NUTRITION

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NUTRITION

• Nutrition is the study of nutrients in food and
  how the body uses them

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Nutrients

• 5 Nutrients found in food
• Protein
• Vitamins
• Minerals
• Carbohydrates
• Fats/Lipids
• Also found in food and needed by the body
• Water is classed as a nutrient by some
• Fiber

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PROTEIN

• The word protein is from the Greek meaning I am
  first

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What is Protein?

• Proteins are chemical compounds found in every
  body cell.
• They are made up of small units called amino
  acids these are considered the building blocks
  of Proteins.
• There are 20 important amino acids required by
  humans.

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Essential Amino Acids

• 9 are called essential amino acids because the
  body cannot make them fast enough or not at all.
• phenylalanine, valine, threonine, tryptophan,
  isoleucine, methionine, leucine, and lysine.

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11 Non-essential Amino Acids for Adults

• Some are generally classed as nonessential amino
  acids except can be considered essential for
  infants and growing children- cysteine ,
  tyrosine, histidine and arginine.
• Some nonessential amino acids can be made by the
  body -Alanine, Asparagine, Aspartic Acid,
  Glutamic Acid, Glutamine, Glycine, Proline,
  Serine.

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Why Protein?

• Needed for growth, muscle building, and repair of
  tissue.
• Supply energy when needed
• Help make antibodies, enzymes, hormones, and some
  vitamins
• Regulates fluid balance in cells and other body
  processes.

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Where found?

• Complete proteins (or animal protein) Contain all
  9 essential amino acids
• found in animal protein such as meat, fish, eggs,
  milk, and cheese and soybean.
• Incomplete proteins or vegetable protein missing
  1 or more essential amino acids
• found mostly in vegetable like beans, peas,
  lentils, legumes, nuts.

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Some Amino Acids

• Names use of some amino acids
• Names of some essential amino acid
• Tryptophan relaxant, helps sleep
• Lysine absorption calcium
• Methionine supplies sulphur for hair, nails
• Leucine alertness
• Phenylalanine nerve cell to brains signals,
  awake alertness, improve memory
• Valine coordination, calmness

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Kwashiorker
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Problems

• Too little Protein-energy-malnutrition (PEM)
  -can cause fatigue, poor growth and tissue
  repair.
• Kwashiorkor protein deficiency disease- large
  protuberant belly as seen in famine stricken
  places.
• Too much converted to fat and stored causing
  weight gain.

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Vegetarians

• Vegan eat no animals or products
• Diet lacks in essential amino acids without tofu
  or a variety of foods eg lentils, legumes
• Lacto vegetarian do not eat meat or fish but
  will eat some animal products

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VITAMINS

• Generally help the immune system, help make some
  nutrients, and help some nutrients to be absorbed
  and used by the body.
• Needed in small amounts for growth, avoid
  diseases, maintenance.
• Body cannot produce most vitamins

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Vitamins

• Fat-soluble vitamins dissolve in fat and
  carried by fats in food. Can be stored
• Water-soluble vitamins dissolve in water.
  Cannot be stored
• Named after some letters of the alphabet

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Vitamin A

• Why? - To make a compound needed to help eyes
  adapt to darkness promote growth of teeth and
  bones, and healthy skin.
• Where?- Found as Beta-carotene which converts to
  vitamin A in the body -- found in orange, deep
  yellow, red, dark green colored food like
  carrots, oranges. mainly in fruits vegetables,
  liver, eggs, whole milk, its products, oily
  fish, fish oils.
• Fortified foods like margarine, juices.

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Vitamin A

• What about deficiency? - eyes become sensitive to
  light, night blindness, poor skin stunted growth.
• What about excess? - since it can be stored too
  much can be toxic.
• Can cause fatigue, headaches, nausea, vomiting
  and extreme case death.

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VITAMIN B

• This is a group of vitamins belonging in the
  B-complex
• Vitamins such as Thiamin B1, Riboflavin B2,
  Niacin, B6, Folate, and B12,
• They are water soluble and have distinct
  properties

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THIAMIN B1

• Why? - Helps body breakdown carbohydrates and
  release energy.
• Helps promote normal appetite, digestive system
  and nervous system.
• Where? - Most foods. Good sources are wheat germ,
  whole grain, lentils, beans, cereal,
  meat,particularly pork.

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VITAMIN B1

• What - about deficiency? Loss of appetite, low
  energy, nausea
• Severe lack can lead to disease of nervous system
  called Beriberi numbness of feet, cramps in
  leg, paralysis heart attack - death.

