NUTRIENTS

Malnutrition Eating too little food Eating foods with insufficient (not

enough) amounts of particular nutrients Not absorbing nutrients well Eating too much food (high-calorie food

like fats and sugars) can lead to obesity

Calories The amount of energy obtained from

macronutrients in food An important aspect of healthy eating is

consuming the appropriate amount of food to obtain optimal amount of energy

Nutrient Dense Foods that are relatively low in calories

while high in a variety of nutrients Example: whole grains and fish

Nutrient Deficiency Inadequate amounts in the diet of

nutrients necessary for good health and the prevention of disease

Empty calorie foods Foods that are high in calories and low

in nutrients Also known as Nutrient-poor Example: pop and chips, candy, energy

drinks, etc.

Dietary Reference Intakes Also known as DRI’s A set of nutrient reference values based

on most current Canadian scientific knowledge

MACRONUTRIENTS Provide your body with the energy it

needs to function TYPES:

Carbohydrates Proteins Fats Water

Acceptable Macronutrient Distribution Ranges (AMDR)Males & Females

Total Carbs Total Protein

Total Fat

% of Energy % of Energy

% of Energy

1-3 years 45-65% 5-20% 30-40%

4-18 years 45-65% 10-30% 25-35%

19 + years 45-65% 10-35% 20-35%

Use the AMDR table to estimate the percent of your daily calories that you should obtain from protein, fat, and carbohydrates in order to provide adequate intakes of essential nutrients and minimize the risk of chronic disease

1 gram of protein contains 4 calories 1 gram of of fat contains 9 calories 1 gram of carbohydrates contains 4

calories

Calculating percent of calories from macronutrientPROTEIN(grams of protein x 4 calories) x 100

total calories FAT(grams of fat x 9 calories) x 100 total caloriesCARBOHYDRATE(grams of carbohydrate x 4 calories x 100 total calories

EXAMPLETOFU BERRY SMOOTHIE – p. 11 in textbook

DO AS A CLASS!!!!

Carbohydrates Are chains of sugar molecules Before long chains can be used, our

bodies convert them to single sugar molecules - glucose

Besides providing your body with energy, carbs are necessary for many other functions: Protein sparing – preventing your body from

using protein tissue (muscles) as a source of energy

Regulating the amount of sugar circulating in your blood so that all of your cells get the energy that they need

Providing nutrients for the bacteria in your intestinal tract that help you digest food

Assisting in your body’s absorption of calcium

Types of Carbohydrates Sugars Starches Glycogen Dietary fibre

Monosaccharides Are simple sugars Most common:

Glucose (found in fruits & vegetables) Fructose (found in honey and many fruits

& vegetables) Galactose (found in milk sugar, lactose)

Disaccharides Consists of molecules of two simple

sugars linked together The body digests disaccharides to form

monosaccharides 3 most nutritionally important

disaccharides are: Sucrose (table sugar) Maltose (found in grains) Lactose (found in milk)

Fibre Found in:

Cell walls of plants Outer layer of whole grains In the skin of fruits and vegetables

Fibre is made up of indigestible plant material that humans can not digest so it does not provide you with energy

Insoluble fibre helps keep your bowel movements regular Helps prevent constipation Helps maintain healthy body weight Lowers your risk of heart disease and some

cancers It does not dissolve in water but instead

absorbs water in your digestive tract like a sponge and helps you feel full

Fruits and vegetables are good sources of insoluble fibre

Soluble Fibre Dissolves in water and forms a gel in

intestinal tract that regulates the absorption of nutrients

Helps lower cholesterol Controls blood sugar Found in: apples, oranges, carrots,

pecans, walnuts, beans

DAILY FIBRE REQUIREMENT

AGE GROUP BOYS GIRLS

9-13 years old 31 g 26 g

14-18 years old 38 g 26 g

Carbohydrate Toxicity & Deficiency Your body stores excess glucose as

glycogen in muscle & liver cells If these are full, the body stores the

excess glycogen as FAT If your diet includes more energy

(calories) than you require this could lead to weight gain (which can lead to cardiovascular disease and Type 2 Diabetes)

If your diet provides too little energy (calories) from carbohydrates, your body breaks down stored glycogen to use as energy

If you don’t have enough glycogen, the body breaks down fatty tissue instead

From there, your body will break down it’s own protein tissue (muscle) for energy

When this occurs the body will eventually run out of energy, possibly leading to death

Fibre Toxicity & Deficiency Carbohydrate deficiency can result from

a carb-restricted diet or a medical condition preventing you from using the carbs you consume

If your diet provides too little fibre, your digestive system will work slowly and sluggishly, which could lead to constipation and hemorrhoids and increase risk of developing colon cancer

If your diet provides too much fibre, you may experience indigestion, diarrhea and excessive gas

You must consume enough liquids to soften the fibre that you eat

FATS Fats, oils, and cholesterol are known as LIPIDSFUNCTIONS Providing energy Helping with ingestion and absorption of Fat-soluble vitamins

A, D, E, K (only available in foods that contain lipids) Giving shape to your body, promoting healthy skin and

insulation against extreme temperatures Transmitting nerve signals (nerve cells are surrounded by a

thin layer of fat which helps control and speed up signalling – your brain is 60% fat!)

