NUTRIENTS

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NUTRIENTS

• Six major types

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1. Carbohydrates

• The bodys main source of energy.
• Found mainly in foods from plant sources.
• Least expensive form of energy you can buy.

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Carbohydrates

• You NEED to eat carbohydrates to prevent your
  body from using other energy-producing nutrients
  for energy (i.e. protein).
• Carbohydrates fall into 2 categories
• COMPLEX and SIMPLE CARBOHYDRATES

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Complex Carbohydrates

• There are two types starches and dietary fibre
• Both are found in legumes (beans), peas,
  vegetables such as potatoes and corn and grain
  products (rice, pasta, bread).
• Starches give us energy!

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Complex Carbohydrates Dietary Fibre

• The only form of carbohydrate that does not
  provide energy!
• It consists of non-digestible plant materials.
• Food Source fruits, veggies, grain products,
  legumes and peas.

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Insoluble Fibre

• Will not dissolve in water. Absorbs water like a
  sponge and contributes bulk.
• Helps food move through large intestine at a
  normal rate.
• Promotes regular bowel movements and prevents
  constipation.

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Insoluble Fibre Contd

• Lowers risk of colon cancer
• Food Source Fruit and vegetable skins, whole
  wheat or wheat bran products.

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Soluble Fibre

• Dissolves in water.
• Increases thickness of the stomach contents.
• Reduces blood cholesterol levels
• Food Source Fruits, vegetables, legumes, peas,
  lentils and oat products.

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How much fibre do you need?

• Women 25 grams a day
• Men 38 grams a day
• TEENS add 5 to you age
• i.e. 13-year-old need 18 g per day
• (13 5 18)

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What product has fibre?

• Serving Size 1/2 Cup (40g)
•  
• TOTAL Dietary Fiber 6g
• Soluble Fiber 3g
• Insoluble Fiber 3g

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Simple Carbohydrates (sugars)

• These sugars are a natural part of many foods.
• Fructose-found in fruits
• Maltose-found in grain products
• Lactose-found in milk products
• Foods that contain these sugars also provide
  other nutrients such as protein, vitamins and
  minerals.

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Simple Carbohydrates Contd

• REFINED SUGARS-sucrose (table sugar)
• Sugars that are extracted from plants and used as
  sweeteners.
• Do not supply nutrients.
• Eating large amounts of sweetened food can lead
  to excess weight.

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2. Proteins

• Proteins help the body grow and repair worn-out
  or damaged parts.
• 1/5 of your bodys total weight is protein.
• Hair, eyes, skin, muscles and bones are made of
  proteins.

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Protein Contd

• Proteins regulate important body processes.
• They play a major role in fighting disease b/c
  parts of the immune system are proteins.

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Proteins Contd

• Proteins can only do their job if you consume
  enough carbohydrates and fats for your energy
  needs.
• Why are no carb or low carb diets bad?
• Body must use proteins for energy instead of for
  building and repairing.

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FOOD SOURCES

• All foods from animal products contain protein.
• I.E. meat, poultry, fish and other seafood, eggs,
  and milk products.
• Some are found in plant sources-legumes, peas,
  peanuts, grain products

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Food Sources

• Most Canadians eat more protein than they need.
• What happens to excess amount of protein?
• Broken down and stored by the body as fat.

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Complete Proteins

• Proteins are made of chains of chemical building
  blocks called AMINO ACIDS.
• Human body can make all but 9 of the 22 amino
  acids.
• These 9 are called ESSENTIAL AMINO ACIDS

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Complete Proteins Contd

• Complete proteins supply all 9 essential amino
  acids
• Food Sources Meat, poultry, fish, eggs, milk
  products and soy products.

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Incomplete Proteins

• Lack 1 or more essential amino acid
• All foods from plant sources (except soybean)
  supply incomplete proteins.
• It is possible to obtain all 9 essential amino
  acids by eating a variety of foods.
• The above is especially important for people who
  follow a vegetarian diet.

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What is Cholesterol?

• Watch Cholesterol Video

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Is cholesterol the same thing as fat?

• Cholesterol is not fat! It is
• A fat like substance present in all body cells
• Needed for essential body processes
• Produces Vitamin D and hormones.

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Cholesterol

• Adults manufacture all the cholesterol they need
  in the liver.
• Infants and childrens bodies dont, so they need
  it in their diet.
• Cholesterol floats in the bloodstream in chemical
  packages called lipoproteins.

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Two types of Lipoproteins

• LDL Low-density Lipoprotein (lousy/bad)
• Takes cholesterol from liver to the rest of the
  body.
• Too much LDL cholesterol in the bloodstream,
  starts to build on artery walls.

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Two types of Lipoproteins

• HDL High-density lipoprotein (Happy/good)
• Picks up excess cholesterol and takes it back to
  the liver
• Removes plaque build up from arteries

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Food Sources

• Dairy products
• Meat
• Eggs
• Daily recommended intake lt300 milligrams per day
• A single egg 215 milligrams

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3. Fats (essential fatty acids)

• Are an essential nutrient with several important
  functions.
• Promote healthy skin and normal cell growth
• Carry Vitamins A, D, E, and K to wherever needed.

