nutrition packet handout

The nutrition handout below was made from the following website: http://netx.squaremeals.org/nutrients.html

The Nutrients


Nutrients are life-sustaining chemical substances that nourish and promote the growth of the human body. No one food contains all of the nutrients necessary for the body to function effectively; therefore, a balanced diet that incorporates appropriate amounts of the six essential nutrients, as well as recommended servings from the food groups, is necessary. Individuals should choose foods of high nutrient density rather than foods with empty calories. Foods that are nutrient dense are foods that are excellent sources of essential nutrients with few, if any, empty calories. Empty calorie foods refer to foods that provide calories or energy but little or no nutritive value. The six essential nutrients are protein, carbohydrates, vitamins, minerals, fats, and water.

Protein

Without protein, the human body would not be able to survive. Protein performs four very important functions.Function The body uses protein for:
Growth and repair of new and damaged tissues. Skin, muscles, hair, finger nails, and blood clots are all made of protein.
Regulating all body functions through the actions of enzymes, hormones, and other functional molecules.
Transporting other nutrients and oxygen throughout the body.
Supplying energy when adequate amounts are not supplied by carbohydrates and fat. Providing immune system defenses; antibodies are made of proteins.
Protein is an organic macromolecule comprised of compounds called amino acids. Amino acids are often referred to as the building blocks of protein. They consist of an amino group (H2N-), a carboxyl group (-COOH), a hydrogen (-H), and what is called a “side group” (usually denoted chemically as “R”) attached to a central carbon atom. There are 22 different amino acids; they differ by the type of “R” group attached.
Thirteen of the 22 amino acids can be manufactured by the body. The remaining nine amino acids – often called essential amino acids – must by supplied by the diet. People in developing countries may suffer from diet-related diseases and other health problems because of the shortage of protein foods.
Protein foods that supply all nine of the essential amino acids are called complete proteins. Foods that supply only some of the nine essential amino acids are called incomplete proteins. Two incomplete protein foods can be eaten together to form a complete protein source. Most generally, animal proteins are complete protein sources and plant proteins are incomplete protein sources. However, animal proteins also provide more fat and calories than plant proteins. It is a wise dietary practice to consume combinations of plant proteins to fulfill some of the body’s need for complete proteins. Some examples of combining incomplete proteins to form complete proteins are:
Legumes (dried beans, lentils, split peas) and rice
Pinto beans and corn tortillas
Peanut butter sandwich (peanuts are a legume).
The amino acids are joined together by peptide bonds to form polypeptides. A protein consists of one or more of the polypeptide chains. Enzymes are globular proteins that catalyze chemical reactions within the body. For enzymes and all proteins, shape determines function – and the shape is determined by the sequence of the different amino acids.
Denaturation is the disruption of the bonds and the three-dimensional shape of a protein. This is often accomplished by changes in pH or temperature. To see denaturation in process, cook an egg white. The visible differences (moving from translucent to opaque, from watery to rubbery) are due to protein denaturation caused by heat.
It is recommended for adults that 10-35% of calories come from protein; for teenagers and children over the age of four, it is recommended that 10-30% of calories come from protein. Additional protein is needed by women during times of pregnancy and lactation. People should consult the Dietary Reference Intake charts for their gender and age group for specific protein requirements.

Carbohydrates

Carbohydrates are organic molecules constructed in the ratio (CH2O)n in a variety of lengths and shapes. Carbohydrates are the body’s preferred source of energy; the other potential energy sources being proteins and fats. Carbohydrates are broken down in the body into sugars, starches, and fiber. The sugars are known as simple carbohydrates, and the starches and fiber are known as complex carbohydrates. (Alcohol is also considered a class of carbohydrates but will not be discussed in this section.)
Function Carbohydrates perform three important functions in the body:
Supply energy
Supply fiber
Aid in the digestion of fats

Monosaccharides

Disaccharides

Polysaccharides
Monosaccharides are the simplest form of carbohydrates. The monosaccharides are glucose, galactose, and fructose. Sugars and starches are broken down in the body into the simple sugar glucose. Glucose is the major sugar found in the bloodstream and supplies energy for the body. Some body tissues, such as red blood cells and parts of the brain, are able to get energy only from glucose. Fructose is found in honey and fruits and is known as the sweetest of the sugars. Galactose is not found in nature, but it is one of the two monosaccharides available after the breakdown of lactose (milk sugar).

Disaccharides are formed when two monosaccharides are joined together. They are broken down into their monosaccharide components during digestion. The disaccharides are sucrose, maltose, and lactose. Sucrose (glucose + fructose) is found in white, refined table sugar, brown sugar, confectioner’s sugar, cane sugar, beet sugar, molasses, and maple syrup. Maltose (glucose + glucose) is malt sugar which is found in sprouting cereal grains. Lactose (glucose + galactose) is milk sugar and is found only in milk.

