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UIUC KIN 122 - Nutrition

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KIN 122 1st Edition Lecture 11NutritionVitamins• 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-soluble2. Fat-solubleWater-soluble vitamins• B vitamins (8) & vitamin C• Move directly into bloodstream upon absorption & travel freely in blood• Body excretes extra vitamins it doesn’t needProlonged excessive doses may still lead to serious problemsMust obtain fairly regularlyFat-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 neededToxicity more likely than with water-soluble vitaminsMinerals• 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, MolybdenumCalcium• Most abundant mineral in the body99% is in the bones• Also essential for:Nerve conductionMuscle contractionBlood clotting• Sources: milk & milk products, fish, tofu, green vegetables, legumes Iron• Essential for:Transportation and storage of oxygen in the blood and musclesMetabolism 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 toxicWater• Most essential nutrient!• Needed in larger quantities than any other nutrient• Most abundant nutrient in human bodyRole of water in the body• Component of blood and other fluidsMaintains blood volume• Transports nutrients and waste products• Helps regulate body temperature• Acts as shock absorber around tissues and organs• Participates in metabolic reactionsWater intake• Recommended: 7-11 cups/day • Sources: water & foodFruits & vegetables – 90 % waterMeats & 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 toxicityBroken down by liver • Used in moderation, not detrimental to healthMay reduce risk of heart diseaseUSDA 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 vegetablesModerate amounts of proteins and dairyLimit 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 bread½ c cooked rice, pasta, cereal3 c popcorn• Meat 3 oz.: (*daily 5.5 oz.)Deck of cardsFood labels• Make a habit of reading nutrition labels• Compare similar products to make the best choices• Use labels to track nutrient


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UIUC KIN 122 - Nutrition

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