KIN 122 1st Edition Lecture 11 Nutrition Vitamins Regulate metabolic reactions Need small amounts compared to macronutrients Not a source of energy i e kilocalories Dietary recommendations are different for each one 2 Types 1 Water soluble 2 Fat soluble Water soluble vitamins B vitamins 8 vitamin C Move directly into bloodstream upon absorption travel freely in blood Body excretes extra vitamins it doesn t need Prolonged excessive doses may still lead to serious problems Must obtain fairly regularly Fat soluble vitamins A D E and K Travel through lymphatic system before entering bloodstream Require protein carriers for transport in blood Excess stored in liver and fat Body uses stores as needed Toxicity more likely than with water soluble vitamins Minerals Inorganic elements which remain in the body until they are excreted Not a source of energy 2 Types Major 7 Calcium Sodium Chloride Potassium Phosphorus Magnesium Sulfur Trace 9 Iron Zinc Iodine Selenium Copper Manganese Fluoride Chromium Molybdenum Calcium Most abundant mineral in the body 99 is in the bones Also essential for Iron Nerve conduction Muscle contraction Blood clotting Sources milk milk products fish tofu green vegetables legumes Essential for Transportation and storage of oxygen in the blood and muscles Metabolism of hormones and amino acids Deficiency common in young women Sources red meat poultry fish green leafy vegetables dried fruit and fortified grain products Large doses in supplement form can be toxic Water Most essential nutrient Needed in larger quantities than any other nutrient Most abundant nutrient in human body Role of water in the body Component of blood and other fluids Maintains blood volume Transports nutrients and waste products Helps regulate body temperature Acts as shock absorber around tissues and organs Participates in metabolic reactions Water intake Recommended 7 11 cups day Sources water food Fruits vegetables 90 water Meats cheeses 50 water Dehydration when too much water is lost and not replaced common Water intoxication when body water content is too high rare Alcohol Not a nutrient but still source of calories Acts as a depresseant on nervous system Broken down in stomach and rapidly absorbed in small intestine Absorbed rapidly cannot be stored due to potential for toxicity Broken down by liver Used in moderation not detrimental to health May reduce risk of heart disease USDA food plate Tells us WHAT we should eat and HOW MUCH we should eat Promotes variety and moderation General tips Most of diet should come from whole grains fruits and vegetables Moderate amounts of proteins and dairy Limit red meat processed and refined foods added sugar salt Food portions Not only do many American consume the wrong types of food many consume too much Studies show people under estimate portion size by as much as 25 Pay attention to portion size as you plan your meals Food portions examples Grains 1 oz daily 6 oz 1 slice of bread c cooked rice pasta cereal 3 c popcorn Meat 3 oz daily 5 5 oz Deck of cards Food labels Make a habit of reading nutrition labels Compare similar products to make the best choices Use labels to track nutrient intake