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INTRODUCTION TO NUTRITION
6 ESSENTIAL NUTRIENTS
1. Carbohydrates
2. Protein
3. Fats
4. Minerals
5. Vitamins
6. Water
LAMB
- Meat from sheep younger than 1
- Powder, liquid year
- Rich in protein - Preferred over mutton in the U.S.
- Vitamin B12 and Calcium - Pink to pale red colored meat
- Tender with a mild flavor
- Often Grilled, braised, or roasted
PLANT-BASED MILK
MUTTON
- Meat from sheep 1-3 years old
- Popular in the Middle East and
Europe
- Deep red colored meat with lots of
fat
- Strong flavor, much like game
meat
- Best for slow-cooking methods
- Soy milk, Almond milk, Rice milk,
Oat milk, Cashew milk FISH
MILK CLASSIFICATION
MEATS
- Blue marlin, Salmon, Tuna
SHRIMPS
LEAFY VEGETABLES NON-ALCOHOLIC BEVERAGES
It includes;
• whole foods
• fortified foods
• modified foods
• foods that are energy dense
• foods that are nutrient dense
- Radish, ginger, carrot, and etc.,
MODIFIED FOODS
ORIGINAL MODIFIED
ORIGINAL
MODIFIED
2 tbsp olive oil (to cook noodles)
16 oz ricotta [omit oil]
8 oz mozzarella 16 oz low-fat cottage cheese, pureed
10 oz parmesan 8 oz part-skim mozzarella
oil to grease pan 4 oz parmesan
spray to grease pan
Analysis
Original Modified
Energy (kcal)
513 281
Protein (g)
35 21
Fat (g)
29 (6 t) 7 (1.4 t)
Sodium (mg)
1121 380
Cholesterol (mg)
73 32
% of calories from fat
51% 24%
NUTRIENTS ACCORDING TO
- Intangible property of nutrition
CONCENTRATION
- Chemical component of foods
needed by the body for one or
MACRONUTRIENTS
more of these 3 functions;
- C, P, F
- Measure in grams
1. Provide energy
2. Build and repair tissues
MICRONUTRIENTS
3. Regulate life processes
- Vitamins and minerals
- Measure in milligrams
NUTRIENTS CLASSIFICATIONS
ACCORDING TO FUNCTIONS ACCORDING TO ESSENTIALITY
- Physiological essential or the
1. Energy giving nutrients are the dispensable nutrients
fuel nutrients; - Dietary essential or the
(Energy dense nutrients) indispensable nutrients
- Carbohydrates
- Proteins
DEFINITION OF TERMS
- Fats
METABOLISM
INGESTION EXCRETION
- Best for infant feeding for it - Not only rich in starch but also has
will not spoil easily abundant fiber, CHON and other
nutrients
3 POLYSACCHARIDE
2. Glycogen
1. Starch
- Found in meats, only in limited
- Soft white tasteless powder amounts and not all in plants.
that is insoluble in cold
water - not a significant source of CHO but
- Long, straight or branched it does play an important role in the
chain of hundreds of body’s PA.
glucose units linked
together - It is a storage form of excess
- Abundant in rice grain and glucose in the liver and muscles.
potato roots
- liver will convert glycogen stores to
A. Staple grains glucose, to provide emergency
glucose reserves, to fuel the brain
1. Rice in asia an hour or two in severe glucose
2. Wheat in canada, us, and deprivation.
europe
3. Corn in central and south 3. Dietary Fibers
america
4. Millet, rye, barley and oats 1. Are structural parts of plants ,
elsewhere in plant derived foods.
2. Dry beans (butter beans, kidney 2. Sugar units that are held
beans) together by bonds that human
3. Baked beans (garbanzos and digestive enzymes cannot break.
soybeans)
3. Fiber includes:
a. cellulose
- main constituent of plant
cell walls found in:
(vegetables, fruits, and
legumes)
b. Hemicellulose - it will lower the risks of chronic diseases
- main constituent of cereal fibers
2. Insoluble fibers
c. Pectin - non- viscous, do not form gel, less
- are abundant in vegetables and fruits fermentable, often tough, stringy or gritty
especially citrus fruits and apples. foods
3. Heart Disease
Soluble fibers ( oat, bran , barley ,
legumes )
6. CANCER Fiber should be compensated with high
water intake.
