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Lisa Sasson
Clinical Assistant Professor
NYU
Dept Nutrition and Food
Studies
Introduction
• Nutrients
– Components of food required for the body’s
functioning
– Roles:
• Provide energy
• Building material
• Maintenance and repair
• Support growth
Maslow’s Hierarchy of Needs
Why we choose the foods we do:
• Food preferences
• Familiarity
• Convenience
• Availability
• Cost
• Ethnic background/traditions
• Traditions
• Habit
• Religious beliefs
• Social pressure/influences
• Emotional comfort
• Good nutrition/health
• Medical conditions
• Beliefs and values
Table 16-1 p408
Six Categories of Nutrients
Essential Nutrients
• Nutrients the body cannot manufacture are “essential” in the diet. We must consume them. They include:
– Carbohydrates
– Certain amino acids—components of protein, nine are essential
– Essential fatty acids: linoleic acid and alpha-linolenic acid
– Vitamins & minerals
– Water
Key nutrition concepts/terms
• Nutrients:
substances in food
that provide energy
and/or promote the
growth the growth
and maintenance of
your body. They also
regulate many body
processes.
50 nutrients
6 groups of nutrients:
• Carbohydrates (4 cal/g)
• Lipids (fats) (9 cal/g)
• Proteins (4 kcal/g)
• Vitamins
• Minerals
• Water
Which nutrients provide energy (calories)?
Energy• Calories: a unit by which energy is measured
– Kilocalorie = 1,000 calories
• Energy yielding nutrients:
Carbohydrates 4 calories per gram
Lipids 9 calories per gram
Protein 4 calories per gram
– Alcohol (not a nutrient) = 7 cal/g
• Example:
– 45 g CHO x 4 = 180 cal
– 7 g Pro x 4 = 28 cal
– 5 g Fat x 9 = 45 cal
Vitamins
• Fat-Soluble
– A
– D
– E
– K
• Water-Soluble
– Niacin
– Riboflavin (B2)
– Thiamin (B1)
– Pyridoxine (B6)
– Cobalamin (B12)
– Pantothenic Acid
– Folate
– Biotin
– Vit C
Mineral Facts
• Major Minerals: Minerals needed in relatively
large amounts in the diet- over 100 mg daily
– Calcium, Chloride, Magnesium, Phosphorous,
Potassium, Sodium, (Sulfur)
• Trace Minerals or Elements: Needed in
smaller amounts- <100 mg daily
– Iron, Fluoride, Zinc, Chromium, Cobalt, Copper,
Iodine, Manganese, Molybdenum, Selenium
• Should I take a vitamin/mineral
supplement??
Phytonutrients
Fats (Lipids)
• Fats—a subclass of
lipids
– Fats = solid at room
temperature
– Oils = liquid at room
temperature
• Triglycerides— glycerol
with 3 fatty acids
attached
Saturation States
• Saturated—no double bonds
• Unsaturated
– Monounsaturated—one double bond
– Polyunsaturated—2 or more double bonds
• Hydrogenation and Trans Fats
– Hydrogenation—adds hydrogen to unsaturated
fatty acids
– Changes structure of fatty acid from cis structure
to trans form
Essential Fatty Acids
• Essential fatty acids
– Linoleic acid (omega-6)
– Alpha-linolenic acid (omega-3)
• Most adults do not consume adequate levels of
omega-3 fatty acids
Foods Have a Mixture of Fats
0% 20% 40% 60% 80% 100%
Hard
Margarine
Butter
Olive Oil
Corn Oil
PUFA
MUFA
SFA
TFA/Other
Good sources of ‘omega-3 fatty acids’
• Oily fish(salmon, mackerel, sardines, tuna)
• Pumpkin seeds, sesame seeds• soybean oil
Good sources of ‘omega-6 fatty acids’
•Most vegetable oil, Sunflower oil, Corn oil, Soybean oil
•Cotton seeds oil
•Pumpkin seeds
•Nuts and cereals
•Poultry, eggs
•Avocado
Trans fatty acids
are commonly
found in…..
Cholesterol
• Cholesterol
A fat-soluble, clear liquid found in animal products
A precursor of estrogen, testosterone, and vitamin D
Important for babies up to 2 years old to get
cholesterol from food (use whole milk /full fat sources
of food)
Protein
• Amino acids—”building blocks” of proteins
– Essential—body cannot make; must be
provided in diet
– Nonessential—body can make
• Protein quality—high-quality proteins provide all
essential amino acids
• Recommended intake- 10- 20% of calories
Protein- main function: growth, repair, hormones,
enzymes; not for energy
Carbohydrates
Simple carbohydrates are sugars that enter the bloodstream
rapidly and provide quick energy.
Provide energy ( calories) but many simple carbs contain few
nutrients
Complex Carbohydrates –made up of sugars that are linked
together chemically to form long chains.
Starch- food substance that is made a stored in most plants
Provides long-lasting energy
Plants storage of carbohydrates is starch and humans storage
of starch is glycogen.
Glycogen is stored in liver and muscles ( limited storage, unlike
unlimited storage in adipose tissues of fat)
Carbohydrates can be
• Simple carbohydrates
• Fruit
• Honey
• Milk
• Fruit juice
• All added Sugars and syrups
• Cakes , cookies, candy, ice cream, sorbet
• Soda, juices, sweetened beverages
Carbohydrates can be
• Complex Carbohydrates
• Grains
• Bread
• Pasta
• Potatoes
• Rice
• Barley
• Cereals
• Legumes/ pulses
• Tortilla
Water
• Adults are 60-70% water
• Recommended daily intakes
– 15-16 cups for males
– 11 cups for females
– 75% from fluids; 25% from foods
• Dietary sources
– Best to drink water & nonalcoholic beverages
– Alcoholic beverages increase water loss through
urine
Factors that Impact Nutrient Needs
• Age
• Body size
• Gender
• Genetic traits
• Growth
• Illness
• Lifestyle habits
• Medications
• Pregnancy and
lactation
Daily Caloric Need
• BMR + PA + TEF
– BMR = Basal
metabolic rate
– TEF = Thermal effect
of food
– PA= Physical Activity
• What affects basal
metabolism or
“BMR”?
1. Body weight
2. Sex
3. Age
4. Growth
5. Temperature
6. Fever & Stress
Method 2: Kcal per Kg method
(shortcut)
1. Convert weight from pounds to kg by dividing by 2.2 (Ex: 150 lb/2.2 = 68 kg)
2. Multiply weight in kg by ~30 calories (Ex: 68 x 30 = 2040 kcal)
– 25-30 kcal/kg = Sedentary to light activity
– 30-35 kcal/kg = Moderate activity
– 35-45 kcal/kg = heavy activity or malnourished
• Adult Protein: .8 g/kg BW
Steps in Development of Nutrient
Deficiencies and Toxicities
Standards of Nutrient Intake on
Nutrition Labels
• Daily Values
• (DVs) are standards for
daily intakes of nutrients
used on nutrition label
of foods.