1. Nutrients and Non-nutrients Nutrients : CHO, Fat, Protein, vitamins, minerals, and water, they have certain functions in the body and they are essential to the health. Non nutrients : such as phytochemicals which is not essential to the body but very beneficial to the health, also there are some chemicals could be harmful to the body like pesticides, insecticide, nitrate and others

2. Nutrients Substances from food and used in the body to: 1- produce energy 2- synthesize body tissue 3- regulating agents, to promote growth, maintenance and repair, and may act in some way to reduce the risk of some diseases.

3. Energy Nutrients for human body or macronutrients CHO, Fat, and Protein

4. Carbohydrates Carbohydrates is the main source of energy in the body Participate partially in the structure of body

5. Carbohydrate We have 2 types of carbohydrates 1- simple carbohydrates include (monosaccharides and disaccarides) 2- Complex carbohydrates (Polysaccarides)

6. Monosaccharides Popular monosaccarides are : Gulucos, fructoss and galactose The first tow found in fruits and honey, while the third one found In milk attached with glucose

7. Disaccharides -We have three popular disaccharides, -include -Maltose -little in nature but produced during processing, -Sucrose -Can sugar, composed of fructose and glucose. -Lactose : -Milk sugar, found only in milk

8. Poly saccharides Two types : starch and fiber Starch: made up of many units of mono sugar linked together Mostly found in grains, legumes, and some vegetables It is healthy for human body It is recommended to be the main source of energy in the body

9. Carbohydrate- continue Fiber: Two categories : Soluble Fiber: like pectin and gum Insoluble : like cellulose, hemicellulose and lignin Fiber found in plants only : grain, legumes, fruits and vegetables Fiber: is very healthy to the body and recommended for good health

10. Dietary Recommendation for CHO 45 - 55% of total energy from CHO Only 10% of energy from simple sugar and other from polysaccharides Need at least 25 grams of fiber per day and could increased to 45 per day

11. Lipids More than 90% of lipid in food are triglycerides, we have 2 types of triglycerides Fats : solid at room temperature Oils : liquid at room temperature Other type of lipid, they are different in structure than triglycerides, include: Phospholipid Sphingolipid Cholesterol

12. Lipids Source of energy (recommended 25 - 35% energy from fat Participate in body structure partially (mainly in nervous system) Source of some hormones in the body Carry the fat soluble vitamins

13. Lipid – sources Margarine Butter (saturated) Oils (unsaturated) Fast food Meats Dairy products

14. Lipids Saturated fat is bad for you Meat and dairy products unsaturated fats, 2 types: 1- Monounsaturated – best for you in moderate amount. Olive oil 2- Poly unsaturated also good for you in moderate amount: Sun flower oil, corn oil, sesame oil, soy oil

15. Lipid – continue Cholesterol : processed in the body and from the food necessary for the body, but Should be in the range of body requirements. Two types of cholesterol Bad cholesterol, it is bad for you Good cholesterol, it is good for you

16. Lipid – Dietary Recommendation Should consume 25 – 35% of energy from fat Not more than 10% of energy from saturated fat Not more than 200 mg of cholesterol

17. Protein Composed of amino acids, which is precisely composed of C, H, O, and N

18. Protein Contain one, two, three, or four long chain amino acid Protein Composed of 20 different types of amino acids, Nine of them can not processed in the body called essential amino acids Other amino acids are could be processed called non essential amino acids

19. Protein –Functions Part of every cells in the body Build and maintain of body tissue Build some hormone and all antibodies Responsible for transport of many nutrients and oxygen in the blood Maintain acid – base balance Also produce energy as the body need, if no CHO and fat.

20. Protein Quality complete protein :Egg, meat, chicken,, fish, dairy products Incomplete protein : Grain, corn, legumes, rice, oat Requirements Recommended 12-15 % of the energy from protein 0.85 -1.5 gram of protein for each Kilogram varies on certain factors

21. Protein-continue Factors affecting requirements: Age Activity Pregnancy and lactation for women