Carbohydrates (CHO), Protein,Fats

NutritionThe study of how your body uses the food that you eat

A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function

Nutrients

Protein Fat Carbohydrate Vitamins Minerals Water

6 Classifications of Nutrients

SugarsStarchesCellulose

Calorie   A unit of measure for energy in food

What is a Calorie?

Protein = 4 calories per gram Fat = 9 calories per gram Carbohydrate = 4 calories per gram

Calories Per Gram

Carbohydrates Any of various neutral compounds of carbon,

hydrogen, and oxygen (as sugars, starches, and celluloses) most of which are formed by green plants and which constitute a major class of animal foods

Carbs

Carbohydrates

Digestion convert all CHO to glucose

Glucose fates Stored as glycogen in

muscle and liver Converted to fat for

energy storage

Carbohydrates

Simplesugars—including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, and honey—that are quickly and easily absorbed into the bloodstream

Quick energy Sugars found naturally in foods Added sugars Food labels end in “-ose”

Lactose Fructose

Simple Carbohydrates

Carbohydrates

Complexa polysaccharide, such as a carbohydrate, that is composed of a large number of glucose molecules, so called to distinguish it from a simple sugar

Sustained/long term energy Starches [complex carbohydrate] (pasta, rice,

breads) What’s good about fiber?

Complex Carbohydrates

Eat more fruits and vegetables

Eat whole grain foods

Ways to Get More Fiber

Most American diets are deficient in fiber. The RDA for fiber is 25-40 grams per day. Most Americans probably get about 12-14 grams in their diet.

Ways to get more fiber in the diet is to eat more fruits and vegetables and to eat more whole grain foods.

Soluble Fiber-dissolves in water oatmeal, oat cereal, apples, oranges, pears,

oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, celery, and carrots.

attract water and form a gel which slows down digestion

delays the emptying of your stomach and makes you feel full, which helps control weight.

Soluble fiber aid in the absorption of certain minerals,

Dietary Fiber

Insoluble Fiber- does not dissolves in waste Does not break down in digestive tract so they

pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut

Helps with regularity, retains water, makes stools softer

Whole wheat bread, brown rice, most vegetables

Fiber Cont.

Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids

Proteins

Amino Acids The building block of protein in which

each is coded for by a codon and linked together through peptide bonds

20 amino acidsEssentialNon-essential

Proteins

Body cannot produce them9 essential amino acidsValine, Leucine, Isoleucine,

Threonine, Lycine, Histidine, Phenylalanine, Tryptophan, Methionine

Esssential

Non-essential Body produces them 11 non-essential

Non-essential does not imply that these amino acids are not important. Non-essential simply means that these amino acids are not needed in the diet since the body can manufacture them from other substrates. The 9 essential amino acids, however, must be supplied by the diet since they cannot be synthesized.

Non-essential

Complete-Animal Source Contain all 9 essential amino acids meats, dairy

Incomplete- Plant Source Do not contain all 9 essential amino acids beans, nuts, legumes, grains

Sources of Proteins

Animal proteins provide all 9 essential amino acids along with most of the other non-essential ones and are therefore, they are called complete proteins.

Vegetable proteins provide some of the essential amino acids but not all of them so they are called incomplete proteins. With a balanced diet individuals can get sufficient amounts of protein from these vegetable sources

Side Note

The body doesn’t have a large storage depot for protein, as it does for carbohydrate and fat. The protein we eat from food has to be handled as we eat it. Like rookies sitting on the bench waiting for their chance to play, the amino acids in the pool are ready and waiting to be utilized. Either the amino acids are used within a limited time to build a body protein, or they are transformed.

If amino acids in the pool aren’t needed to become a protein, the body is equipped to reconfigure them either back to glucose to be used as energy or into fat

Excessive Protein

A natural oily or greasy substance occurring in animal bodies, esp. when deposited as a layer under the skin or around certain organs

Fats

Adipose Tissue  a kind of body tissue containing stored fat that

serves as a source of energy; it also cushions and insulates vital organs

Where is adipose tissue in the body? Beneath skin, internal organs, bone marrow,

Fats

Saturated Fatty Acids- animal a fatty acid whose carbon chain cannot absorb

any more hydrogen atoms; found chiefly in animal fats

saturated (solid at room temperature) Animal fats (fat in cheese, eggs, meat) are

saturated

Saturated

Unsaturated Fatty Acids- Vegetable a fatty acid whose carbon chain can absorb

additional hydrogen atoms unsaturated (liquid at room temperature) Vegetable fats (vegetable oils) are unsaturated

Unsaturated 2 groups Poly-unsatrated Mono-unsatrated

Unsaturated

Type Sat Poly Monosafflower 9 75 16sunflower 10 66 24corn 13 59 28soybean 14 58 28sesame 14 42 44peanut 17 32 51palm 49 9 42olive 14 8 78canola 7 35 58

Composition of Oils (%)

Oils vary in the degree of saturated and unsaturated fats.

In general it is best to use oils that contain a higher percentage of mono-unsaturated fats (olive / canola).

Comparison of the types of fats and their effect on health: Saturated fats - increase cholesterol levels Poly-unsaturated fats - have little effect on

cholesterol Mono-unsaturated fats - can lower levels of

blood cholesterol

The process of hydrogenation is used to convert unsaturated vegetable oils into saturated fats (margarine) This process forms "trans"- fatty acids instead of the natural fatty acids that occur naturally in saturated fats.

Partially Hydrated is not good, it is trans fat. Look at labels

Trans-fatty acids

only essential fatty acids, cant be made in body reduce triglycerides, heart rate, blood pressure,

and atherosclerosis, crucial role in brain function and normal growth and development.

Fish found in cold waters, such as salmon, mackerel and sardines, have the highest concentration of omega-3 fatty acids.

Omega 6 is found in corn, safflower, sunflower, soybean and cottonseed oils

Omega 3 & 6 fatty acids

Compound Lipid: Lipoproteins

High Density Lipoproteins

Low Density Lipoproteins

Cholesterol occurs in all animal tissues,

especially in the brain, spinal cord, and adipose tissue, functioning chiefly as a protective agent in the skin and myelin sheaths of nerve cells, a detoxifier in the bloodstream, and as a precursor of many steroids

LDL the cholesterol in low-density lipoproteins; the ‘bad’ cholesterol; a

high level in the blood is thought to be related to various pathogenic conditions

HDL the cholesterol in high-density lipoproteins; the ‘good’ cholesterol;

a high level in the blood is thought to lower the risk of coronary artery disease,

aerobic exercise mono-unsaturated fats, and soulbe fiber help with HDL

Fats

LDL causes blockage of arteries, atherosclerosis. Less dense than HDL, deposit onto walls of arteries, causing plaques. High LDL cholesterol levels increase the risk of heart attacks

HDL scavenges LDL and takes it to liver for reprocessing, scrubs vessels clean chemically, higher levels of HDL are good

Lipids Cont.

Recommended Dietary Intake

CHO

CHO (55-60%)FATFAT (<30%)

PRO

PRO (10-15%) PRO (10-15%)