basic information and motivate them to seek additional information on their own.
Created by Gregory Welk
Edited by K. Elder and J. Kalweit Edited (2010) by C. Mullin 2

2. Food
Food is any substance that is ingested (“eaten”) and sustains life
Food is usually grouped into the following categories:
Meats and Alternatives
Dairy Products
Fruits and Vegetables
Breads, Cereals, Rice and Pasta
Fats, Oils and Sweets

3. Classes of Nutrients Nutrients are essential dietary factors
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
These are the 6 classes of nutrients. Each nutrient plays a different role and is required for life.

4. Types of Carbohydrates (2 types)
Provide energy (E) for the body
Simple Sugars
Have 1-2 sugar molecules together (faster to digest)
pop, candy, sweets, fruit
Complex Carbohydrates
Have 3+ sugar molecules (longer to digest)
grains, vegetables, legumes
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.

5. Explain the trend and suggest why it is happening.20 40 60 80
100 C A R B O H Y D T E S
SIMPLE
COMPLEX P N
65%
35%
50%
45%
55%
This chart shows the trends in carbohydrate consumption over time.
Note the progressive decline in the consumption of carbohydrates

6. Types of Protein Sources of Protein Proteins are chains of amino acids
Used in growth and repair of tissue
Sources of Protein
Animal (complete) everything our bodies need
meats, dairy
Vegetable (incomplete) need to combine to get a complete source
beans, nuts, legumes, grains
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.

7. Types of Fats Used as energy storage for the body
Saturated -Solid at room temperature
Animal sources
Leads to increased cholesterol levels in blood
Unsaturated -Liquid at room temperature
Vegetable sources
Linked to lowering cholesterol
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.

8. Low Fat?

9. List Ways that you can Reduce your Fat Consumption
Low fat cooking methods
Minimize processed foods
Use better cuts of meats
Use low fat alternatives
Decrease use of condiments
White rather than red meat
Follow these steps to reduce fat content in the diet.

10. Burning Calories

11. Vitamins Used to regulate metabolism Two types:
Fat Soluble – dissolved by and stored in fat - e.g. Vit A, K
Water Soluble – dissolved in water, extra excreted in urine- e.g. Vit B, C
Vitamins

12. Minerals
Inorganic elements found in food that are essential to life processes
e.g. Calcium, Potassium, Sodium, Phosphorus, Iron
Minerals

13. Water Vital to life Drink 6-8 glasses a day
Water is the most important nutrient in our diet. We would die much quicker without water than we would without food. Drink at least 8 glasses per day. 9

14. Functions of Water Comprises about 55-60 % of body weight
Major part of blood plasma
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

15. Review

16. The Body’s Needs

17. The body’s energy needs
Every individual has his or her energy requirements
Basal metabolism - energy needed by the body to when at rest (heart, respiration, cellular activity.
Physical activity – walking, running, moving
Digestion and absorption- breaking down food

18. Daily Energy Requirements
Depends on:
Age
Sex
Weight
Level of physical activity
Overall state of health

19. Measuring Energy in Food
SI unit = joule (J)
More common = dietary calorie (Cal)
1 Cal = 4000 J OR 4 kilojoules (kJ)
Avg teen girl requires between 1800 & 2400 Cal / 7200 & 9600 kJ per day
Avg teen boy requires between 2200 & 3200 Cal / 8800 & kJ per day

20. Recommended Dietary Intake
Protein
PROTEIN (17% or 2g/kg)
(varies by weight)
Fat
FAT (11% or 75g)
Carbs
CARBS (72% or 500g)
Recommended levels

21. Function of Food Carbohydrates
All food has a function. Different foods give us different nutrients and have different functions
Nutrient
Function
Carbohydrates
1st energy source
Fat
2nd energy source
Protein
3rd energy source
Heal and grow muscles/bones
Vitamins, Minerals, Water (& Fibre)
Regulate Metabolism

22. Regulate Metabolism: Rate the body digests foods
Regulate Metabolism: Rate the body digests foods. Some foods increase met., while others lower it. Generally genetic and lowers with age

23. How can you make sure you are eating properly?

24. Canada’s Food Guide
A government document designed to assist Canadians in making a more informed decision on food choices and combinations.
If Canadians can be taught to eat healthy foods and exercise mildly, it will reduce the strain on the Health Care System that is in place (Medicare)

25. This is an additional image of the CFG

26. Reading Nutrition Labels
By law, food labels must contain certain things. Some of the legal requirements are:

27. List of ingredients
List starts with the ingredient of the largest amount and continues to the ingredient of the smallest amount.
Must list (may contain...) for potential allergens like peanuts

28. Nutrition Label Only became law as of December 2005
Displays the nutritional information contained in the product in grams and % of the Recommended Daily Intake (RDI) that is in one serving of that product.

29. Nutrition Label looks like this
Size of recommended portion
Number of servings per package
Calories per serving
Amount of nutrients by weight and % of RDI
% of RDI for vitamins

30. Energy Value of Foods

31. Caloric Content of Foods
The energy that the body gets from food:
Carbohydrates 4 cal/g 17 KJ/g
Protein 4 cal/g 17 KJ/g
Alcohol 7 cal/g 29 KJ/g
Fats 9 cal/g 37 KJ/g
This slide shows the calorie content of different food stuffs