NUTRIENTS🡪 defined as the sum of the processes by which an individual takes in and utilizes food

7 CATEGORIES OF NUTRIENTS
According to DOH:
1. Carbohydrates🡪 pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
2. Proteins🡪 meat, dairy, legumes, nuts, seafoods and egss
3. Minerals🡪 sodium, calcium, iron, magnesium
� Milk and dairy products are good sources of calcium and magnesium
� Red Meat as source of iron and zinc
� Seafood and vegetables are good sources of iodine
4. Fats (Lipids)🡪 oils, butter, margarine, nuts, seeds, avocados and olives, meat and seafood
5. Water🡪 as beverage and component of many foods, especially on fruits and veggies
6. Vitamins🡪 Complex organic substances vital for life and combines with enzymes to help
chemical reaction to take place.
� Fruits and veggies (Vit C and A and Folic Acid)
� Grains and Cereals (Vit B and Fiber)
� Full-fat dairy and egg yolks (Fat soluble Vit A, D and E)
� Milk and Veggies (Vit K)
7. Fiber
CLASSIFICATION OF NUTRIENTS
Macronutrients🡪 Carbohydrates, Fats and Proteins
Micronutrients🡪 Vitamins and Minerals

● Plants pick up carbon dioxide from the air and water from the soil and combine them to
form carbohydrates in a process called photosynthesis.

CARBOHYDRATES
� “Saccharide”
� Greek Sackaron meaning “Sugar”
� Organic compound that is the body’s main source of energy
� Consists of monosaccharide, disaccharides, oligosaccharides, and polysaccharides
� Protein sparing
� Prevents ketosis
� Carbon, Hydrogen and Oxygen

DIETARY CARBOHYDRATE REQUIREMENT

� 55% to 70 % of total kcal intake should come from carbohydrate
� Approximately 275g to 350g daily if you consume 2000 kcal per day
IMPORTANCE OF CARBOHYDRATES
1. Most abundant macromolecules
2. An important macronutrient, meaning one of the three main ways the body obtains energy or
calories
3. Performs physiological functions in the body
 4. Associated with pathological conditions (Diabetes Mellitus, Lactose intolerance)
FUNCTIONS OF CARBOHYDRATES
1. Provide fuel for the central nervous system (CNS) and energy for working muscles
2. Prevent protein from being used as energy source
3. Enables fat metabolism
4. They are also important for brain function, e.g. mood, memory

● MONOSACCHARIDES “SIMPLE SUGARS”

� Simplest form of carbohydrates
� Glucose, Fructose, Ribose and Galactose
� C6H12O6 (CH2OH)
� Found in Sugar, Candy and Soda, called as “Empty Calories”—weight gain—NIH (National
Institutes of Health)

Glucose
� “blood sugar”
� present in every disaccharides
� Makes up polysaccharides
� All monosaccharide are converted
to glucose in liver
� Sources: Fruits, Vegetables, and
Grains

Fructose
� “Fruit Sugar”
� Sweetest of monosaccharides
� Sources: Honey, fruits
Galactose
� Most always bound with glucose
� Found in milk
� Not very sweet
� Source/s: Barley

● DISACCHARIDES “SUGARS”
� Two joined monosaccharides
� Often referred to as “starchy food”
� C12H12O11
� Are white, crystalline, sweet sloids
Maltose
� “Malt Sugar”, present in
germinating grain
� Glucose + Glucose
� Fermentation
� Alcohol production
� Sources: Beer, some vegetables,
and Grains
Sucrose
� “Table sugar”
� Also known as cane sugar
� It also occurs in Sorghum,
pineapple, and carrot roots
� Glucose + Fructose
� Sugar
Lactose
� “Milk Sugar”
 � Galactose + Glucose
� Used in high-calcium diets and in infant foods
� Found in the urine of pregnant women
� Milk products
FORMATION OF DISACCHARIDES
Condensation- loss of water in a chemical reaction