Cushioning and protecting organs Helps body fight off bacteria and repairs damaged tissue Forming parts of hormones

Cholesterol Part of every cell in the body Helps you make Vitamin D, bile, estrogen and

testosterone Your body makes all the cholesterol it needs

(blood cholesterol) Dietary cholesterol is found in some foods

from animal sources (ex: eggs, shrimp) Does not dissolve in blood (a waxy lipid) Forms part of lipoproteins which are carried

through your bloodstream

Lipoproteins Low-density lipoprotein (LDL)

BAD Settles into arteries, becomes plaque as it

hardens (restricts blood flow which can lead to heart attacks and strokes)

High-density lipoprotein (HDL) GOOD Gathers up all extra cholesterol in arteries and

transports it to the liver to be broken down – works like a sponge to clean out blood vessels

Fatty Acids 3 main types:

1) Saturated Fatty Acids (SFA’s) Raise LDL Examples: meat, poultry, whole-milk

products, and tropical oils (palm) Consumption of these can lead to increased

risk of heart disease

Fatty Acids ctd…2) Monounsaturated Fatty Acids (MUFA’s)

GOOD Lower LDL and maintain HDL Examples – olives, olive oil, avocados,

peanuts, peanut oil, canola oil

Fatty acids ctd.3) Polyunsaturated Fatty Acids (PUFA’s)

EXCELLENT Raise HDL and lower LDL Omega 3 – found in soybeans, walnuts,

flax oil, and salmon Omega 6 – found in sunflower oil,

margarine Your body makes most of the PUFA’s it

needs

Lipid Toxicity and Deficiency A lipid deficiency can lead to a deficiency in

fat-soluble vitamins: A, D, E, and K As a result, production of hormones and

other chemicals important for life may be compromised

Some storage of fat is necessary to provide for growth

However, the typical Canadian diet includes more fats and oils than the body needs

PROTEIN You need protein to constantly repair, replace,

and make new cells Example: skin cells only live for about 25 days Your body has to make a huge number of cells

to replace the cells that die If carbohydrates and lipids in your diet do not

provide the energy you need, your body will stop using protein for growth and repair, and will start using it to provide energy instead

Proteins ctd.. Proteins are made of chains of amino acids Different proteins have different combinations

of amino acids Your body uses 20 amino acids in various

combinations to synthesize thousands of types of protein

Your body manufactures 11 of the 20 amino acids

9 of the 20 are not made by the body so they are called ESSENTIAL (must get them from food)

Complete proteins Proteins found in foods from animal

sources: beef, poultry, fish, and dairy They contain all 9 essential amino acids

Incomplete Proteins Proteins found in all plants except soy and quinoa They lack one or more essential amino acids On their own they would not provide adequate

amounts of amino acids 2 or more proteins that lack different amino acids

are known as complementary proteins and can be eaten together to provide all 9 essential amino acids

Example: combining legumes with grains or nuts, or grains or nuts with dairy

Protein Toxicity & Deficiency Extra protein is converted to glucose or

glycogen by the liver and the rest is filtered by the kidneys and excreted

If there is a large amount of extra protein in the diet, the extra work required of the liver and kidneys can lead to tissue damage

Most canadians get enough protein in their diet, however, some conditions such as eating disorders or economic issues may cause a protein deficiency

Early signs of a protein deficiency include muscle weakness and an inability to fight off illness

A severe lack of protein can lead to a disease called Kwashiorkor Symptom: swollen belly filled with liquid

collected below the skin (not fat) Not common in Canada, but where would

it be common?

WATER Essential for survival Your body is 50-70% water You can live for a few weeks without food but you

can only live a few days without water Helps move nutrients and waste through your body Helps keep blood pressure normal Helps regulate body temperature Chlorine is added to kill bacteria and in some

places Fluoride is added to help protect teeth from tooth decay

Water ctd… The water in beverages and in food contribute to your

daily intake of water The amount of water you need to consume varies

depending on: size, diet, activity level, and weather During exercise the body releases heat by generating

sweat If you loose too much fluid in sweat you become

dehydrated and your muscles can’t function efficiently and you become fatigued

Use the colour of your urine to know if you are dehydrated (for adequate hydration your urine should be light yellow to clear)

Water Toxicity & Deficiency If you drink too much water too quickly, you may

upset the balance of water and salt in your body Can cause fluid to collect in your body tissues (called

Edema) which can lead to confusion, convulsions, and in some rare cases, death

If you lose more fluid than you take in, you become dehyrated

Signs of dehydration: thirst, headache, dry lips and mouth, dizziness, fainting, low b.p, and increased heart rate, and dark yellow strong smelling urine

When you feel thirsty dehydration has already begun so drink water often!!