1. Fiber has the ability to dilute and
speed removal of potential Sugar Alcohols
cancer-causing agents from the
large intestine (colon) 1. Are CHO - will yield (2 to 3 kcal/ 1
gram)
2. Some fiber stimulate bacterial
fermentation of the fiber in the 2. Side effects are gas formation and
colon, abdominal discomfort
- a process that produces small
fatlike molecules that lower the pH. 3. Do not contribute to dental caries.
- these small fatlike molecules and - bacteria in the mouth metabolize
the lowering of pH inhibit cancer sugar alcohols slower than
growth in the colon. sucrose.
- so inhibits the production of acids
NOTE: that promote caries formation.
2. FATTY ACIDS
- Organic compounds with a chain of
C atoms with H attached and an
acid group at one end differ in
chain length and saturation
A. Chain length - refers to the
number of C in FA
B. Saturation - refers to its
chemical structure
- especially the
number of H the C
in the FA are
holding
- The more hydrogen
atoms attached to
those C the more
saturated the FA
FA CLASSIFICATIONS
1. Accdg. to Saturation
A. Saturated Fatty Acids
(SFA)
- more H atoms
attached to those C
atoms
- fully loaded with
hydrogen and has
only single bonds
with the C
B. Unsaturated Fatty Acids
LIPID AND FATS (UFA )
- H atoms are
Lipids missing in the FA
- are compounds chains
1. TRIGLYCERIDES (fats and oils) - the degree of
2. PHOSPHOLIPIDS unsaturation of the
3. STEROLS FA in a fat,
influences the
1. TRIGLYCERIDES (fats and oils) health of the body
- The fatty content of meat and fats A. Monounsaturated
in the body Fatty Acids ( MUFA )
- 1 point of and also to protect
unsaturation the oil
B. Polyunsaturated 3. use the process
Fatty Acids ( PUFA ) called
- more points of HYDROGENATION
unsaturation
HYDROGENATION
2. According to Physical
Characteristics - saturate some or all of the points of
A. Hard and Soft Fats unsaturation by adding hydrogen
I. Unsaturated FA atom
- soft at room
temperature
and melt Advantages:
more easily.
a. Prolonging shelf life
- Example:
b. Increasing the solidity of
- chicken fats
fats
less
c. When partially
saturated
hydrogenated vegetable oil
and soft
will become spreadable
- Vegetable oil
margarines
most
d. Make pie crust flaky and
unsaturated,
puddings creamy
liquid at
room
Disadvantages:
temperature
B. Stability
1. Make PUFA more saturated
- saturated fats are
2. Health advantages are lost in
more resistant to
hydrogenation
oxidation and lesser
3. Change FA from Cis to Trans FA
chance for rancidity
- PUFA spoil most
3. Accdg. to Essentiality
readily because
their double bonds
A. EFA
are unstable
- cannot be made from other substances
- Ways used by
in the body , must be obtained from the
manufacturers to
food or from the diet
protect
fat-containing
products from
rancidity.
1. LINOLEIC ACID- OMEGA 6
1. sealed airtight and
FATTY ACIDS
refrigeration - an
expensive and
- found in the seeds of plants and
inconvenient storage
in the oils produced from the seeds
system
- some food sources are ;
2. add antioxidants to
vegetable oils ,seeds , nuts, whole
compete for the O
grain
2. LINOLENIC ACID - OMEGA 3 KINDS OF STEROLS
FATTY ACIDS
1. CHOLESTEROL
- belongs to a family of PUFA - most familiar sterol
- contains EPA and DHA that are
found primarily in fish oils Food Sources
- only animal-derived foods contain
EPA - Eicosapentaenoic Acid significant amount of cholesterol
- richest sources are liver, kidneys
DHA - Docosahexaenoic Acid and eggs
- less source are cheeses and
- impressive roles in metabolism and meats
disease prevention - shellfish has more sterols but less
- needed for normal brain in cholesterol
development - fish liver oils
- brain has a high content of DHA
- DHA is also especially active in the SYNTHESIS AND ESSENTIALITY
rods and cones of the retina of the - can be made by the body
eye. - synthesized mainly in the liver "
- essential for normal growth and endogenous"
development - raw materials used by the liver to
- play an important role in the make cholesterol are glucose and
prevention and treatment of heart FA
disease, diabetes, hypertension,
arthritis and cancer. Routes of cholesterol in the body
- made into bile, stored in the
2 PHOSPHOLIPIDS gallbladder, and delivered into the
SI to digest fats
- Lecithin and cephalin - travel via the bloodstream and to
- found in brain, bile and nerve all the body cells or membranes of
tissues the cell to perform vital structural
- formed in all cells of the body and metabolic functions.
