35-2 Nutrition

Bio 30 NWRC
Calories
• Calories made of:
carbohydrates, protein,
and fat
• Kilocalorie (kcal, 1000
Calories) A calorie is a
unit of energy needed to
raise 1mL of water by 1*C
• How many calories do
you need each day?

Total calories= BMR +

energy for activity
 Calories
Example: a 140-lb., lightly active woman
BMR calories: 140 x 10= 1400 +
Activity calories: 1400 x 30% = 420

Total calories needed to maintain current weight =

1400 + 420 = 1820 calories

To lose weight/gain weight: +/- 500 calories a day

(1 lb. = 3500 calories)
 What is Normal???
• The most important
part of being a normal
weight isn't looking a
certain way - it's
feeling good and
staying healthy.
Having too much
body fat can be
harmful to the body in
many ways.
Fat, Carbs and Proteins
 Calories come from….

•Fat
•Proteins
•Carbohydrates
 Carbs
• Carbohydrates meet your body’s energy
needs
– Feed your brain and nervous system
– Keep your digestive system fit
– Within calorie limits, help keep your body lean
– Together with fats and protein, digestible
carbohydrates add bulk to foods
– Indigestible carbohydrates yield little or no
energy but provide other benefits
Carbohydrates
• Glucose produced by
photosynthesis provides
energy for the work of all
parts of the plant
– Plants do not use all the
energy stored in their sugars
• Some remains available for use
by the animal or human that
consumes the plant
– Carbohydrates are the first link
in the food chain that supports
all life on Earth
 A Close Look
at Carbohydrates
• Fiber
– Some plant fibers provide support to plant
structures (cellulose)
– Fibers also retain water to protect seeds from
drying out
– Most fibers are polysaccharides
 A Close Look
at Carbohydrates
• Starch
– Starch is a plant’s storage form of glucose
• For example, corn stores clusters of starch
molecules in granules and packs the granules into
its seeds
– This insoluble starch will nourish the seed until the new
plant is capable of photosynthesis
– Soluble glucose would be washed away by rain
• Starch is nutritive for people because they can
digest starch to glucose and obtain the sun’s
energy stored in its chemical bonds
 A Close Look
at Carbohydrates
• Carbohydrate-rich
foods come almost
exclusively from
plants
– Milk is the only animal-
derived food that
contains significant
amounts of
carbohydrate
 Carbohydrates
• Main source of calories in a healthy diet
• Primary fuel source for brain and muscles; helps
maintain functioning of nervous system
• Approximately 55-75% of daily calories should
come from carbohydrates
• There fore the 140 lb woman from previous
example can eat up to 1365 calories (of her 1820)
of carbohydrates a day.
 From Carbohydrates
to Glucose
• Starch found in refined grains is rapidly
broken down to glucose which is then
absorbed
• Starch, such as that of cooked beans,
digests more slowly and releases glucose
later in the digestive process
 From Carbohydrates
to Glucose
• Digestion and
Absorption of
Carbohydrate
– To obtain glucose from
food the digestive
system must first
break down
carbohydrates in the
food into
monosaccharides that
can be absorbed
 Storing Glucose as Glycogen
• During digestion, chemicals in your
digestive tract break down carbohydrates
into glucose, which is absorbed into your
bloodstream which delivers it as an energy
supply to all your body cells.
• Your pancreas responds to the glucose by
releasing insulin.
• Insulin is a hormone responsible for
allowing glucose into your body's cells.
 Glycogen
• Glycogen is the body's main source of
stored energy. Made from glucose (from
excess carbs), glycogen is stored primarily
in liver (and muscle cells).
 A Close Look
at Carbohydrates
• Excess glucose is stored in
the liver in the form of
Glycogen
– Glycogen is the storage form of
glucose in animals
– There is little glycogen in meats
because it breaks down rapidly
when the animal is slaughtered
 Insulin and Glucagon
• Insulin is secreted by the pancreas when blood
sugar rises –Insulin signals body cells to convert
glucose to glycogen which is stored in the liver
(mainly)
• Glucagon is secreted by the pancreas when
blood sugar is low – this tells the liver to convert
glycogen to glucose and release to body cells.
• We will look at this more in-depth in the next
section…
 Calories come from….

