Nutrients

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Nutrients

• Essential for Health

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Nutrients

• Major nutrients in food are classified into six
  groups. They work in partnership for health.
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

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Macronutrients

• Nutrients we ingest in large quantities on a
  regular basis. These includes
• Carbohydrates
• Fats
• Proteins
• and water.

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CarbohydratesFunctions in the body

• Your bodys main source of energy or calories.
  Helps your body use fats efficiently.
• Classified in two groups
• complex carbohydrates or
• simple sugars.

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From Complex to Simple

• All carbohydrates sugars and starches break
  down to simple sugars during digestion. Simple
  sugars are glucose, galactose and fructose.
• Glucose is the main form of carbohydrate used for
  energy.

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Energy Storage

• The body doesnt burn all glucose at the same
  time. Some gets stored in muscles and liver as
  glycogen. Some glucose also may be converted to
  body fat (if you consume more calories than your
  body needs)
• 1 gram of carbohydrate 4 calories

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Fiber Your bodys broom!!!

• Not a nutrient because it cannot be absorbed, but
  it is very important.
• It bulks up the contents of intestines.
• Fiber (a form of complex carbohydrate) aids in
  digestion and offers protection from diseases.

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Good sources of carbs

• High-fiber foods legumes, whole-wheat bread,
  bran, many cereals, strawberries, Brussels
  sprouts, most fruits and vegetables, popcorn,
  grains, nuts, seeds.

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Fiber

• We need about 25 grams per day.
• Most Americans get about 14 grams per day.

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• Too little
• Poor energy
• Tired
• Constipation

• Too Much
• Overweight problems and related diseases

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Fats

• Supply energy, but also have other functions
• Transport nutrients
• Support growth
• Part of many body cells

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Fats

• Fats supply 9 calories per gram.
• Extra fat in the diet is stored as adipose
  tissue.
• Fats give a smooth creamy texture to foods.
• Fats make you feel full.

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Types of Fat

• 1) UNSATURATED
• Monounsaturated liquid at room temperature.
  Canola, nut, and olive oils are high in this
  fatty acid.
• Polyunsaturated liquid or soft at room
  temperature. Corn, safflower, soybean and
  sunflower oils. Fats in seafood are mainly
  polyunsaturated.

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Types of Fat

• 2)Saturated firm at room temperature and are
  from animal foods and coconut, palm and palm
  kernel oils.
• 3)Trans fatty acids formed during the process of
  hydrogenation in which unsaturated fats are made
  saturated. Found naturally in some foods. Extends
  shelf life of products.

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Fats

• Most all foods contain fat in varying amounts.
  Some are very high in fat others have just trace
  amounts.
• Be sure to check food label for fat content.
• Limit total fat intake to no more than 20 to 35
  of calories and saturated fat to no more than 10
  of calories.

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Sources of fats

• Saturated fat All animal foods Bacon etc.
• Unsaturated fats Fish, vegetable oils, poultry,
  and soft and semisolid margarines. Oil from
  coconut, olive and palm
• Trans fat margarine, shortening, fried foods,
  baked foods, salad dressing, cookies in tons of
  food because it has a longer shelf life

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• Too little
• Dermatitis or skin inflammation caused by a lack
  of amino acids
• Too much
• Overweight problems and related diseases

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Protein

• Supply amino acids that are building blocks of
  maintaining and repairing body tissue.
• Help make antibodies to fight disease
• The body makes nonessential amino acids others
  are essential in food.
• Proteins provide energy when carbohydrates and
  fat are in short supply.

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Protein Foods Sources

• Lean meat, poultry, fish, eggs, dry beans, tofu,
  nuts, peanut butter, dairy foods

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• Too little
• Poor vitality muscle tone
• Increase chance of infections diseases
• Slow recovery from illness, injury, or surgery
• Extreme deficiency in children stunted growth,
  low resistance to disease, mental retardation
• Too much
• Waste of money since excess stored as fat and can
  never be used for building and repairing cells

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Water

• Regulates body processes
• Carries nutrients and other body chemicals
• Carries waste products away
• Regulates body temperature
• Makes up 45 75 of body weight

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Water

• To keep your body functioning normally and to
  avoid dehydration, your body needs an ongoing
  water supply.
• The average adult loses about 2 ½ quarts of water
  daily more in hot weather.
• Total Fluid Intake Daily
• Males (19 Over) 3.7 liters (125 ounces)
• Females (19 Over) 2.7 liters (91 ounces)

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Water

• Thirst signals the need for water, but it isnt a
  foolproof mechanism, especially for the elderly,
  children or during hot weather, illness or
  exercise.