Polysaccharides are the complex carbohydrates often consisting of very long chains of glucose monomers. They include starch, cellulose, and glycogen. Starch is the most abundant polysaccharide and is an important storage form of energy in plants. Starch can be found in roots (such as potatoes), legumes, grains, and vegetables, but must be broken down into glucose by the body before it can be utilized. Cellulose is the fibrous material found in plants, such as the strings in celery, and is commonly referred to as fiber or roughage. Cellulose cannot be digested by humans. Sources of cellulose include vegetables, fruits, and whole grain cereals. Glycogen, also known as animal starch, is the storage form of carbohydrates found in the liver and muscles. Glycogen in the liver is easily broken down into blood glucose, and muscle glycogen supplies glucose for muscle use. This is especially important during periods of intense exercise.
Forty-five to sixty-five percent of calories should come from complex carbohydrates. Preferred carbohydrate sources include vegetables, fruits, grains and grain products, legumes, and dairy products. Current recommendations suggest half of all grain and grain products consumed should be whole grains.

Vitamins

Vitamins are organic compounds necessary for normal growth, maintenance of health, and reproduction. There are 13 vitamins currently identified as essential for maintaining good health; the body cannot survive without them.
Function Vitamins help the body convert carbohydrates and fat into energy and assist in the formation of bones and tissues. Vitamins are either fat-soluble or water-soluble. Fat-soluble vitamins cannot be dissolved in water, so they are stored in the body fat until they are transported to the cells by the blood. Because these vitamins can accumulate in the body, it is especially important for a person’s regular daily nutrient intake of fat soluble vitamins not to exceed the Tolerable Upper Intake Levels (UL). Water-soluble vitamins are easily dissolved by water and therefore are not significantly stored by the body. Water-soluble vitamins must be replenished frequently.
Vitamins A, D, E, and K are the fat-soluble vitamins.
Fat-Soluble VitaminAlternative Names

Description

Sources
Vitamin ARetinolBeta-carotene (a precursor)

Responsible for night and color vision, growth of bones and teeth, immune function, maintenance of epithelial tissues, and embryonic development. Excessive amounts of certain forms of Vitamin A (found in some skin medications) can cause fetal abnormalities.

Dark green and dark yellow vegetables, yellow fruits, egg yolks, whole milk, liver, and fish oils.
Vitamin DCalciferol

Important for the normal growth and development of bones and teeth. Aids in the absorption and utilization of calcium and phosphorus. With exposure to the sun, the body is able to make its own Vitamin D.

Egg yolks, liver, fish liver oils, fortified cereals, and fortified milk.
Vitamin ETocopherol

Protects cells from oxidation and is important in cell membranes. Oxidation is a chemical change that occurs as a result of exposure to oxygen. When blood cells or tissue cells are exposed to oxygen, the resulting chemical change causes a weakening of the cell walls and thus damages the tissues. Vitamin E is most effective in protecting the red blood cells in the lungs and the cells of the lung tissue because of their continuous exposure to oxygen.

Vegetable oils, whole grains, nuts and seeds, liver, fish oils, and green leafy vegetables (spinach, kale, etc.).
Vitamin K

Necessary for protein synthesis involved in blood clotting and other body processes.

Green vegetables (leafy vegetables, broccoli, Brussels sprouts), cabbage, plant oils, margarine. Can be produced by bacteria in the gastrointestinal tract.
B1ThiaminAneurin

Helps the body breakdown carbohydrates and release energy from food. It is necessary for cell respiration, promotion of normal appetite and digestion, and maintenance of a healthy nervous system. Thiamin is heat sensitive and is easily leached into the cooking liquid.

Enriched or fortified whole grain products, green leafy vegetables, legumes, and pork.
B2Riboflavin

Important for the breakdown of foods and the release of energy (oxidation-reduction reactions). Riboflavin is easily destroyed by exposure to light, especially sunlight.

Fortified cereals and bread products, eggs, fish, organ meats, and milk.
B3NiacinNicotinic acid

Helps cells convert food into energy, and is important in the nervous and digestive systems.

Lean meats, poultry, fish, nuts, enriched or fortified bread products and cereals, eggs, and dairy products.
FolateFolic acidFolacin

Necessary for the body to produce normal red blood cells and for amino acids and nucleic acid metabolism. Key in preventing neural tube defects, such as spina bifida, during pregnancy.

Dark leafy green vegetables, enriched grain and cereal products, yeast.
Biotin

Essential in the metabolism of fats and amino acids.

Liver and eggs are important sources of biotin; it is also found in baker’s yeast, and legumes.
B5Pantothenic acid

Aids in the metabolism of fats and the formation of cholesterol and hormones.