•Fat
•Proteins
•Carbohydrates
 Usefulness of Fats
in the Body
• Essential nutrients
– The fat-soluble vitamins (A, D, E, and K) are
soluble in fat
• Found mainly in foods that contain fat
– Absorbed more efficiently from these foods
– Fat also aids in the absorption of some phytochemicals
– Essential fatty acids
• Serve as raw materials from which the body makes
certain required molecules
 Saturated versus Unsaturated
Fatty Acids
• Saturation refers to
whether or not a fatty
acid chain is holding
all of the hydrogen
atoms it can hold
– Point of saturation
• Site in a molecule
where the bonding is
such that additional
hydrogen atoms can
easily be attached
 Usefulness of Fats
•
in
Fat is the body’s
the Body
major storage form of
energy
– Fats pack tightly
together without water
• Relative to
carbohydrate, much
more fat can be stored
in a small space
– Gram for gram, fats
provide more than 2x
the energy of
carbohydrate
• Making fat an efficient
storage form of energy
 Usefulness of Fats
•
in the
Most body cells can
Body
store only limited fat
– Some cells are
specialized for fat
storage
• These fat cells seem to
expand indefinitely
– The more fat they
store, the larger they
grow
• Adipose (fat) tissue
secretes hormones and
produces enzymes that
influence food intake
and affect the body’s
use of nutrients
 Usefulness of Fats
in the Body
• Fat
– Body’s chief storage form for the energy from
food eaten in excess of need
• Valuable survival mechanism for people who live a
feast-or-famine existence
– Provide most of the energy needed to perform
much of the body’s work
• Especially muscular work
 Usefulness of Fats
in the Body
• Other functions of fat
– Shock absorbers
• Pads of fat surround
vital internal organs
– Thermoregulation
• Fat pads under the skin
insulate the body from
extremes of
temperature
– Cell membranes
• Lipids are a component
of cell membranes
This is 5 lbs of body fat
Saturated Fats are Saturated with
Hydrogen
 What is “Hydrogenated
Vegetable Oil,”...
• Hydrogenation
– Prevents spoilage of unsaturated fats
– Makes unsaturated fats harder and more
stable when heated to high temperatures
 Calories come from….

•Fat
•Proteins
•Carbohydrates
 PROTEIN

Approximately 10-15% of calories should

come from protein
PROTEIN
• 20 different amino
acids
• 12 made by our body

= 8 essential amino
acids
(must be obtained
through diet)
 PROTEIN
RDA for average sedentary adult=
BW (body weight) x 0.36
So if you weight 140LBs X0.36 =your RDA is
50.4 grams

Active adult: BW x 0.4-0.6

Growing athlete: BW x 0.6- 0.9
Adult building muscle mass: BW x 0.6-0.9
 PROTEIN
Example:
• A sedentary adult who weighs 15o lbs. needs 54
g/ day
• What does this look like?
1 bowl Raisin Bran and 1 cup milk (12 g) +
1 small Burger on Whole Wheat Bun (20g) +
1 cup Pasta with 1 cup assorted vegetables and
beans (22 g) =
54 grams of protein!
 PROTEIN
1 cup kidney beans………………………………..15 g
1 cup lentils…………………………………………..18 g
½ cup tofu……………………………………………14 g
1 cup milk ………………………………..8 g
1 veggie burger (Boca burger)….................13 g
1 Hamburger Patty …………………………………22g
2 T peanut butter……………………………………9 g
¼ cup walnuts…………………………….............4 g
1 slice whole wheat bread………………… ……..3 g
1 cup oatmeal…………………………………………6 g
1 cup cooked brown rice…………………………..9 g
 Vitamins and Minerals
• A vitamin is an organic compound
required as a nutrient in small amounts
• Vitamins are classified as either water-
soluble, meaning that they dissolve easily
in water, or fat-soluble vitamins, which are
absorbed through the intestinal tract with
the help of lipids (fats). In general, water-
soluble vitamins are readily excreted from
the body.
Vitamins and Minerals
• Minerals are the
chemical elements
required by living
organisms for
metabolic functions.
Iron is one example
(from text) calcium,
sodium, & potassium
are others
Assessment
• 1.Balancing calories
consumed and
calories expended
helps to maintain a
healthy body weight
Assessment
• 2.
• A. Carbs= quick
energy
• B. proteins and fats
=energy and
molecular building
blocks
Assessment
• 3. People following a vegetarian diet
must eat protein foods that have
complementary proteins so that the
essential amino acids missing from one
protein food can be supplied by another.
• What are some examples of
complementary proteins?
• Beans and tortillas

• Peanut butter sandwich

• Macaroni and cheese

• Tofu with rice

• Hummus with pita bread

• Hummus with falafel

• Chickpeas and rice

Assessment
• 4. Vitamins help
enzymes function well
and minerals are used
by the body as building
materials and are
involved in basic
metabolic functions