nutrients. malnutrition eating too little food eating foods with insufficient (not enough) amounts...
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NUTRIENTS
Malnutrition Eating too little food Eating foods with insufficient (not
enough) amounts of particular nutrients Not absorbing nutrients well Eating too much food (high-calorie food
like fats and sugars) can lead to obesity
Calories The amount of energy obtained from
macronutrients in food An important aspect of healthy eating is
consuming the appropriate amount of food to obtain optimal amount of energy
Nutrient Dense Foods that are relatively low in calories
while high in a variety of nutrients Example: whole grains and fish
Nutrient Deficiency Inadequate amounts in the diet of
nutrients necessary for good health and the prevention of disease
Empty calorie foods Foods that are high in calories and low
in nutrients Also known as Nutrient-poor Example: pop and chips, candy, energy
drinks, etc.
Dietary Reference Intakes Also known as DRI’s A set of nutrient reference values based
on most current Canadian scientific knowledge
MACRONUTRIENTS Provide your body with the energy it
needs to function TYPES:
Carbohydrates Proteins Fats Water
Acceptable Macronutrient Distribution Ranges (AMDR)Males & Females
Total Carbs Total Protein
Total Fat
% of Energy % of Energy
% of Energy
1-3 years 45-65% 5-20% 30-40%
4-18 years 45-65% 10-30% 25-35%
19 + years 45-65% 10-35% 20-35%
Use the AMDR table to estimate the percent of your daily calories that you should obtain from protein, fat, and carbohydrates in order to provide adequate intakes of essential nutrients and minimize the risk of chronic disease
1 gram of protein contains 4 calories 1 gram of of fat contains 9 calories 1 gram of carbohydrates contains 4
calories
Calculating percent of calories from macronutrientPROTEIN(grams of protein x 4 calories) x 100
total calories FAT(grams of fat x 9 calories) x 100 total caloriesCARBOHYDRATE(grams of carbohydrate x 4 calories x 100 total calories
EXAMPLETOFU BERRY SMOOTHIE – p. 11 in textbook
DO AS A CLASS!!!!
Carbohydrates Are chains of sugar molecules Before long chains can be used, our
bodies convert them to single sugar molecules - glucose
Besides providing your body with energy, carbs are necessary for many other functions: Protein sparing – preventing your body from
using protein tissue (muscles) as a source of energy
Regulating the amount of sugar circulating in your blood so that all of your cells get the energy that they need
Providing nutrients for the bacteria in your intestinal tract that help you digest food
Assisting in your body’s absorption of calcium
Types of Carbohydrates Sugars Starches Glycogen Dietary fibre
Monosaccharides Are simple sugars Most common:
Glucose (found in fruits & vegetables) Fructose (found in honey and many fruits
& vegetables) Galactose (found in milk sugar, lactose)
Disaccharides Consists of molecules of two simple
sugars linked together The body digests disaccharides to form
monosaccharides 3 most nutritionally important
disaccharides are: Sucrose (table sugar) Maltose (found in grains) Lactose (found in milk)
Fibre Found in:
Cell walls of plants Outer layer of whole grains In the skin of fruits and vegetables
Fibre is made up of indigestible plant material that humans can not digest so it does not provide you with energy
Insoluble fibre helps keep your bowel movements regular Helps prevent constipation Helps maintain healthy body weight Lowers your risk of heart disease and some
cancers It does not dissolve in water but instead
absorbs water in your digestive tract like a sponge and helps you feel full
Fruits and vegetables are good sources of insoluble fibre
Soluble Fibre Dissolves in water and forms a gel in
intestinal tract that regulates the absorption of nutrients
Helps lower cholesterol Controls blood sugar Found in: apples, oranges, carrots,
pecans, walnuts, beans
DAILY FIBRE REQUIREMENT
AGE GROUP BOYS GIRLS
9-13 years old 31 g 26 g
14-18 years old 38 g 26 g
Carbohydrate Toxicity & Deficiency Your body stores excess glucose as
glycogen in muscle & liver cells If these are full, the body stores the
excess glycogen as FAT If your diet includes more energy
(calories) than you require this could lead to weight gain (which can lead to cardiovascular disease and Type 2 Diabetes)
If your diet provides too little energy (calories) from carbohydrates, your body breaks down stored glycogen to use as energy
If you don’t have enough glycogen, the body breaks down fatty tissue instead
From there, your body will break down it’s own protein tissue (muscle) for energy
When this occurs the body will eventually run out of energy, possibly leading to death
Fibre Toxicity & Deficiency Carbohydrate deficiency can result from
a carb-restricted diet or a medical condition preventing you from using the carbs you consume
If your diet provides too little fibre, your digestive system will work slowly and sluggishly, which could lead to constipation and hemorrhoids and increase risk of developing colon cancer
If your diet provides too much fibre, you may experience indigestion, diarrhea and excessive gas
You must consume enough liquids to soften the fibre that you eat
FATS Fats, oils, and cholesterol are known as LIPIDSFUNCTIONS Providing energy Helping with ingestion and absorption of Fat-soluble vitamins
A, D, E, K (only available in foods that contain lipids) Giving shape to your body, promoting healthy skin and
insulation against extreme temperatures Transmitting nerve signals (nerve cells are surrounded by a
thin layer of fat which helps control and speed up signalling – your brain is 60% fat!)