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RIBOFLAVIN B2

• Why ? breaks down carbohydrates, helps skin,
  tongue, lips prevent greasy areas around mouth
  and nose.
• Where ? Offal - organ meats e.g. liver, kidneys,
  milk products, green vegetables, whole grains
  cereals
• What about deficiencies? swollen cracked lips,
  skin lesions, twilight blindness.

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Niacin B3

• Why ?- Helps the cells use other nutrients keep
  nervous system mouth, skin digestive tract
  healthy.
• Where ?- meat, poultry, milk, peanuts
• Tryptophan (amino acid) converts to niacin milk
  has tryptophan.
• What? disease called Pellagra skin lesions,
  digestion, mental disorder death.

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Vitamin B6

• Why? helps regenerate red blood cells
  breakdown of carbohydrates for energy.
• Where? most vegetables, meats, liver, whole
  grain cereal.
• What about deficiencies? Skin lesions, sore
  mouth, red tongue, nausea, weight loss
  convulsive seizures.

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Folate ( B9)

• Why? produces blood cells, converts food to
  energy, helps prevents damage to brain spinal
  cord of unborn babies. Helps immune system
• Where? green vegetables, dry beans, peas,
  liver, most fruit, yogurt whole grains.
• What about deficiencies? inflamed tongue,
  diarrhea. Fatigue, weakness caused by anemia
  low in red blood cells.
• Pre pregnant or pregnant women asked to take
  supplements. Also people with low immune system.

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Vitamin B12

• Why? promotes normal growth. Helps cell
  function in bone marrow.
• Where? animal protein foods, brewers yeast
  fortified cereals.
• What about deficiencies? fatigue, loss of
  weight, nervous disorders, extreme case
  pernicious anemia abnormally large red blood
  cells.

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VITAMIN C

• Why? Healthy skin, gums tissues, heals
  wounds, broken bones, fights infection, helps
  hold body cells together.
• Where? citrus fruits, other fruits - kiwi
  fruit, berries, red peppers, green vegetables,
  potatoes, tomatoes.
• What about deficiencies? water soluble need
  daily, prevents skin disease -scurvy

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VITAMIN D

• Why? helps formations of bones teeth with
  calcium phosphorus.
• Sunlight UV rays help ergosterol in fat
  underneath skin convert to vit. D
• Where? animal fats fish liver oils, oily
  fish, eggs, milk and products, fortified foods
  e.g. juices,margarine
• What about deficiencies? - disease called
  rickets deformed bones e.g. bow legs dental
  decay.
• Supplement diet if spending life mostly indoors
  and during long winters.

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MINERALS

• Inorganic substances that make up 4 of body
  weight. Become part bones, soft tissues body
  fluids. Regulate body processes.
• Macrominerals large amount 100mg or more needed
  per day calcium, phosphorus, magnesium, sodium,
  potassium.
• Microminerals small amounts needed - less than
  100mg per day iron, zinc, iodine, fluorine.

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CALCIUM

• Why needed to build strong bones and teeth.
  Helps blood clots and nerves. Stored in bones
  important to eat plenty during growing years or
  if pregnant. Helps reduce cramps during
  menstruation or over exercise, and sometimes pms
• Where milk and products, eggs, green
  vegetables, whole fish, fortified foods e.g.
  cereals juices

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Calcium

• What about deficiencies Hard to absorb need
  magnesium to help. Absorption easier during
  growing years as bones are soft - can be stored
  for later years. Children can get malformed
  bones. Body takes from bones causing them to
  become weak, porous brittle osteoporosis in
  old people mainly women and some form of
  arthritis.

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PHOSPHERUS

• Why? - works with calcium and excess stored in
  bones. Helps release energy, balance
  acids/alkalis in blood.
• Where? meat, fish eggs, milk products, soft
  drinks.
• What about deficiencies? not much but calcium
  will be pulled to make up - can lead to
  osteoporosis.

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MAGNESIUM

• Why?- mostly in bones, helps proteins, fats
  carbs produce energy. Helps body absorb calcium
• Where? whole grains, nuts, seeds, beans,
  vegetables.
• What about deficiencies? usually healthy people
  following varied diet get enough. Can cause
  muscle twitching, insomnia, muscle tremors if
  insufficient.
• Osteoporosis arthritis due to poor absorption
  of Calcium

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ZINC

• Why? helps immune system, breakdown proteins,
  cell reproduction, healing wounds and fertility
  conception.
• Where? meat esp. poultry, dairy products,
  beans, whole grains - cereals, nuts
• What about deficiencies? body only absorbs 30
  of zinc consumed therefore zinc deficiency
  common. Magnesium, Phosphorus, Calcium help
  absorption sleep disturbances, dandruff, delay
  wound healing, diarrhea, loss of appetite, poor
  nail growth - lines, white spots on nails

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Sodium, Chlorine,Potassium

• Why work as team like Ca, P Mg. Control
  osmosis fluids flow from cells for balance,
  helps cells absorb nutrients.
• General deficiency losing these salts can
  affect blood pressure weakness, fainting,
  dizziness. increase intake if diarrhea/vomiting,
  (bulimia), heavy exercise perspiration

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• Potassium helps lowers blood pressure, muscle
  twitching, regulates heart rate spinach, fennel,
  cantaloupe, bananas, mushrooms, lentils, nuts,
  green vegetables fruits
• What about deficiency? Higher blood pressure
  increase chance of stroke, muscle spasms, cramps.
  