- some are circulated in the blood to Excretion of cholesterol
combine with fatty metabolites
make phospholipids more H2O - Bile is released into the SI to aid in
soluble the digestion and absorption of
- act as emulsifier fats.
- help to keep other fats in solution - After digestion, it is reabsorbed
in the watery blood and body fluids into the body and recycled, the
- lecithin used to build cell rest are excreted in the feces.
membranes are made from starch - While bile is in the SI, some of it
by the liver. may be trapped by soluble fibers or
- soluble in both water and fats by some medications , which carry
it out of the body in feces.
- The excretion of bile reduces the
3 STEROLS total amount remaining in the body.
- precursor of Vitamin D
Transport 4. Protect the body's vital organs from
shock.
- cholesterol packaged with other - hard fat beneath each kidney
lipids and proteins leaves the liver - soft fat in woman's breast
via the arteries and is transported ,protects mammary glands
to the body tissues by the blood -cushion against shock from heat
- the packaged between lipid and and cold
proteins is called LIPOPROTEINS
- as it travels through the body it can
FATS IN FOODS
extract lipids and it may form deposits
1. HEALTHFUL FATTY ACIDS
that can contribute to
A. MUFA
ATHEROSCLEROSIS , a disease that
1. avocado
cause heart attacks and strokes
2. nuts ( almonds , cashew, filberts,
hazelnuts, pecans, macademia nuts,
KINDS OF CHOLESTEROL peanuts, pistachios )
1. LDL - low density lipoprotein = BAD 3. oils ( canola , peanut ,sesame )
- form deposits of cholesterol 4. olives
2. HDL- high density lipoprotein = GOOD 5. peanut butter(old fashioned)
- will trapped and deliver 6.seeds ( sesame )
cholesterol out from the body
B. OMEGA 6 POLYUNSATURATED
2.ERGOSTEROL - cholesterol from plant 1. margarine (nonhydrogenated)
3.CALCIFEROL - cholesterol from fish 2. mayonnaise
liver oils 3. nuts (walnuts )
4. oils (corn, cottonseed, safflower,
soybeans )
FUNCTIONS OF FATS
5. salad dressing
1. Provide energy
6. seeds ( pumpkin, sunflower )
– ( triglycerides breakdown) - the
body's capacity in storing fat is unlimited;
* due to an enzyme LPL(
lipoprotein lipase) that promotes fat
storage in fat cells and muscles cells.
* due to hormone Ghrelin ;
C. OMEGA 3 - POLYUNSATURATED
produced by the stomach cells that will
1. fatty fish (herring, mackerel,
stimulate appetite.
salmon, tuna )
2. flaxseed
Adipose tissue - the body's fat
3. nuts
which consists of masses of fat storing
cells, when there are surplus of energy,
2. HARMFUL FATTY ACIDS
new fats cells are readily produced.
A. SATURATED
- bacon ,butter ,cheese
2. Natural oils in the skin provide a radiant
-chocolate , coconut cream
complexion , help nourish the hair and
- cream cheese , lard , meat
make it glossy.
-milk fat ( whole milk products )
3. Insulate the body against extreme
-oils ( coconut , palm , palm kernel
temperature
- shortening , sour cream
- If used to replace saturated fats in
B. TRANS FATS the diet, monounsaturated fats
- commercial baked goods made may:
with margarine and shortening - Decrease total cholesterol
(cookies , cakes pies ,etc ) -Decrease LDL –
- fried foods particularly restaurants cholesterol without decreasing
and fast foods such French fries HDL cholesterol.
and chicken.