Eggs, milk, whole-grain products, sweet potatoes, and lean beef.
B6Pyridoxine

Important in maintaining nervous tissue function and muscle cells, DNA and RNA production, and the metabolism of carbohydrates, proteins, and fats.

Sources include poultry, fish, fortified whole grain cereals, and lentils.
B12CobalaminCyanocobalamin

Important in red blood cell formation, nucleic acid metabolism and the prevention of pernicious anemia.

Animal products (meat, fish, poultry, milk), fortified cereals.
Vitamin CAscorbic acid

Aids in the formation of collagen, the healing of wounds, and the absorption of iron and calcium. Vitamin C is also an important antioxidant.

Sources include citrus fruits, parsley, broccoli, green and red peppers, and tomatoes.
Research continues into the role vitamins and minerals play in preventing chronic disease and in maintaining health and wellness. The Dietary Reference Intakes serve as guidelines for determining the amounts of nutrients that a person needs each day.




Minerals

Minerals are inorganic substances necessary for building bones, tissues, and other compounds as well as for regulating body processes. Minerals found in large amounts in the body or those with high daily intake requirements (at least 100 milligrams per day) are called macrominerals. Macrominerals include calcium, phosphorus, magnesium, sodium, potassium, and chloride.
Function Vitamins help the body convert carbohydrates and fat into energy and assist in the formation of bones and tissues. Vitamins are either fat-soluble or water-soluble. Fat-soluble vitamins cannot be dissolved in water, so they are stored in the body fat until they are transported to the cells by the blood. Because these vitamins can accumulate in the body, it is especially important for a person’s regular daily nutrient intake of fat soluble vitamins not to exceed the Tolerable Upper Intake Levels (UL). Water-soluble vitamins are easily dissolved by water and therefore are not significantly stored by the body. Water-soluble vitamins must be replenished frequently.
Vitamins A, D, E, and K are the fat-soluble vitamins.
Macromineral

Function

Sources
Calcium

Needed for bone rigidity, blood clotting, muscle contraction, normal nerve function; Just because an individual eats food containing calcium does not mean that the body absorbs the calcium. Factors that increase calcium absorption include: an overall balanced diet; intake of vitamins C and D; intake of certain amino acidsFactors that decrease calcium absorption include: vitamin D deficiency; fat malabsorption; eating large amounts of fiber; lack of exercise; stress; lactose deficiency or lactose intolerance

Milk and dairy products, soft-boned fish, calcium-fortified orange juice, leafy dark green vegetables, and broccoli.
Phosphorus

Helps build strong bones and teeth, important in cell membranes, a significant factor in energy production and storage, and in maintaining pH levels in the body

Dairy products, meat, eggs, fish, lentils, almonds
Magnesium

Metabolism of carbohydrates and fats; synthesis of DNA, RNA, enzymes; structure of bone, cell membranes; movement of potassium and calcium

Green leafy vegetables, nuts, whole grains, meat, fish, dairy products
Sodium,Chloride,Potassium

These three work together to regulate: the flow of fluids in the body, help regulate nervous system, regulate muscle function (including the heart), regulate nutrient absorption in the cells

Sodium and chloride are found together in table salt, and in foods with added salt (processed meats, butter, etc.). Potassium is found in meat, milk, bananas, leafy green vegetables, citrus fruits.
Minerals found in small amounts in the body are called trace elements or microminerals. Trace elements that appear to be needed by the body include: arsenic, boron, chromium, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, vanadium, and zinc. We know they are needed because of the results of animal studies; when the elements are completely removed from the diets of laboratory animals, the animals begin to show ill effects. However, some of these elements are needed in such small amounts that scientists are still trying to determine their exact functions within the body. Please see below for more information about some of the best researched microminerals.
Micromineral

Function

Sources
Chromium

Maintains normal glucose uptake into cells; helps insulin bind to cells

Meat, poultry, fish, some cereals
Copper

Necessary for the formation of hemoglobin and melanin.

Organ meats, seafood, bran products, cocoa products, nuts.
Fluoride

Prevents dental caries (decay); stimulates bone formation

Fluoridated drinking water, dental products; tea, marine fish
Iodine

Required by the thyroid gland for hormone creation

Iodized salt; marine fish, seaweed
Iron

Component of hemoglobin (oxygen-carrying protein in the blood) and cytochrome.