HOW DISACCHARIDES ARE SPLIT

Hydrolysis uses water to separate monosaccharides from disaccharides

HIGH SUGAR DIETS

● Empty calories
● Soda replacing milk
● Calories adding to excess
● Dental caries- exposure to teeth
● High glycemic index
● - blood glucose response of a given food
-influence by various factors
RECOMMENDATION FOR SIMPLE SUGAR INTAKE
● No more than 10% of total kcal/day around 50g
● Reduce intake of fruit juices, fruit “drinks” and soda
● Avoid sweet, processed food including: cakes, pastries, muffins and doughnuts
● Check labels

● OLIGOSACCHARIDES
 � Three to ten monosaccharide units
� Fructooligosaccharide

● POLYSACCHARIDES “COMPLEX CARBOHYDARTES”

� Complex Carbohydrates are called Polysaccharides
� Polymers of monosaccharides
� Formed from pentoses (five-carbon sugars) or hexoses
� There are three kinds: Starch, Glycogen and Dietary Fiber
Starch
� many monosaccharides bound together
� micture of amylopectin and amylose
� Storage form of carbohydrates in plants
� Insoluble in water
� Source/s: Potatoes, cereal grains seeds, tubers and roots, peas

Cellulose
� Makes up plant cell walls
� Wood, cotton and paper are primarily composed of cellulose
� When eaten with other foods; it gives bulk to the feces and prevents constipation
� Source/s: Fruits and Veggies
Pectin
� Source/s: Wholegrain cereals
Glycogen
� “Animal Starch”
� Storage from of CHO for animals and humans
� Highly branched
� More sites for enzyme action
� stored in the liver and muscles, where it serves as a reserve supply of glucose
� Glycogen is formed in the body cells from molecules to glucose, glycogenesis
� When glycogen is hydrolyzed into glucose, the process is called glycogenolysis
� Source/: Fruits, veggies, cereals, grains
 Dietary Fiber (Non-starch polysaccharides)
� Body cannot break the bonds
Types:
Insoluble (Fermentable)
- Cellulose
- Hemicelulose
- Lignin
Soluble (Viscous)
- Gums
- Mucilages
- Pectin
Resistant Starches: beans, unripe bananas, raw potatoes

FOODS THAT PROVIDE FIBER

Insoluble Fiber
- Wheat bread
- Whole grain breads, cereals
- Vegetables
Soluble Fiber
- Fruits
- Oats
- Legumes
However, most foods contain a little of both

ACTIONS AND BENEFITS OF DIETARY FIBER

- Softens stool and bulks stool
- Promotes peristalsis exercise for the intestines
- Prevents Diverticulosis
- Fermentation provides SCFA (Supply and Equipment Foods and Alliance)
- Delays glucose absorption
- Soluble fiber can lower blood cholesterol

BLOOD GLUCOSE REGULATION

Blood glucose regulated by:
Insulin
� Stimulates uptake of glucose into the cells
� Facilitates storage of glycogen and
conversion of excess carbohydrates to fat
Glucagon
� Stimulates liver cells to break down
glycogen for glucose or to produce
glucose from protein and glycerol
� “Gluconeogenesis”
Hypogylcemia
� Occurs 2-4 hours after eating a meal
� Possibly due to release of epinephrine
� Too much glucose in the blood stream,
indicative to diabetes
Fasting Hypoglycemia
� Can occur in healthy people
� Insufficient glucagon

DIGESTION OF CARBBOHYDRATE IN THE

MOUTH
● Saliva contains amylase
● Starch is broken down to shorter saccharides
● Tastes the sweetness with prolong chewing
● Proceeds down to esophagus

DIGESTION OF CARBBOHYDRATE IN THE STOMACH

● The acidic environment stops the action of salivary amylase
● No further starch digestion occurs

DIGESTION OF CARBBOHYDRATE IN THE SMALL INTESTINES

● Pancreatic amylase is released
● Intestinal cells release enzymes
Maltose + maltase 🡪 glucose to glucose
Sucrose + sucrose 🡪 glucose + fructose
Lactose + lactase 🡪 glucose + galactose
● Monosaccharides are absorbed

PORTAL VEIN
● Transport absorbed monosaccharides
● Delivers them to the liver
Liver can:
- Transform them into glucose
- Release them back into blood stream
- Store as glycogen (fat)