Marissa Ashcraft Nutrients o Categories o Functions Nutrition focuses on function of nutrients o What is a nutrient Essential chemicals in food that support human life Carbohydrate Protein Fat organic Vitamins organic Minerals inorganic Water inorganic Provide fuel or energy calories Regulate body processes blood pressure energy production temperature regulation Contribute to body structures bones muscles all cells Nutrients o Energy providing nutrients 3 Macronutrients Need in largest quantities Carbohydrates Protein Lipid o Carbohydrates CHO Composed of carbon hydrogen oxygen Major source of fuel for the body Starches and sugars Found in largest proportion in grains vegetables legumes dry beans and peas fruits dairy products Body converts dietary CHO to blood sugar or glucose Composed of carbon hydrogen oxygen Provide structure for body cells Carry fat soluble vitamins A D E K Provide starting material for many hormones Food Sources fats and oils added to foods meats and other animal proteins dairy foods some vegetable sources such as coconut olives avocado o Lipids o Proteins Some are essential can t be made in the body so must be in the diet Composed of smaller building blocks called amino acids Contain carbon hydrogen and oxygen in addition to nitrogen Build and maintain body structures Macronutrients Energy Broken down to produce energy usable by cells Found in foods from animals dairy foods vegetables grains Energy in foods that contain CHO protein and fat Nutrients o Micronutrients smaller quantities Vitamins regulate bodily processes such as blood clotting calcium balance energy metabolism Minerals body structures and regulate processes such as fluid balance Water the most important Our bodies are 60 water Vitamins o Regulate body processes keep organs and tissues functioning o Do not contribute energy but have vital roles in extraction of energy from macronutrients o o Fat soluble and water soluble in the body Found in a wide variety of foods Minerals and Water o Minerals Inorganic substances 16 are essential to health Found in a wide variety of foods 1 Marissa Ashcraft Deficiencies are uncommon except calcium and iron o Water Inorganic Chemically simplest nutrient most important Can survive longer without any other nutrient than we can without water Temperature control lubrication of joints transport of nutrients and wastes Foods vs Nutrients Preference vs Liking Preference choice of foods Liking affective reactions to a food Foods stimulate chemosensory visual thermal tactile senses Mental representation invoked by this stimulation dictates a response Innate tastes inborn Linking Nutrients Food and Health o Food Guides Used to translate nutrients into foods Types o Dietary Guidelines and Food Guide Pyramid o Exchange Lists for Meal Planning o Food Labels Double blind placebo controlled clinical trials are considered the gold standard of nutrition studies Nutrition Guidelines Linking Nutrients Food and Health o Food Guides are used to translate nutrients into foods Dietary Guidelines for Americans o Encourages most Americans to Eat fewer calories Be more physically active Does not emphasize dietary supplements Eat a healthful diet by making wiser food choices Prepare and handle foods to reduce risk of food borne illness Using My Pyramid Diet Planning o Combination of foods o Servings and Portion Distortion Food Exchange Lists o More specific for individuals rather than population recommendations o Used in clinical settings for Disease control Diabetes Weight management Food groups have similar macronutrient profile o o Diet plan specifies number of exchanges from each food group Foods grouped together because they have similar nutrient o content and serving sizes so you can exchange within a group o Each choice or exchange of a food has about the same amount of carbohydrate protein fat and calories as the other foods on the same list o A choice in the exchange lists is not necessarily the same size as a serving as another choice or as indicated in MyPyramid or other meal plans o Exchange Food Groups Starch Fruit Milk Non starchy Vegetables Sweets Desserts and Other CHO 2 Marissa Ashcraft Meat and Meat Substitutes Fats Free Foods Dietary Reference Intakes DRI Estimated Average Intake EAI o Set to meet the needs of almost all 98 percent individuals in a group o nutrient intake level estimated to meet 50 of the individuals in a life stage gender group Recommended Dietary Allowance RDA o nutrient intake level that is sufficient to meet the needs of 97 98 of the individuals in a life stage and gender group RDA is calculated from the EAI Alternatives to a DRI o Adequate Intake AI AI used when EAR and RDA can t be determined The AI for a given life stage or gender group is believed to cover the needs of ALL individuals in that group Lack of data prevent being able to specify with confidence the percentage of individuals covered by this intake o Tolerable Upper Intake Level UL Intake above the UL can be harmful Using the DRIs o Population groups o Assess adequacy of intake o Plan diets o Set policy and guidelines o Individuals Use RDA and AI as target levels for intake Avoid intake UL Applying Food Guidelines Food Labels required on all packaged foods FDA o o 5 mandatory components Statement of identity Common or usual name Net contents of package Order can help with comparisons By law 8 most common allergens must be labeled milk eggs wheat soy peanuts List of ingredients in descending order by weight tree nuts fish shellfish Information about the manufacturer Nutrition Information Food Label Definitions o o Daily Value DV o Recommended daily consumption level for a food component based on a 2 000 kcalorie diet o Reference Daily Intakes RDI o Nutrients with RDA o Daily Reference Values DRV Digestion Absorption and Metabolism o DIGESTION The breaking apart of foods into smaller units small enough to be transported into the body o ABSORPTION The movement of those units from the gut into the bloodstream or lymphatic system for circulation o Digestion The physical movement of food Peristaltic contractions transport food and nutrients along the GI tract Segmentation the pushing of a mass of partially digested food chyme o The chemical breakdown of food Enzymes catalyze the reactions that break apart nutrients 3 Marissa Ashcraft altered in the process Enzyme specificity Enzymes Protein compounds that can speed up chemical reactions but are not The Gastrointestinal GI Tract