- many fried or processed snack TYPES OF FATS
foods ( microwave popcorn , chips 4. Omega 3 fatty acid
and crackers )
- margarine (hydrogenated or DIETARY SOURCES
partially hydrogenated) - wheat germ Canola oil, flaxseed,
- non dairy creamers and shortening ocean fish (salmon, mackerel, tuna
), shellfish, some vegetables
(spinach, broccoli, lettuce ) soy
THE EFFECTS OF VARIOUS KINDS OF
foods, walnuts
FATS ON BLOOD LIPIDS
DIETARY SOURCES
- Avocados, canola oil, cashews,
olive oil, olives, peanut butter,
peanut oil, peanuts, poultry
ACTIONS
- SOME HARD FATS BEGIN TO
MELT AS THEY REACH BODY
TEMPERATURE.
STOMACH
ENZYME
- ACID STABLE LINGUAL LIPASE
ACTIONS
1. SPLIT ONE BOND OF
TRIGLYCERIDES TO PRODUCE
DIGLYCERIDES & FA
2. THE DEGREE OF HYDROLYSIS
IS SLIGHT FOR MOST FATS BUT
APPRECIABLE FOR MILK FATS.
3. THE STOMACH CHUMMING
ACTION MIXES FATS WITH
WATER AND ACIDS
GLAND
- GASTRIC
ENZYME
- GASTRIC LIPASE
ACTIONS
- ASSESSES AND HYDROLYZES
A VERY FEW AMOUNT OF FATS
SMALL INTESTINE
Tyrosine Soy
protein,
eggs,
parmesan,
peanuts,
CLASSIFICATIONS OF CHON
b) Lipoproteins
2. According to completeness in AA - Transport package of CHON and LIPID
content around the body
C) Albumin
1. COMPLETE PROTEIN – Responsible for transporting
- contains all the EAA in sufficient substances and drugs by the
amount for growth and body.
maintenance of life
MEAT, FISH, POULTRY, CHEESE, 4.ACID-BASE BALANCE
EGGS, MILK and YOGURT - CHON protect one another by gathering
up extra acid ( H+ions ) when there are
2. PARTIALLY COMPLETE too many in the surrounding medium,
PROTEIN then release them when there are too few
- can maintain life but cannot by accepting and releasing H+ions, CHON
support growth act as BUFFER ( as reserved that will
maintain the acid balance of the blood and
CHON derived from plants SUCH AS: body fluids)
legumes, whole grains , nuts , soy
Imbalance
3. INCOMPLETE PROTEIN - can be fatal that lead to:
- cannot support life and growth. ACIDOSIS and ALKALOSIS
zein in corn, gelatin in agar-agar CHON DENATURATION
NITROGEN BALANCE
N intake = N output
( - ) Negative N balance
2. KIDNEY DISEASE
- Increase CHON intake – increase
urine OUTPUT
To watch:
https://www.youtube.com/watch?v=R6k12 behavior if the blood
OIqxss becomes too concentrated
1. Water Intake
- ingestion of the right amount of
water needed by our body.
- Hypothalamus: the brain
center that initiates drinking
ELECTROLYTE BALANCE
WATER INTAKE PER
ACTIVITY OR STATE Electrolyte Composition of the Body
Fluids - This is responsible for
1. ATHLETES maintaining stable electrochemical
- Those who lose a lot of water neutrality in body fluid solutions.
depending on activity performed
will need to replace losses, usually Major Electrolyte Composition of the
from one or more liters per activity Body Fluids
A. Sodium
2. PREGNANT - can control the amount of water
- Water intake increases in order to that can be retained in any given
supply the need of the growing compartment.
fetus and the amniotic fluid - is the principal electrolyte in the
extracellular fluid (the fluid outside
3. LACTATING the cells)
- Extra water needed for milk B. Chloride
secretion - is the major negative ion of the
extracellular fluids, where it occurs
WHAT ARE ELECTROLYTES primarily in association with
sodium.