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To increase water supply

• Take water breaks during the day.
• Drink water with meals.
• Alternate sparkling water for soft drinks.
• Carry water with you.
• Drink before, during, and after exercise.

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Micronutrients

• The name given to vitamins and minerals because
  your body needs them in small amounts.
• Micronutrients are vital to your body's ability
  to process the macronutrients

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Minerals

• Nutrients found in the earth or water and
  absorbed by plants and animals for proper
  nutrition.
• Minerals are the main component of teeth and
  bones, and help build cells and support nerve
  impulses, among other things

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Calcium and Phosphorus

• Helps build and maintain healthy bones and teeth
• Helps blood clot during bleeding
• Help heart, nerves and muscles work properly
• Helps body produce energy

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Calcium and Phosphorus
Sources

• Milk, Dairy products cheese, ice cream
• Green leafy vegetables
• Canned sardines and other processed fish eating
  with the bone
• Egg yolks
• Meat, fish, poultry
• Whole grain breads and cereals

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Calcium and Phosphorus
Too little
Too much

• Weak bones and teeth
• Osteoporosis- adult bones become weak and fragile

• Difficult to get an excess of calcium
• Excessive phosphorus forces body to remove
  calcium from the bones

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Iron

• Helps make hemoglobin
• Helps cell use oxygen

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Iron
Sources

• Liver, kidney, heart
• Meat
• Egg Yolk
• Dried beans and peas
• Spinach
• Dried fruit
• Whole grain and enriched breads and cereals
• Nuts

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Iron
Too Little
Too much

• Anemia poor appetite, pale skin, tired feeling,
  weakness

• Can damage liver and other body tissues

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Iodine

• Helps thyroid gland work properly

Iodine
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Iodine
Sources

• Iodized table salt
• Salt water fish and shellfish
• Almost all animal foods

Iodine
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Iodine
Too little
Too much

• Goiters Swelling in neck due to enlarged thyroid
  glands

• Symptoms unknown

Iodine
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Zinc

• Helps body use carbohydrates, proteins, and fat
• Important in growth, reproduction, and healing
  wounds

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Zinc
Sources

• Meat
• Seafood
• Eggs
• Milk

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Zinc
Too little
Too Much

• Loss of sense of taste
• Wounds heal slowly

• Fever
• nausea

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Magnesium

• Keeps the nervous system healthy
• Helps maintain healthy nerves and muscles

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Magnesium
Sources

• Organ meats
• Whole-grain cereals
• Nuts
• Dried beans and peas
• Green leafy vegetables
• Egg yolks
• Milk

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Magnesium
Too Little
Too Much

• Muscle tremors

• Disturbed nervous system function

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Chlorine, Potassium and Sodium

• Responsible for maintaining water balance in body
• Helps maintain normal muscle action
• Help to balance acids and alkalies in body
• Help the nervous system works properly

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Chlorine, Potassium and Sodium
Sources

• Most foods
• Table salt
• Potassium fish, meat, bananas, citrus fruit and
  milk.

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Chlorine, Potassium and Sodium
Too Little
Too Much

• Fainting
• Vomiting

• Potassium muscular paralysis
• Sodium edema, may increase likelihood of high
  blood pressure

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Vitamins

• Naturally found in plants and animals, vitamins
  are vital to growth, energy, and nerve function.
  There are two types of vitamins used by the body
  to support health fat-soluble and water-soluble

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Vitamins and Minerals

• The Real Team Players!

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Vitamins and Minerals

• Called micronutrients.
• Dont let the small amount fool you They
  regulate many processes that produce energy and
  do a whole lot more.

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Vitamin Basics

• Complex organic substances that regulate body
  processes
• Often act as coenzymes
• Two categories water soluble and fat soluble
• Water-soluble vitamins B-complex vitamins and
  vitamin C
• Fat soluble vitamins A, D, E and K

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Antioxidant Vitamins

• ACE vitamins A, C and E
• Slow or prevent the oxidative process
• Prevent or repair damage to body cells
• May improve immune function

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Minerals

• Not Heavy Metal

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Major Minerals

• Needed in greater amounts
• More than 250 milligrams recommended daily
• Calcium, phosphorus and magnesium
• Electrolytes sodium, chloride and potassium

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Trace Minerals

• Body needs small amounts less than 20
  milligrams daily.
• Chromium, copper, fluoride, iodine, iron,
  manganese, molybdenum, selenium and zinc.
• Others are identified, but less is known about
  their role in health.
• All are absorbed in the intestines and
  transported and stored in parts of the body.

