Nutrients. Nutrition. Carbohydrates. - ex. Carbs, Fats, Protein, Water. - ex. vitamins, minerals

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1 Nutrients Nutrition Introduction elements and compounds an organism needs but can not manufacture itself 6 Basic Nutrients carbohydrates fats proteins water vitamins minerals Macronutrients supply energy required in large amounts - ex. Carbs, Fats, Protein, Water Micronutrients assist in chemical reactions - ex. vitamins, minerals Carbohydrates Uses: most accessible source of energy regulates blood sugar protects your muscles improve absorption of calcium Diet: 4 cal/g or 17 kj/g % of total daily intake Monosaccaride - glucose

two groups: Simple - mono and disaccarides ex.

cereals, fruits, veggies, legumes, pasta The Glycemic Index indicates the rate

elevated insulin therefore an uptake of glucose - ex.

2 two groups: Simple - mono and disaccarides ex. candy Complex - polysaccarides starch, glycogen and fibre ex. cereals, fruits, veggies, legumes, pasta The Glycemic Index indicates the rate at which carbs will digest and raise blood sugar high indexed foods, cause elevated insulin therefore an uptake of glucose - ex. sugar, honey Fats Uses: energy source manufacture structures (ex. cell membrane) insulator shock absorber aid in vitamin absorption (ones that are fat soluble)

3 A Triglyceride Fatty Acid Diet: 9 cal/g or 37 kj/g % of diet Glycerol Saturated Fatty Acid Unsaturated Fatty Acid Polyunsaturated FA Omega Fatty Acids double bond at 3rd Carbon

Trans Fatty Acids CHOLESTEROL The trans fatty acid

properties owing to the slightly different bond

Notably, it has a much higher melting point, 45 C

4 C, due to the ability of the trans molecules to pack

4 Trans Fatty Acids CHOLESTEROL The trans fatty acid elaidic acid has different chemical and physical properties owing to the slightly different bond configuration. Notably, it has a much higher melting point, 45 C rather than oleic acid's 13.4 C, due to the ability of the trans molecules to pack more tightly, forming a solid that is more difficult to break apart.[25] This notably means that it is a solid at human body temperatures.

Triglycerides: glycerol and FA s FA s determine the state fat storage in body - related to incidents of CHD found in: - animal products, oils, etc Saturated fats max # of hydrogen (solid at room

Unsaturated fats less hydrogen (oils at room temp) - lower LDL, raise HDL found in: - oils: olive, canola, grapeseed, peanut, sesame - Nuts: peanuts, walnuts, almonds and pistachios - avocado

5 Triglycerides: glycerol and FA s FA s determine the state fat storage in body - related to incidents of CHD found in: - animal products, oils, etc Saturated fats max # of hydrogen (solid at room temp) - increase total blood cholesterol found in: - meat, dairy, eggs and seafood - coconut oil, palm oil and palm kernel oil. Unsaturated fats less hydrogen (oils at room temp) - lower LDL, raise HDL found in: - oils: olive, canola, grapeseed, peanut, sesame - Nuts: peanuts, walnuts, almonds and pistachios - avocado Polyunsaturated fats more than one double bond between carbons - can lower total cholesterol and LDL found in: - Oils: corn, cottonseed,walnut, sunflower, soybean oils - Seafood: salmon and fish oil Omega-3 FATTY ACIDS type of PUF - double bonds at specific carbons body can t make these - lower blood cholesterol and TG's found in: - tuna, salmon, lake trout, walnuts

Trans Fats invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life.

! found in: commercially packaged foods, commercially fried food- French Fries, microwaved popcorn, vegetable shortening and hard stick margarine.

6 Trans Fats invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. - raise LDL and lower HDL cholesterol levels.! found in: commercially packaged foods, commercially fried food- French Fries, microwaved popcorn, vegetable shortening and hard stick margarine. Cholesterol Function: - part of cell walls - part vitamin - hormones, nerves Cholesterol LDL - major carrier of FA in blood to cells HDL - carries FA to liver - exercise helps increase this issues: linked to cardiovascular disease link of dietary cholesterol and CHD? HDL drops for older males, menopausal women, smokers, diabetes, obese, poor diet, low activity levels

8 grams of protein /1 kg of body weight humans need 20 different amino acids 12 non-essential - body can make 8 essential- required in diet foods: complete proteins - contain all 8

7 Protein Uses: building blocks for cells, tissues, organs - ex. muscles, hemoglobin, vitamins enzymes - accelerate chemical rxns in cell ex. cellular respiration needs 30 hormones - control body functions ex. human growth hormone 4 cal/g or 17 kj/g 0.8 grams of protein /1 kg of body weight humans need 20 different amino acids 12 non-essential - body can make 8 essential- required in diet foods: complete proteins - contain all 8 essential AA's - ex. meat, milk, eggs incomplete proteins - contain 1 or more AA's - ex. rice, beans, wheat Biological Value the nutritional effectiveness of the protein in a given food, expressed as the percentage used by the body of either the total protein consumed or the digestible protein available.

8 Anabolic vs Catabolic growing vs losing Steps: eat regularly (2-3 hrs) good carbs, high BV protein rest Whey protein Egg protein Milk proteins - 91 Beef - 80 Soy proteins - 74 Bean proteins (plant-based) Whey: ISOLATE: whey broken down - post exercise BLEND (gainer): whey and carbs - day CASEIN: larger molecules - night Fat Content: LEAN - Chicken MED - Fish (Omega 3/6/9) HIGH - Steak Water 50-60% of body mass Uses: transport nutrients in blood given shape to cells conducts heat to surface lubricates joints and other surfaces digests food water disposal we require L of H 2 O a day: more if exercising

Vitamins cooperate with enzymes to carry out chemical reactions (aka co-enzymes) Vitamin C - helps in Fe absorption Vitamin D - absorption of Ca two kinds: 1.

fat soluble - overdose dangerous antioxidants help prevent cancer by protecting against free-radicals ex beta-carotene, C, E supplements are not necessary if eating right

9 Vitamins cooperate with enzymes to carry out chemical reactions (aka co-enzymes) Vitamin C - helps in Fe absorption Vitamin D - absorption of Ca two kinds: 1. water soluble 2. fat soluble - overdose dangerous antioxidants help prevent cancer by protecting against free-radicals ex beta-carotene, C, E supplements are not necessary if eating right Minerals elements used by the body in structures and functions Seven Key Minerals: Ca - bones Mg enzymes, bone, teeth Cl - controls flow of fluid in blood S - detoxifies blood, amino acid P - teeth and bones Na and K - nerve transmission Fe - hemoglobin (often deficient in athletes) Canada Food Guide The (old) Canada Food Guide

10 New CFG Nuval Read over the Guide and identify what is different: Food Organization other Yale University a nutritional score

ABLE TO READ THE LABEL?

ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/