ELECTROLYTE SOLUTION
2 Electrolytes found in the intracellular
- The body fluid which contains fluid:
water and partly dissociated salts 1. Potassium
- can also control the amount of
- This is when mineral salt dissolved water that can be retained in any
in water they separated given compartment
(dissociate) in charged particles - Inside the cells, potassium takes
known as ions which can conduct the role of the principal positively
electricity, thus, the name charged ion.
electrolytes derived. E.g. Na+, K+, 2. Phosphate
Mg+
Neutral-ash Foods
● Butter
● Candy, plain
● Coffee
● Cornstarch
● Fats, cooking
● Honey
● Lard
● Salad oils
● Sugar
● Tapioca
Acid-ash Foods ● Tea
● Bread and Crackers
● Cakes & cookies(plain)
● Cereals
● Cornflakes
● Macaroni, noodles
● Oatmeal
● Puffed rice
● Rice
● Spaghetti
● Fat, mayonnaise
● Fruits (Cranberries, Plums)
VITAMINS AND MINERALS
MICRONUTRIENTS: VITAMINS
VITAMINS
- Potent, essential, non-caloric,
organic nutrients needed from food
in trace amounts to perform
specific functions that promote
growth, reproduction, and
maintenance of health and life
Distinguishing characteristics of
vitamins:
1. Do not yield energy when broken
down but assist the enzymes that
release energy from
carbohydrates, proteins, and fats
2. Needed in much smaller amounts
than energy nutrients
3. Dietary essentials
4. Required for normal human growth
Bioavailability
- The rate and extent to which a
TOP ALKALINE FOODS nutrient is absorbed and used
1. Quantity provided by food
2. Amount absorbed and used by the
body
3. A person’s previous nutrient intake
and nutritional status
4. Other foods eaten at the same
time
5. Methods of food preparation (raw
or cooked)
6. Source of nutrients (naturally
occurring, synthetic, or fortified)
- B1 (thiamin) deficiency
- cause: consuming rice that is
unenriched or the bran layer of rice
was stripped off to make it look
white
- at risk: people experiencing
alcohol abuse, hyperemesis
gravidarum (extreme vomiting in
pregnancy), prolonged diarrhea,
AIDS patients, dialysis patients
- wet beriberi: affects the heart and
circulatory system, may lead to
heart failure
- dry beriberi: nerve damage,
decreased muscle strength, may
lead to muscle paralysis
PELLAGRA
SCURVY
- B3 (naicin) deficiency
- types:
1. primary - low niacin or
tryptophan in the diet (low
protein or excessive intake
of corn)
2. secondary - the body
cannot absorb niacin (may
be due to alcoholism, - severe vitamin C deficiency
eating disorders, GI - signs and symptoms: swollen
diseases, liver cirrhosis) and tender joints, joint pain, loose
- 3 Ds (dermatitis, diarrhea, teeth, swollen and bleeding gums,
dementia) capillary fragility (bleeding and
pinpoint hemorrhages), abnormal
MEGALOBLASTIC ANEMIA bone growth
- B9 (folate) and B12 (cobalamin)
deficiency VITAMIN C OR ANTISCURVY VITAMIN
- characterized by unusually large, FUNCTIONS:
structurally abnormal, immature 1. Conversion of folic acid to its active
RBCs (called megaloblasts) that form
are also few in amount 2. Healing of wounds and bone
- megaloblasts are too large and fractures
cannot exit the bone marrow to 3. Prevention of iron deficiency
enter the circulatory system, thus anemia, megaloblastic anemia and
they cannot transport oxygen to pinpoint hemorrhages
the rest of the body 4. Building of body resistance against
infection
5. Production of steroid hormones,
especially adrenocortical
hormones under severe stress and INFANTILE SCURVY
insulin synthesis
6. Tyrosine and phenylalanine - the infant flexes his legs for
synthesis comfort or the so called "frog's
7. lron utilization is improved by position" of the legs because the
vitamin C, making iron more thighs are swollen and the joints
available for hemoglobin formation are painful
and RBC maturation
8. Involved in brain metabolism - skeletal growth and dentition are
9. As an antioxidant vitamin, it also delayed
protects normal cells from the
damage of free radicals
10. Shown to help prevent cataracts MICRONUTRIENTS: MINERALS
● iron (Fe)
● zinc (Z)
● selenium (Se)
● manganese (Mn)
● copper (Cu) iodine (1)
● fluoride (F)
● chromium (Cr) molybdenum (Mo)