Cushioning and protecting organs Helps body fight off bacteria and repairs damaged tissue Forming parts of hormones
Cholesterol Part of every cell in the body Helps you make Vitamin D, bile, estrogen and
testosterone Your body makes all the cholesterol it needs
(blood cholesterol) Dietary cholesterol is found in some foods
from animal sources (ex: eggs, shrimp) Does not dissolve in blood (a waxy lipid) Forms part of lipoproteins which are carried
through your bloodstream
Lipoproteins Low-density lipoprotein (LDL)
BAD Settles into arteries, becomes plaque as it
hardens (restricts blood flow which can lead to heart attacks and strokes)
High-density lipoprotein (HDL) GOOD Gathers up all extra cholesterol in arteries and
transports it to the liver to be broken down – works like a sponge to clean out blood vessels
Fatty Acids 3 main types:
1) Saturated Fatty Acids (SFA’s) Raise LDL Examples: meat, poultry, whole-milk
products, and tropical oils (palm) Consumption of these can lead to increased
risk of heart disease
Fatty Acids ctd…2) Monounsaturated Fatty Acids (MUFA’s)
GOOD Lower LDL and maintain HDL Examples – olives, olive oil, avocados,
peanuts, peanut oil, canola oil
Fatty acids ctd.3) Polyunsaturated Fatty Acids (PUFA’s)
EXCELLENT Raise HDL and lower LDL Omega 3 – found in soybeans, walnuts,
flax oil, and salmon Omega 6 – found in sunflower oil,
margarine Your body makes most of the PUFA’s it
needs
Lipid Toxicity and Deficiency A lipid deficiency can lead to a deficiency in
fat-soluble vitamins: A, D, E, and K As a result, production of hormones and
other chemicals important for life may be compromised
Some storage of fat is necessary to provide for growth
However, the typical Canadian diet includes more fats and oils than the body needs
PROTEIN You need protein to constantly repair, replace,
and make new cells Example: skin cells only live for about 25 days Your body has to make a huge number of cells
to replace the cells that die If carbohydrates and lipids in your diet do not
provide the energy you need, your body will stop using protein for growth and repair, and will start using it to provide energy instead
Proteins ctd.. Proteins are made of chains of amino acids Different proteins have different combinations
of amino acids Your body uses 20 amino acids in various
combinations to synthesize thousands of types of protein
Your body manufactures 11 of the 20 amino acids
9 of the 20 are not made by the body so they are called ESSENTIAL (must get them from food)
Complete proteins Proteins found in foods from animal
sources: beef, poultry, fish, and dairy They contain all 9 essential amino acids
Incomplete Proteins Proteins found in all plants except soy and quinoa They lack one or more essential amino acids On their own they would not provide adequate
amounts of amino acids 2 or more proteins that lack different amino acids
are known as complementary proteins and can be eaten together to provide all 9 essential amino acids
Example: combining legumes with grains or nuts, or grains or nuts with dairy
Protein Toxicity & Deficiency Extra protein is converted to glucose or
glycogen by the liver and the rest is filtered by the kidneys and excreted
If there is a large amount of extra protein in the diet, the extra work required of the liver and kidneys can lead to tissue damage
Most canadians get enough protein in their diet, however, some conditions such as eating disorders or economic issues may cause a protein deficiency
Early signs of a protein deficiency include muscle weakness and an inability to fight off illness
A severe lack of protein can lead to a disease called Kwashiorkor Symptom: swollen belly filled with liquid
collected below the skin (not fat) Not common in Canada, but where would
it be common?
WATER Essential for survival Your body is 50-70% water You can live for a few weeks without food but you
can only live a few days without water Helps move nutrients and waste through your body Helps keep blood pressure normal Helps regulate body temperature Chlorine is added to kill bacteria and in some
places Fluoride is added to help protect teeth from tooth decay
Water ctd… The water in beverages and in food contribute to your
daily intake of water The amount of water you need to consume varies
depending on: size, diet, activity level, and weather During exercise the body releases heat by generating
sweat If you loose too much fluid in sweat you become
dehydrated and your muscles can’t function efficiently and you become fatigued
Use the colour of your urine to know if you are dehydrated (for adequate hydration your urine should be light yellow to clear)
Water Toxicity & Deficiency If you drink too much water too quickly, you may
upset the balance of water and salt in your body Can cause fluid to collect in your body tissues (called
Edema) which can lead to confusion, convulsions, and in some rare cases, death
If you lose more fluid than you take in, you become dehyrated
Signs of dehydration: thirst, headache, dry lips and mouth, dizziness, fainting, low b.p, and increased heart rate, and dark yellow strong smelling urine
When you feel thirsty dehydration has already begun so drink water often!!