• What about excess? Blood pressure too low
  dizziness, light headed and fainting, low heart
  beat.

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• SODIUM / CHLORINE
• Why? regulate blood pressure
• Where? table salt, (Sodium Chloride), leafy
  green vegetables, animal products, salt water
  fish, processed foods, deli meats, soy sauce,
  cereals, preserved food, and restaurant food.
• What about deficiency? increase intake if
  diarrhea/vomiting, (bulimia), perspiration loses
  sodium.
• What about excess? Excess causes hypertension -
  high blood pressure can lead to serious
  heart/kidney problems cause stroke. Known as
  the silent killer. Limit use of table salt and
  processed foods and restaurant food.

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IRON

• Why? combines with protein to form hemoglobin.
  Stores in body.
• Where? offal ( internal organs ) e.g. liver.
  Egg yolk, meat, dark green vegetables, grain
  products, fortified cereals, iron cooking pots.
• What about deficiencies? can be hard to absorb
  Vitamin C helps absorption Anemia (common in
  females), loss of appetite, tiredness, pale skin.

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IODINE

• Why? helps hormone thyroxin in thyroid glands
  function properly regulate rate of energy used.
• Where? table salt, saltwater fish shellfish,
• What about deficiencies? cells in gland enlarge
  form lump in neck called goiter, poor growth
  and energy

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FLOURINE

• FLOURINE
• Why? helps prevent tooth decay, maintains bone
  health.
• Where? city drinking water, toothpaste.
• What about deficiencies? can cause tooth
  decay/cavity.

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CARBOHYDRATES

• 3 groups of carbohydrates
• Sugars simple carbohydrate
• Starches complex carbohydrate
• Fibers complex carbohydrate
• Nearly all carbs. absorbed by the body as
  monosaccharides or single sugar units

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Functions of Carbohydrates

• Provide energy, help body digest fats, allows
  protein to be used for growth maintenance.
• Deficiency protein is used for energy, causing
  chemical imbalance.
• Excess deprivation of other nutrients, eroded
  teeth, gum disease, converted to fat stored
  causing obesity.

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CALORIES

• Excess- Food energy is measured in calories. It
  takes 1 calorie to produce energy to heat 1 gram
  of water 1 degree C. If more carbohydrates are
  eaten than calories burned remainder is converted
  to glycogen and fatty tissue - stored by the body
  - obesity

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• Proteins have 4 calories per gram
• Carbohydrates have 4 calories per gram
• Fats have 9 calories per gram. Fat calories
  convert to fat faster in body and stored
• Vitamins and minerals have no calories

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SUGARS simple carbs

• Where? sugar, fruit, sugar products, syrups,
  soft drinks, jams, candies and sweet desserts.

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SUGARS

• Called simple carbohydrates - easy break down and
  absorb into blood. Simple bond structure
• 6 types of sugars found naturally in food.
• 1 unit sugars
• Glucose carried in this form in the blood-
  known as blood sugar
• Fructose found in fruit known as fruit sugar.
• Galactose found attached to glucose in milk

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SUGARS

• Pairs of sugar units
• Sucrose ordinary table sugar from sugar cane or
  sugar beet.
• Lactose milk sugar- milk from mammals.
• Maltose in grain products - flour malt sugar

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STARCHES

• Complex carbohydrate made from many glucose
  units bonded together. Starch breaks down into
  simple form during digestion to form glucose.
• Why? for energy
• Where? - Starch is storage form of energy in
  plants. Found in potatoes, flour products, rice,
  cereal, grains.
• Excess glucose is converted to fat and stored

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FIBER

• Complex carbohydrate
• Where? fruits, vegetables, whole grain cereal,
  foods that cannot be digested.
• Why? - Provides bulk in diet, promotes bowel
  function, linked to prevent heart disease, lower
  cholesterol, dilutes carcinogens reduces risk
  of cancer.
• Deficiency constipation can occur.

