Nutrition
the sum of all the interactions between an organism and the food it consumes, what is consumed and how the body uses it
Nutrients
are organic and inorganic substances found in foods that are required for body functioning
Nutritive Value
the nutrient content of a specified amount of food
3 Major Functions of Nutrients
providing energy for the body processes and movement, providing structural material for body tissues, and regulating body processes
Water
the body's most basic nutrient need
Macronutrients
carbohydrates, fats, protein, minerals, vitamins, and water - needed in large amounts to provide energy
Micronutrients
vitamins and minerals that are required in small amounts to metabolize the energy providing nutrients
Carbohydrates
composed of carbon (C), hydrogen (H), and oxygen (O) and there are two types: simple (sugars) and complex (starches and fiber) must be ingested, digested and metabolized
Sugars
simplest carbohydrate, water soluble, produced naturally by plants and animals - monosacharides (single molecules) disacharides (double molecules)
Monosacharides
have 1 sugar molecule - glucose, fructose, galacose - glucose is the most abundant - naturally produced by plants and milk (glucose and galactose) absorbed by the small intestine
Polysacharides
starches are insoluble, nonsweet forms of carbohydrates - composed of branched chains of dozens or hundreds of glucose molecules - grains, legumes and potatoes - processed forms of starches are: cereals, breads, flour, pudding
Fiber
a complex carbohydrate derived from plants - supplies bulk or roughage to the body
Enzymes
biologic catalysts that speed up chemical reactions
Carbohydrate Metabolism
a major source of body energy - after converted to glucose some glucose remains in the blood to be on reserve for a readily available source of energy
Glycogen
a large polymer of glucose - stored mostly in the liver and skeletal muscles where it is available to convert back to glucose - glucose that cannot be stored glycogen is converted to fat
Disaccharides
sucrose, lactose, maltose
Proteins
formed by linking amino acids in various combinations
3 Types of Protein
complete, incomplete, and complementary
Complete Proteins
generally from animals, contain all 9 essential amino acids
Incomplete Proteins
generally from plants (nuts, grains, legumes, vegetables, fruits) do not contain all of the essential amino acids
Complementary Proteins
food sources that when eaten together provide all of the essential amino acids
Metabolic Functions of Protein
tissue building and maintenance, balance of nitrogen and water, backup energy, support of metabolic processes (nitrogen balance, transportation of nutrients, other vital substances, support of the immune system
The Bodies Requirement for Protein
*tissue growth needs
*quality of dietary protein
*added needs due to illness
Recommended Daily Protein
10% of intake, 46g/women, 56g/men
Protein Provides
4cal/g of energy
Lipids
chemical group of fats, essential nutrient for the body, concentrate form of energy, supplies important tissue needs (hormone production, structural material for cell walls, protective padding for vital organs, insulation to maintain body temp, covering f
Lipid Sources
dark meat, poultry skin, dairy foods, margarine, butter, shortening, oils, lard
Triglycerides
(chemical name for fats) primary form of fat in food, combine with glycerol to supply energy, allow fat soluble vitamin transport, form adipose tissue that protects the body
Phospholipids
derived from triglycerides, important to cell membrane structure
Cholesterol
chemical group called sterols, necessary for cell membrane stability and production of certain hormones and bile salts for digestion, can build up in tissue causing congestion and increased risk for cardiovascular disease
Saturated Fats
animal origin
Unsaturated Fats
plant sources and help reduce health risks (except coconut and palm oil)
Essential Fatty Acids
made from broken down fats (must be supplied by diet), used to support blood clotting, blood pressure, inflammatory responses
Vitamins
organic substance required for many enzymatic reactions, there are 13 essential vitamins, yield no usable energy for the body
Water Soluble Vitamins
C and B complex
Fat Soluble
A, D, E, and K
Vitamin C
aids in tissue building and metabolic reactions (would and fracture healing, collagen formation, adrenaline production, iron absorption, conversion of folic acid, cellular adhesion), antioxidant, reduces risk of cancer
Sources of C
citrus fruits, tomatoes, peppers, green leafy vegetables, broccoli, berries, melon
Needs for C
stress and illness increase the need
C Deficiency
scurvy (a hemorrhagic disease with diffuse tissue bleeding, painful limbs/joints, weak bones, and swollen gums/loose teeth
B-Complex Vitamins
many functions in cell metabolism
Thiamin (B1)
necessary for proper digestion, peristalsis, providing energy to smooth muscles, glands, central nervous system, blood vessels -
deficiency:beriberi, gastrointestinal symptoms, cardiovascular problems, Wernicke-Korsakoff syndrome (associated with alcoholi
Riboflavin (B2)
required for growth and tissue healing, sensitive to light, coenzyme for the release of energy in cells
deficiency: cheilosis (scales cracks on mouth and lips), smooth swollen red tongue, dermatitis (especially in skin folds)
sources: milk, organ meats, g
Niacin (B3)
aids in the metabolism of fats, glucose, and alcohol
deficiency: pellagra (sun sensitive skin lesions, gastrointestinal, and neurological symptoms
sources: liver, nuts, legumes, coffee, peanuts, whole grains, enriched breads, and cereals
Pantothenic (B5)
involved in biological reactions (energy production, catabolism, and synthesis of fatty acids, phospholipids, cholesterol, steroid hormones, neurotransmitter acetylcholine)