Meat, poultry, eggs (heme sources; more readily absorbed); leafy green vegetables, fortified bread and grain products, dried fruit (non-heme).
Manganese

Involved in bone formation, metabolism of carbohydrates, protein

Nuts, legumes, whole grains, tea
Molybdenum

Helps enzymes break down amino acids

Legumes, grain products, nuts
Selenium

Defends against oxidation; regulates thyroid hormones

Seafood, organ meats, grains and plants grown in selenium-rich soil
Zinc

Involved in protein and DNA synthesis; metabolism; part of many enzymes

Fortified cereal, redmeat, oysters, herring





Fats

Fats are semisolid, energy-filled organic macromolecules found in animal and plant tissues. The term lipid is often used interchangeably with the term fat, but it is also used to describe a larger group that includes fats (solids, semisolids at room temperature), oils (liquids at room temperature), and fat-related substances. The major form of fat in the body and in foods is known as triglycerol or triglyceride. Triglycerides are organic compounds containing a glycerol backbone and three attached fatty acid chains. Other forms of fat in the body include sterols, a class of fats consisting of fused carbon rings without fatty acid chains, and phospholipids (such as lecithin). Steroids include cholesterol, Vitamin D, and sex hormones (estrogen and testosterone).
Functions of fat in the body include:
provide energy
transport and absorb fat-soluble vitamins
cushion vital organs in the body
important part of the membranes of cells
supply essential fatty acids
add flavor to foods
satisfy the appetite by delaying hunger
insulate the body
serve as protection for nerves and blood vessels
Fatty acid chains are classified as saturated, monounsaturated, or polyunsaturated depending on the number of double bonds they possess. Every time a double bond is formed, one of the hydrogen molecules is removed and a tiny bend or kink forms in the chain. The more saturated the fat, the fewer kinks it has, the more closely the molecules can pack, and the more solid it is at room temperature.
Saturated fats have no double bonds and the most hydrogen. Saturated fats are found in animal meats, butter, chocolate, egg yolks, lard, coconut and palm oil (the only saturated oils), and many other foods. The Dietary Guidelines for Americans suggest that 10% or fewer of calories should come from saturated fat.
Monounsaturated fats have one double bond and less hydrogen than saturated fats. Example sources include canola, olive, and sunflower oils, and nuts.
Polyunsaturated fats have multiple double bonds and even less hydrogen than monounsaturated fats. Polyunsaturated fats can be found in soybean, corn, and safflower oil, walnuts, and flaxseeds.
Trans fats are a special category of fats. Trans fats occur naturally in small amounts in meat and dairy foods, but the majority of trans fats in the American diet come from hydrogenation. When liquid oils are hydrogenated, treated with hydrogen to become semi-solid or solid fats, trans fats can be created. Trans fats are most commonly found in vegetable shortening, hard (stick) margarine, and manufactured foods such as crackers, cookies, and baked goods. Consumption of trans fats should be limited, as they have been linked to an increased risk in coronary heart disease.Children ages 4 to 18 years should receive between 25 and 35% of their calories from fat; adults should receive between 20 and 35% of their calories from fat.



Water

Water is necessary in the body for many reasons. It acts as a solvent for nutrients. It is an important medium for chemical reactions within the body. Water also transports nutrients to the cells and rids the body of waste products. It lubricates the joints, facilitates food passage, and regulates body temperature through conduction of heat, perspiration, and excretion. The Dietary Reference Intake levels for water vary by age, gender, and health status (pregnant or lactating women need more water). Sources of water include beverages, soups, and high-moisture foods like fruits and vegetables.

Fiber

Dietary fiber is a type of carbohydrate consisting of the parts of a plant that cannot be digested. There are two categories of fiber: soluble and insoluble. Soluble fiber is dissolved in water and may help control diabetes and lower blood pressure in some people. Soluble fiber is found in some fruits, beans, and oat bran. Insoluble fiber is not able to be dissolved in water and therefore has different functions from soluble fiber. Insoluble fiber helps move food through the digestive tract. It aids in the prevention of colon and rectal cancer, helps to control diverticulosis, and helps prevent constipation. Diverticulosis is caused when bulging pockets form on the intestinal wall and can become inflamed. Sources of insoluble fiber are fruits, vegetables, wheat bran, whole wheat, and some beans.
FunctionFiber has a number of functions in the digestive system:
Because fiber cannot be absorbed, it essentially contributes no calories to the diet. It can give a feeling of fullness in the stomach, without adding extra calories.
Fiber slows the emptying of food from the small intestine. Because sugars in the food are not moving through your digestive system so quickly, fiber has a positive effect on blood glucose levels.
Fiber can interfere with the absorption of fats and cholesterol. By sweeping the fats out of the body, fiber can help lower blood cholesterol levels.
Many types of beans (black, navy, kidney, pinto, lima, etc.) are very high in fiber. Bran and shredded wheat cereals are also good fiber sources. Many fruits and vegetables, including sweet and plain potatoes, pears, peas, berries (raspberries, blackberries), pumpkin, spinach, apples, bananas, oranges, and broccoli, are good sources of fiber. Additionally, some foods you might not expect – such as almonds, soybeans, and tomato paste – also provide fiber to the diet.The Dietary Reference Intake guidelines for fiber can be found at:http://www.iom.edu/Object.File/Master/7/300/0.pdf.
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