NutritionThe process of nourishing or

being nourished.**supply with what is necessary for life, health &

growth

Major Nutrient Groups

Carbohydrates Protein Fat Vitamins Minerals Water

Carbohydrates Main source of energy Come from plants- sugars, starches, fiber Basic building block is a sugar molecule- a union of

carbon, oxygen, hydrogen Starches and fiber are chains of sugar molecules; some

contain hundreds, some are straight chains, some branch wildly

All carbohydrates are broken down into glucose Easy way to classify carbohydrates is: 1.) simple- one or two units of sugar (fructose,

dextrose, glucose, sucrose- table sugar) 2.) complex- three or more linked sugars (veggies,

legumes, whole grains)

Carbohydrates (continued)

The glycemic index- a newer way to classify carbohydratesClassifies carbs by how quickly and how high they increase blood sugar compared to pure glucoseHigh glycemic (>70) causes rapid spikes in blood sugarLow glycemic (<55) is digested slower & causes lower/gentler change in blood sugar

Carbohydrates (continued) Examples of low GL foods: high fiber fruits and

veggies, bran cereals, beans, legumes Examples of medium GL foods: barley, brown

rice, oatmeal, bulgar, rice cakes, whole grain breads & pasta

Examples of high GL foods: potato, french fries, refined cereals, sugary beverages, candy, white rice, white flour pasta

Carbohydrates (continued) The fiber in carbohydrate foods is indigestible so

why do we need it?? There are two types: soluble- dissolves in water

and insoluble- does not dissolve in water Soluble fiber binds to fatty substances in the

intestines and carries them out as waste. This lowers bad cholesterol (LDL). It also regulates the body’s use of sugar- keeps hunger and blood sugar in check

Insoluble fiber pushes food through the digestive tract and keeps us “regular”.

Protein Proteins are made from carbon, oxygen, hydrogen and

nitrogen & their main function is growth and repair. Protein can also be used for energy.

Found throughout the body- muscle, skin, bone, hair, antibodies, enzymes, some hormones

The building blocks of protein are amino acids- they provide the raw material for all proteins

The body strings together amino acids to form various structures

There are 20 different amino acids- the body produces 11 on its own, the other 9 must be obtained by food (essential amino acids)

Protein (continued) Protein breaks down and must be replaced Foods containing all 9 essential amino acids are called

“complete” proteins (meat, fish, poultry, soy, quinoa, dairy) Foods containing less than the 9 are called “incomplete”

proteins (grains, legumes) Best animal sources: meat, fish, poultry, dairy Best plant sources: Grains- barley, quinoa, oats, rice, pasta, whole grain bread Legumes- soy, beans, lentils, peas, peanuts, cashews Seeds/nuts- sesame, sunflower, walnuts, cashews Vegetables- leafy greens (spinach, kale, romaine), broccoli

Fats Concentrated source of energy, provides

insulation and protection, transports fat-soluble vitamins

Human body makes its own fat from taking in excess calories.

Fats found in plant and animal foods are called dietary fat

Some fats play a role in several diseases- heart, type 2 diabetes, obesity, cancer

Types of fat: saturated, trans fat, monounsaturated, polyunsaturated

Fats (continued) Harmful fat: saturated and trans fat Saturated usually comes from animal sources

(beef, pork, poultry) and is linked to cardiovascular disease, type 2 diabetes, cancer

Trans fat usually occurs through a process called hydrogenation (creates fats that are easier to cook with and less likely to spoil). Increases LDL cholesterol, decreases HDL cholesterol which can lead to heart disease! Found in highly processed foods

Fats (continued) Healthier dietary fat: monounsaturated,

polyunsaturated Found mostly in plant-based foods and oils Improves blood cholesterol levels and

decreases heart disease and diabetes risk Good sources: olive oil, safflower oil, peanut

oil, canola oil, avocados, nuts, fatty fish, olives

Vitamins Considered a micronutrient because we only

need small amounts of each Essential to normal functioning, growth,

vitality, health There are 13: 4 fat-soluble (A,D,E,K) and 9

water-soluble (C, B1, B2, B3, B5, B6, B7, B9, B12)

Most vitamins are abundantly found in plants B12 is found only in animal sources Body produces D when exposed to sunlight

Vitamins (continued) Vitamin A- helps form healthy teeth, bones, soft

tissue, mucus membranes, skin. Food sources- dark-colored fruit, dark leafy veggies, egg yolk

Vitamin C- promotes healthy teeth and gums, helps body absorb iron, promotes wound healing. Food sources- broccoli, citrus fruits, spinach, strawberries

Vitamin B1 (thiamine)- helps body cells change carbs into energy, essential for heart function and healthy nerve cells. Food sources- lean meats, nuts, seeds, whole grains

Minerals Considered a micronutrient because we need

small amounts of each Essential to normal body processes and

functioning There are 18 different minerals needed by the

body 7 “bulk” minerals: calcium, chlorine, magnesium,

phosphorus, potassium, sodium, sulfur 11 “trace” minerals: cobalt, copper, chromium,

iodine, iron, manganese, molybdenum, nickel, selenium, vanadium, zinc

Minerals (continued) Calcium- keeps bones & teeth strong, helps

muscles and blood vessels contract and expand. Food sources- dairy products, dark leafy greens, almonds

Potassium- helps nerves and muscles communicate, helps move nutrients into cells and wastes out of cells. Food sources- banana, grapes, leafy greens

Iron- needed to make hemoglobin which is found in red blood cells. Food sources- spinach, clams, liver, pumpkin, cooked beans

Water Essential to human life! Body is made up of 55%

to 75% water. Forms the basis of blood, lymph, digestive juices,

urine, perspiration and is contained in lean muscle, fat and bones.

Needed for integrity of every cell, elimination of by-products of metabolism, body temperature, carrying nutrients and oxygen, lubrication of joints, keeping mucous membranes moist, digestion.

Body can get about half of its’ water needs from foods, the rest must come from liquids.

Water (continued) Dehydration occurs when water content in

body is too low Symptoms: headache, fatigue, dry mouth, lips

and nasal passages, mood changes, dark-colored urine, confusion

Causes: increased sweating, not drinking enough, increased output of urine, diarrhea, vomiting, recovering from burns

Prevention: drink 6 to 8 glasses of fluid each day

Phytochemicals Non-nutritive plant chemicals- produced to protect

the plant Most likely protect humans against diseases like

cancer and heart disease There are over 1000 known phytochemicals Some possible actions: antioxidant, hormonal

action, stimulates enzymes, interferes with DNA replication, anti-bacterial, physical actions

Phytochemicals are abundantly found in fruits (especially berries), vegetables and herbs