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NutrientsNutrients

Chapter 37Chapter 37

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Nutritionist have long been critical of Nutritionist have long been critical of cold breakfast cereals and their high cold breakfast cereals and their high sugar content. sugar content. While cereal makers are responding While cereal makers are responding by producing varieties that are lower by producing varieties that are lower in sugar – and by promoting those in sugar – and by promoting those that have always been—some that have always been—some cereals contain up to a tablespoon of cereals contain up to a tablespoon of refined sugar per one cup servingrefined sugar per one cup serving

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NutrientsNutrientsChemicals found in food that help the Chemicals found in food that help the body work properlybody work properly

Helps fight disease, maintain good Helps fight disease, maintain good healthhealthGrouped into 6 ClassesGrouped into 6 Classes– Carbs, proteins, fats, water, vitamins, Carbs, proteins, fats, water, vitamins,

mineralsminerals

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CarbohydratesCarbohydratesNutrients that provide your body with Nutrients that provide your body with ready energyready energy

Grains, vegetables, fruits, dry beans Grains, vegetables, fruits, dry beans and peasand peas

Most efficient fuelMost efficient fuelSugars/starches two main carbsSugars/starches two main carbs

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CarbsCarbsStarchesStarchesComplex carbsComplex carbsRice, potatoes, Rice, potatoes, bread, pastabread, pastaDigested to form Digested to form simple sugar simple sugar (glucose)*major (glucose)*major source of energy source of energy for your bodyfor your body

SugarsSugarsSimple carbsSimple carbsFruits, grain, milk Fruits, grain, milk provide natural provide natural sugarsugarRefined sugar Refined sugar (processed from raw (processed from raw and changed)and changed)Cakes, candy, Cakes, candy, cookiescookies

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FiberFiberIndigestible threadlike cellsIndigestible threadlike cells

Not strictly a nutrientNot strictly a nutrientHelps digestion, reduces risk of heart Helps digestion, reduces risk of heart diseasediseaseGood sources = whole-grain, fruits, Good sources = whole-grain, fruits, veggies, seeds and peels (apples)veggies, seeds and peels (apples)

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ProteinProteinNutrients necessary for building and Nutrients necessary for building and repairing body tissuesrepairing body tissues

Form a major part of hair, nails, and Form a major part of hair, nails, and skinskin

Basis of all body’s cellsBasis of all body’s cells

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Amino AcidsAmino AcidsChemicals in proteinsChemicals in proteins22 kinds22 kinds

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CompleteComplete9 amino acids9 amino acidsObtained from Obtained from animal productsanimal productsOnly from foods Only from foods like meat, poultry, like meat, poultry, fish, eggs, and milkfish, eggs, and milk

IncompleteIncomplete13 amino acids13 amino acidsObtained from Obtained from plantsplantsDry beans, peas, Dry beans, peas, nuts, seeds, nuts, seeds, veggies, grainsveggies, grainsContain some but Contain some but not all amino acidsnot all amino acids

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FatsFatsNutrients that are the most Nutrients that are the most concentrated sources of energyconcentrated sources of energy

Needed by the bodyNeeded by the bodyAllow your body to transport and store Allow your body to transport and store other nutrientsother nutrientsRegulates body temperature and growthRegulates body temperature and growthw/o leads to problems with skin and hairw/o leads to problems with skin and hair

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SaturatedSaturatedAnimal productsAnimal productsMeat, milk, butter, Meat, milk, butter, coconut and palm coconut and palm oiloilSolid at room Solid at room temperaturestemperatures

UnsaturatedUnsaturatedLiquid at room Liquid at room temperaturetemperatureVegetables, nuts, Vegetables, nuts, seeds, corn, olive, seeds, corn, olive, peanut and sesame peanut and sesame oiloil

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CholesterolCholesterolWhite, wax-like substance that plays White, wax-like substance that plays a part in transporting and digesting a part in transporting and digesting fatfat

Sat. fats can lead to higher Sat. fats can lead to higher cholesterolcholesterolCan lead to heart attacks, high blood Can lead to heart attacks, high blood pressure, strokes, etcpressure, strokes, etc

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LDL =“bad” LDL =“bad” cholesterolcholesterol

HDLHDL

Good cholesterolGood cholesterolRaised by Raised by exercisingexercisingControl weightControl weightDon’t smokeDon’t smoke

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WaterWater70% of body weight is water70% of body weight is water

Transports nutrient through bodyTransports nutrient through bodyCarries away wasteCarries away wasteHelps move food through digestive Helps move food through digestive systemsystemRegulates temperatureRegulates temperature

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VitaminsVitaminsNutrients that help the body stay Nutrients that help the body stay healthy, function properly, and process healthy, function properly, and process other nutrientsother nutrients

Do not provide energy by are necessaryDo not provide energy by are necessary

Needed in small amountsNeeded in small amountsGetting too much or too few is a problemGetting too much or too few is a problem

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Water solubleWater solubleEasily absorbed and Easily absorbed and can move through can move through the body dissolves the body dissolves in waterin water

Lost through urine Lost through urine and perspiration and perspiration need to replace need to replace themthem

Fat solubleFat solubleTravel through the Travel through the bloodstream in bloodstream in droplets of fatdroplets of fatCan be stored in Can be stored in bodybodyVit A, D, E and KVit A, D, E and K

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MineralsMineralsSimple substances that form part of Simple substances that form part of many tissues and are needed to keep many tissues and are needed to keep body processes operating smoothlybody processes operating smoothly

See figure 37.2See figure 37.2

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MineralsMineralsCalcium present in the body in the Calcium present in the body in the largest quantitieslargest quantities

Iron is present in only a very small or Iron is present in only a very small or trace amountstrace amounts

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Mineral deficiencies are fairly rareMineral deficiencies are fairly rare

They aren’t lost due to cookingThey aren’t lost due to cooking

Except for : iron and calciumExcept for : iron and calciumIron deficiency most common in poor Iron deficiency most common in poor children, causes attention problemschildren, causes attention problems

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OsteoporosisOsteoporosisCan happen later in lifeCan happen later in life

Bones lose their density/brittleBones lose their density/brittle

Calcium is set by age 20 or 21Calcium is set by age 20 or 21

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IronIronBuilding red blood cellsBuilding red blood cells

Accommodates growing muscle massAccommodates growing muscle mass

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Nutrients and CaloriesNutrients and CaloriesCalories = unit of heat energyCalories = unit of heat energy

Number of calories found in a Number of calories found in a particular foodparticular food

Indicator of amount of energy food Indicator of amount of energy food providesprovides

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CaloriesCalories55% from carbs55% from carbs12 – 15% protein12 – 15% protein30% from fat30% from fat

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The researchers stressed however The researchers stressed however that a calcium supplement does not that a calcium supplement does not offer the benefits of the other 15 offer the benefits of the other 15 minerals and vitamins that a glass of minerals and vitamins that a glass of milk could provide, including milk could provide, including vitamin Dvitamin D which is well established which is well established to aid calcium absorption from the to aid calcium absorption from the diet. diet.

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FYIFYISodium is a mineralSodium is a mineralVital to maintain balance of fluid in Vital to maintain balance of fluid in bodybodyExcess can cause swelling of hands Excess can cause swelling of hands and feet to high blood pressureand feet to high blood pressure

Sodium, sodium phosphate, sodium Sodium, sodium phosphate, sodium nitrate (processed foods)nitrate (processed foods)– Some soups 800 mg in one cupSome soups 800 mg in one cup