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Fats Contd

• Act as a cushion to protect your heart, liver and
  other vital organs.
• Fats provide a reserve supply of energy
• Also add flavour to food and move through the
  digestive system slowly (helps you feel full
  longer)

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Food Source

• Found mainly in vegetable oils
• Butter, oils, cream, cream, salad dressing, fried
  foods, baked goods and chocolate.
• Too much fat increases risk of heart disease and
  cancer.

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Types of Fatty Acids

• Saturated Fatty acids
• Polyunsaturated Fatty acids
• Monounsaturated Fatty acids

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Saturated Fatty Acids

• Raises the level of LDL cholesterol in the
  bloodstream
• Food Source Meat, poultry skin, whole milk
  products, tropical oils (coconut oil palm oil)

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Polyunsaturated Fatty Acids

• Help lower cholesterol levels
• Food Sources vegetable oils (corn oil, soybean
  oil, safflower oil)

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Monounsaturated Fatty Acids

• Also lower LDL levels.
• Helps raise HDL levels.
• Food Source olives, olive oil, avocados,
  peanuts, peanut oil, and canola oi.

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Rule of Thumb

• Fats that are SOLID at room temperature (i.e.
  butter) are mainly made up of saturated fatty
  acids.
• Fats that are LIQUID at room temperature (i.e.
  corn oil or olive oil) are unsaturated fatty
  acids.

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What is Trans Fatty acids?

• Watch video
• Trans fatty acids are created by a process called
  HYDROGENATION.
• Hydrogen atoms are added to unsaturated to make
  it firmer in texture
• (i.e. to make margarine from corn oil, it goes
  through the hydrogenation process)

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Why are Trans Fats bad?

• Acts like saturated fat
• Raises cholesterol levels
• Provides no nutritional value
• What is the purpose of hydrogenation?
• TO INCREASE SHELF LIFE!

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4. Vitamins

• Vitamins keep your bodys tissues healthy
• Helps carbohydrates, fats, and proteins do their
  work
• Some vitamins contain antioxidants
• Antioxidants are substances that protect body
  cells and immune system.

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Vitamins Contd

• There are 13 vitamins in total.
• Vitamin D is the only one that is manufactured in
  the body.
• Two types of Vitamins
• 1. Water-Soluble Vitamins
• 2. Fat-Soluble Vitamins

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Water Soluble Vitamins

• Dissolve in water
• Pass easily into the bloodstream in the process
  of digestion
• Need to eat them on a daily basis because only
  remain in your body for a short period of time.
• i.e. Thiamin, Riboflavin, Niacin, Vitamin B6,
  Folate, Vitamin B12, Pantothenic acid, Biotin,
  Vitamin C

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Fat-Soluble Vitamins

• Absorbed and transported by fat
• Stored in the bodys fat and liver when in
  excess.
• Your body can draw on these stores when needed.
• Do NOT need to eat them on a regular basis.
• i.e. Vitamin A, D, E and K.

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FOOD SOURCES

• Vitamins are found in a wide range of foods.
• Eat deep yellow-orange fruits and vegetables.
• Dark green vegetables
• Drink milk (vit D)
• Eat enriched or whole grain bread or pasta.

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Minerals

• Vital for good health
• Mineral become a part of your body such as teeth
  and bones
• Minerals are used to make substances that your
  body needs
• 3 types of minerals Major minerals,
  electrolytes, trace minerals

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Major Minerals

• Needed in large amounts
• I.e. Calcium, phosphorus and magnesium

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Calcium

• Maintains bone strength
• Lack of calciumosterporosis
• Condition where bones become weak and fragile
• 1 in 4 women and 1 in 8 men suffer from
  osteoporosis in Canada.

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Calcium Contd

• Women are at greater risk bc they have less bone
  tissue and because diminished estrogen at
  menopause accelerates bone loss (Health
  Canada-Nutrition 2002)

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What can you do to help build your bones?

• Eat plenty of calcium rich foods (milk products,
  dark green leafy veggies)
• Eat a variety of foods
• Be active
• Avoid tobacco, alcohol or excess caffeine.

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Electrolytes

• help keep the bodys fluid balance
• Helps maintain your heartbeat
• Helps regulate blood pressure
• I.e. Potassium, sodium and chloride

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Trace Minerals

• Needed in very small amounts, but have important
  functions.
• I.e. Iron, copper, zinc, iodine, selenium.
• Iron helps carry oxygen in the blood
• Iron deficient (anemia) tired, weak, short of
  breath and pale.

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6. Water

• Most critical nutrient to our survival
• Can only last a few days without water
• 50-60 of our body is water.
• Plays a major role in chemical reactions
  happening in the body (i.e. perspiration)

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Water Contd

• Body uses 2-3 Litres of water a day
• Need to drink 8 cups of water a day
• If you exercise, need to drink more.
• Juices, milk and soup can also contribute
• Eat fresh fruits and vegetables that contain
  large amounts of water.

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What food item contains the largest amount of
water?

• Watermelon
• Grapefruit
• Lettuce
• Yogurt