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Major Minerals - Calcium

• Builds bones in length and strength
• Slows the rate of bone loss
• Reduces risk of osteoporosis
• Helps muscles contract and heart beat
• Plays a role in nerve function
• Helps the blood clot

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Calcium How Much?

• How much do you need?

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Sources of Calcium

• Milk and other dairy foods
• Dark green, leafy vegetables
• Fish with edible bones
• Calcium-fortified foods

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Major Minerals - Sodium

• Electrolyte
• Helps regulate movement of body fluids
• Helps muscles relax (including your heart)
• Helps transmit nerve impulses
• Helps regulate blood pressure

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Sodium How Much?

• Tolerable upper intake level 2,300 mg daily.
• 1 teaspoon salt almost 2,300 mg
• ¼ teaspoon salt 500 mg.
• Sources processed foods, table salt, some
  naturally occurring in foods.
• Check the ingredient list for Na, salt, soda or
  sodium in the name.

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Sodium Label Lingo

• Sodium-free less than 5 mg per serving
• Very low sodium 35 mg or less per serving
• Low sodium 140 mg or less per serving
• Reduced or less sodium at least 25 less sodium

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Trace Minerals - Iron

• Serves as essential part of hemoglobin and other
  enzymes
• Helps in brain development
• Supports a healthy immune system

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Iron How Much?

• RDA for Iron

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Sources of Iron

• Heme iron animal sources
• Meat, poultry, fish
• Nonheme iron plant sources
• Leafy green vegetables
• Dried peas
• Enriched breads and cereals

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Phytonutrients

• Also called Phytochemicals means plant
  chemicals
• Compounds in plant-based foods
• Appear to promote health

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Phytonutrients How Do They Work?

• Serve as antioxidants
• Enhance immunity
• Enhance communication among body cells
• Cause cancer cells to die
• Detoxify carcinogens
• Repair damage to DNA

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Vitamin and Mineral Supplements

• Do you really need them?

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Dietary Supplements

• What are they?

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Supplements?

• Do you consume a varied, balanced diet? Are you
  healthy?
• If you answered yes to both of these questions,
  you probably get all the vitamins and minerals
  you need from the foods you eat.

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Supplements?

• Under some circumstances, multivitamin/mineral
  supplements do offer benefits. Follow your
  doctors advice.

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Supplements May Be Needed For . . .

• Women who are pregnant or breastfeeding
• Women of childbearing age
• Women with heavy menstrual cycles
• Menopausal women
• Vegetarians
• People with limited milk intake and sunlight
  exposure

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Supplements (cont)

• Someone on a restrictive diet
• Persons who do not eat a balanced diet
• Persons with illnesses that affect nutrient use
• Some babies after age 6 months, children and
  teens
• In all situations, your doctors opinion should
  be requested.

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Supplement Labeling

• Serving size and Daily Value labeling is listed
• Other ingredients used are also listed
• FDA Final Rule promotes safe use of Dietary
  Supplements

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If You Take a Supplement

• Talk with your doctor before using a dietary
  supplement.
• Know that some supplements may interact with
  prescription and over-the-counter medicines.
• Inform your doctor about all the supplements you
  use, especially before surgery.
• Report adverse effects from the use of dietary
  supplements to MedWatch.

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If You Take a Supplement

• Stick with the label dosage and heed warnings.
• Follow the label directions.
• Keep in a safe, cool, dry place.
• Check the expiration date.

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Nutrients Essential for Good Health!

• Our bodies need 6 classes of nutrients.
• A balanced diet with a variety of foods supplies
  nutrients needed for good health.
• Consume high-fat foods in moderation.
• Always consult your physician about supplement
  use.

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Reference
American Dietetic Association Complete Food and
Nutrition Guide (3rd Edition) by Roberta Larson
Duyff, MS, RD, FADA, CFCS FDA Consumer Health
Information www.fda.gov Presentation Developed
By Cathy Agan, Extension Agent (FNP) Ouachita
Parish
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