ESSENTIAL NUTRIENTS

Macronutrients: Carbohydrates        Fats        Proteins

Micronutrients: Vitamins        Minerals

Water

Specific Nutrient Info from the American Society for Nutritional Sciences

CARBOHYDRATES

FUNCTIONS:     ENERGY (4 calories/gram)
                            Cell Maintenance
                            Heat Generation
                            Regulation of Fat &Protein Metabolism
 

SIMPLE CARBOHYDRATES (Simple Sugars):  Monosaccharides  and  Disaccharides

COMPLEX CARBOHYDRATES: Polysacchrides  and Fiber

        FIBER FUNCTIONS: Binds with water to allow food residue to pass more quickly
                                                  through the intestinal tract
                                             Binds with carcinogens
                                             Binds to cholesterol

                                             Recommended Intake: 20 - 35 grams / day

                           SOURCES: Fruits, vegetables, legumes, whole-grain breads and cereals

FAT

FUNCTIONS:  ENERGY (9 calories/gram)
                          Supply Essential Fatty Acids
                          Carry Fat Soluble Vitamins (A,D,E, & K)
                          Insulation
                          Preserve Body Heat
                          Shock Absorption

SIMPLE FATS

    SATURATED: Single bonds with carbons fully saturated with hydrogens
                            Animal origin
                            Do not melt at room temperature
                            Raise blood cholesterol level

    UNSATURATED: One or more double bonds not fully saturated with hydrogens
                                  Plant origin
                                  Liquid at room temperature
                                  Lower blood cholesterol level

                                   MONOUNSATURATED & POLYUNSATURATED
 

HYDROGENATION - repositioning the hydrogens and transforming the unsaturated fat into a transfatty acid

COMPOUND FATS

    LIPOPROTEINS - transport fats in the blood         HDL - "good"
                                                                                       LDL - "bad"

DERIVED FATS

    CHOLESTEROL

FAKE FATS

    Oatrim, Simplesse: not calorie free
    Olestra: not digested by the body

PROTEIN

FUNCTIONS: Build and Repair Tissues
                         Part of Hormones, Antibodies & Enzymes
                         Fluid Balance
                         ENERGY (4 calories/gram)

            20 Amino Acids used to form Proteins:    9 essential           and         11 nonessential
                                                                             (body does not make)               (body does make)
 

                        Complete Protein       vs      Incomplete Protein
               (contains the essential)            (does not contain all essential)

            Daily Protein Need: 0.8 grams/kg/day or 3-6 ozs meat/day

VITAMINS

FUNCTIONS: Normal Metabolism
                        Normal Growth
                        Normal Development

Fat Soluble Vitamins ( A, D, E , K)                     Water Soluble Vitamins (B complex, C)

Body manufactures Vitamins A, D, and K

Important info for Vegetarians! - The source of Vitamin B12 is in meat products, therefore vegetarians may choose
                                                      to take a B12 supplement.
 

MINERALS

FUNCTIONS: Water Balance
                        Acid-Base Balance
                        Regulate Tissue Excitability
                        Blood Clotting
                        Heart Rhythm Regulation

      Calcium, Sodium, Iron
 

Body weight is 70%

Water is involved in almost every vital part of the body's processes

Eight glasses of fluids daily

Healthy, balanced diet should consist of:    50% - 60% Carbohydrates           30% Fat                            15% Protein
                                                                             <10% Simple                            <7% Saturated
                                                                              40%-50% Complex                <20% Monosaturated
                                                                                                                               <10% Polyunsaturated
 

What the typical diet looks like:                50% Carbohydrates                        34% Fat                           15% Protein
                                                                             24% Complex                          13% Saturated
                                                                             26% Simple                              10% Polyunsaturated
                                                                                                                               11% Monounsaturated
 

WHAT DO WE GET? Vitamin A
                                     Vitamin C
                                     Fiber
                                     Antioxidants
                                     Phytochemicals

    Vegan: vegetarians who eat no animal products

    Lacto-vegetarian: vegetarians who eat foods from the milk group

    Ovo-Vegetarian: vegetarians who will eat eggs

    Lacto-ovo-Vegetarian: vegeatrians who eat eggs and foods from the milk group
 
CAUTIONS:  Protein deficiency and lack of B₁₂

  MyPyramid.gov - USDA Web site

MyPyramid PPT - Lecture notes

WFUBMC Nutrition Self Analysis
Dietary Guidelines for Americans 2005, 6th edition
American Dietetic Association
Nutrition Bars: Product Review from ConsumerLabs.com
Food and Nutrition Information Center
World Health Organization - Global Strategy on Diet, Physical Activity and Health

Back to Sharon Woodard's HES 100 Home Page

Created: January 28, 1999
Last Revision: September 5, 2005
Questions: woodarsk@wfu.edu