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FATS

• Why? Provide protection, body temp energy
• Belong to a group of compounds called Lipids
  which includes fats oils.
• Lipids are fatty acids that are chains containing
  carbon, hydrogen oxygen atoms.
• Amounts of hydrogen atoms vary in Fatty acids.

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Saturated fatty acids

• 1.Saturated have as many hydrogen atoms as it
  can hold full,
• Present in meats and dairy , palm coconut oil.
• Tend to be solid at room temperature. Bonds
  packed together closely

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Unsaturated Fatty Acids

• 2.Unsaturated- fewer hydrogen than they can hold.
  Double bonds therefore not as packed together
  usually liquid
• a. Monounsaturated missing 1 H atom
• b. Polyunsaturated 2 or more H atoms
• Body absorbs fats as fatty acids glycerol

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HYDROGENATION

• Hydrogenation adds H to Fatty acids in oil
  turns liquid oil to solid saturated fats.
  Vegetable shortening margarine made from
  hydrogenated oils.
• Trans fatty acids partly hydrogenated oils.
  Result in odd molecular shape which can cause
  health concerns in body.
• Being banned in some States.

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Function of Fats

• Why? Provide energy
• Carry some vitamins e.g. A
• Help make hormones.
• Protect organs
• Maintain body temperature
• Not all fatty acids made by body
• essential fatty acid only obtained from foods
  you eat.

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Sources of Fats

• Visible fats butter, margarine, fat on meat,
  skin.
• Invisible eggs, cream, salad dressing,
• mayonnaise, nuts, avocados.
• Deficiency not common infants may be deprived
  by over concerned parents.
• Excess Fats have more calories unused stored
  cause obesity.

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CHOLESTRAL

• Waxy fat like substance found every cell
• Helps transport fatty acids and produce hormones
• Dietary cholesterol consumed from animal
  products. None in vegetables.
• Blood cholesterol in bloodstream can lead to
  heart problems. Body makes cholesterol it needs
  no need to consume

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Fats and Cholesterol

• Saturated and dietary cholesterol can increase
  blood cholesterol heart disease
• Trans fats also raise blood cholesterol
• Unsaturated fats help reduce cholesterol.
• High fat linked to increased risk of some
  cancers.
• Eat sparingly, limit eating foods fried in trans
  fats.

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BMI Body Mass Index

• BMI weight in kg divided by height in meters
  squared 50 kg______
• 1.52 x 1.52
• BMI weight in pounds divided by height in
  inches squared x 703 120___ x 703
• 63 x 63
• 18.5 or less low BMI underweight
• 18.5 24.9 medium BMI - normal
• 25 29.9 high BMI overweight
• 30 and above very high - obese

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Metabolism

• Chemical process takes place in cells after body
  absorbs nutrients. Body breaks down nutrients
  into simpler substances which releases energy.
  Metabolism is the process whereby the body
  converts food into energy (or uses it for bodily
  repairs) or stores it as fat for future use.
• This energy is used to carry out metabolic
  reaction.

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Metabolic Rate

• Metabolic Rate is the rate (and efficiency)
  with which our body performs these metabolic
  tasks.

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Basal Metabolic Rate

• Basal Metabolic Rate (or Resting Metabolic
  Rate) is the number of calories we need to burn
  in order to fuel essential bodily processes and
  keep our organs and tissues in working order.

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Basal Metabolic Rate

• Typically, this accounts for 60 per cent of all
  calories consumed. The heavier the person, the
  more calories he/she needs to fuel these
  essential processes.
• All other calories are used to meet our
  additional energy needs based on our level of
  physical activity.

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Metabolic Rate

• If we have a faster metabolism we burn
  calories more efficiently and store less fat. If
  we have a slower metabolism we burn calories less
  efficiently and therefore store more calories as
  fat.

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Ways to increase your metabolism

• Have a hearty, healthy breakfast
• Eat six small meals a day
• Increase fiber foods uses up more energy to
  digest lasts longer
• Limit sugary foods, processed foods, caffeine,
  alcohol, dont smoke
• Eat fish, dark green, leafy vegetables, tomatoes,
  blueberries, other berries, apples, whole
  grains,
• Drink 8 glasses of water per day
• Exercise regularly

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WATER

• Why? 50 75 body weight water, aids
  digestion, cell growth, lubricates joints,
  regulates temperature. Can only function a few
  days without water, month without food.
• Where? all liquids and moist foods, need
  average of 8 cups per day. ½ weight fl.ozs of
  water needed.
• What about deficiencies? excessive excretion
  through kidneys, bowels, lungs sweat, Dry
  mouth, weakness, increased pulse, fever
  dehydration and death. Thirst is a symptom you
  need water.
• Increase intake for certain diseases e.g. high
  blood pressure, excess heat, and excess exercise