deficiency: anemia and central nervous system changes, deficiency in unlikely
sour
Pyridoxine (B6)
needed for cellular function and synthesis if hemoglobin, neurotransmitters and niacin
deficiency: anemia and central nervous system disturbances
high intake may cause sensory neuropathy
sources: organ meat and grains
Biotin
serves as coenzyme used in fatty acid synthesis, amino acid metabolism and the formation of glucose
deficiency: rare, can result in neurological symptoms (depression, fatigue, rashes (especially on face [biotin deficient face])
sources: eggs, milk, dark g
Folate
(folic acid is the synthetic type) required for hemoglobin and amino acid synthesis, cellular reproduction and prevention of neural tube defects in utero
deficiency: megablastic anemia, CNS disturbances, neural tube defects - needed for the synthesis of a
Niacin
Pellagra 3 D's
-Dermatitis
-Diarrhea
-Dementia
possibly death
Pyridoxine (B6)
ceonzyme in protein, helps with neurotransmitter formation for functioning of nervous system, helpful in mood stabilization, pms treatment, start taking 3 months before anticipated pregnancy
sources: whole grains, legumes, chicken, fish
Cobalamin (B12)
coenzyme for amino acid/fatty acid metabolism
assists with heme formation
needed for folate metabolic functions
helps with myelin sheath
sources: meat, fish, poultry, milk, eggs
Biotin
assists with metabolism of carbs, fats, and protein by transferring carbon dioxide from one to another
sources: egg yolk, liver, kidney, peanut butter, yeast
Pantothenic Acid (B5)
helps with metabolic reactions
sources: whole grain cereals, legumes, meat, fish, poultry
Choline
needed for the synthesis if acetylcholine and lecithin
sources: milk, eggs, peanuts
Vitamin A
maintains skin and mucous membranes, eye health (retina), bone growth, immune system
sources: carotene sources (carrots, fish liver oil, apricots)
Vitamin D
maintenance of of blood calcium and phosphorus levels and absorption
sources: butter, egg yolks, fatty fish, liver, milk
Vitamin E
pale yellow oil, oxidizes slowly, functions as an antioxidant
sources: vegetable oil, margarine, some whole grains
Vitamin K
anti hemorrhage, antidote for anticoagulant treatment functions as cofactor in synthesis of blood clotting factors
infants are given K at birth
sources: green leafy vegetables, fruits, milk, liver
Major Minerals
macromineral- need more than 100mg/day
Trace Minerals
micromineral- need less than or equal to 100 mg/day
Calcium
structural component of bones and teeth, nerve impulse conduction, muscle contraction and relaxation, aids in blood clotting, affects cell membrane permeability, assists with blood pressure
deficiency: osteopenia, osteoporosis
sources: milk, yogurt, chees
Chloride (CI)
helps maintain fluid balance and acid/base balance
sources: table salt (60% chloride)
Magnesium
coenzyme of metabolism, maintenance of heart rhythm
deficiency: low blood magnesium, neuromuscular excitability, cardiac arrhythmias, low blood potassium and calcium
sources: whole grains, legumes, broccoli, green leafy vegetables, hard water
Phosphorus
component of RNA & DNA, acts as buffer in balancing acid/bases, structural component of bone
sources: dairy foods, eggs, meat, fish, poultry, cereal grains, soft drinks, chickpeas
Potassium (K)
majority is inside cell to control fluid balance - important with fluid balance, aids in conduction of nerve impluses, aids in contraction of muscles (esp. heart)
sources: unprocessed food, bananas, oranges, apricots, peaches, baked potato, meats
Sodium (Na)
maintains fluid balance, necessary for electrochemical impulses (nerve & muscle), helps maintain blood pressure and volume
deficiency: decreased extracellular fluid volume
sources: table salt, processed food, milk and milk products, pop
Sulfer
maintains acid balance of the body
deficiency is rare- if so growth stunting
sources: all protein rich foods and drinking water
Iron (Fe)
essential for hemoglobin formation (heme contains iron), essential for oxygen transport throughout the body, most common nutritional deficiency worldwide
deficiency: fatigue, rapid heart rate, developmental delays, pica, cold intolerance, blue schlera
sou
Zinc (Zn)
essential for growth and repair of tissues, healing process, immune system, associated with unsulin, necessary for metabolism of all energy nutrients, necessary for taste and smell
deficiency: reduced appetite and taster acuity, stunted growth, hypogonadi
Iodine (I)
part of thyroxine, involved with growth and development regulation
deficiency: thyroid disease, goiter, congenital hypothyroidism
sources: seafood, iodized salt, eggs, dairy
Fluoride (Fl)
strengthens teeth, helps inhibit dental caries
deficiency: increase dental caries
sources: fluoridated water, fish, tea, toothpaste
Copper (Cu)
cofactor for enzymes involved in antioxidant reactions, helps wound healing, necessary for myelin sheaths, required element for iron utilization
deficiency: anemia and bone demineralization (bone break down)
sources: organ meat, green leafy vegetables, dr
Chromium (Cr)
a component of glucose tolerance factor, stimulating action of insulin
deficiency: rare; impaired glucose tolerance
sources: eggs, whole grains, unprocessed foods, animal flesh proteins
Manganese (Mn)
cofactor of enzymes in energy metabolism
deficiency: slowed growth
sources: wheat bran, legumes, nuts, leafy green vegetables
Molybdenum (Mo)
cofactor for enzymes involved in protein synthesis
deficiency: neurological damage with inborn error of metabolism
sources: typical daily foods, beans, fruits, seeds, and plant food
% of body water
75-80% of newborn infant
55-60% of adult male
50-55% of adult female
Functions of Water
-turgor
-cellular metabolism
-temperature
-lubricant
-cell function
-major component
-growth
Water Requirements
0-3 mo 120 mL/kg
3-6 mo 115 mL/kg
6-12 yrs 110 mL/kg
19 yrs 30 mL/kg