Fundamentals of Nutrition

Nutrition fundamentals: basic units of food, energy, metabolism, and real-life references.

Fundamental nutrients

1. Carbohydrates

2. Lipids

3. Proteins

4. Water

5. Vitamins

6. Minerals

How is energy converted in digesting nutrients?

from Chemical to Cellular energy (through metabolism)

Why can Water be considered a macronutrient?

The body needs a large amount of it. But it does not carry calories.

Some sources of Carbohydrates:

1. grains

2. milk

3. fruits

4. starchy veggies (compare w/ non-starchy veggies)

Structural categories of Carbohydrates:

1. simple carbohydrates (AKA: simple sugars/monosaccharides)

2. complex carbohydrates (AKA: complex sugars/polysaccharides)

What are simple carbohydrates?

Consist of one or two basic units.

Are quickly absorbed by the body and

Provide immediate energy.

What are complex carbohydrates?

Long chains of simple sugars (compare w/ monosaccharides in polysaccharides).

Can be branched/unbranched.

Metabolic process of complex carbohydrates:

(Guide: from digestion to utilization)

Complex sugars → Simple sugars (glucose) → Transported to cells → Use for energy production or Build Macromolecules.

Macronutrients definition:

nutrients needed in large amounts (think macro-)

Classes of Macronutrients:

1. Carbohydrates

2. Lipids

3. Proteins

4. Water

(Hint: all are larger groups of nutrients)

Image of Macronutrients

Calorie definition:

a unit of food energy

Factors affecting nutrition:

1. taste, texture, and appearance

2. allergies

3. green food/sustainability choices

4. development

5. sex

6. ethnicity, culture, and religions

7. beliefs about food

8. personal preferences

9. lifestyle

10. economics

11. medications and therapy

12. health (chronic conditions)

13. alcohol consumption

14. false advertisement

15. psychological factors

What are common forms of vegetarianism?

• Lacto-ovo vegetarian (most common)

• Lacto-vegetarian

• Ovo-vegetarian

• Vegan

Lacto-ovo vegetarian diet:

includes animal foods, eggs, and dairy.

Lacto-vegetarian diet:

includes dairy, no eggs.

Ovo-vegetarian diet:

include eggs, no dairy.

Vegan diet:

no dairy, eggs, animal foods or by-product.

How do taste, texture, and appearance affect nutrition?

Dislikes in certain foods and avoidance.

How does Development affect nutrition?

Picky eaters have limited development.

How does Sex affect nutrition?

Men consume more calories > women.

Male bodies burn more calories and have a larger size.

How does lifestyle affect nutrition?

Changing diets to achieve goals.

How does Economics affect nutrition?

Low SES = unhealthy food.

How do Medications and Therapy affect nutrition?

Corticosteroids can increase weight.

Intense therapies like chemotherapy can lead to loss of appetite.

How do Psychological Factors affect nutrition?

Severe stress and depression lead to Anorexia and weight loss.

How does Alcohol Consumption affect nutrition?

Increased -OH = decreased appetite.

Why can’t Fiber be digested by the human small intestine?

There are no enzymes in the small intestine to digest the cellulose/cell wall (compare w/ herbivores’ appendix).

How is Fiber broken down in the human body?

By bacteria in the large intestine (esp. colon).

Amount of energy from one gram of Carbohydrates:

4 kcal per 1g of carbohydrates.

How do carbohydrates help the body operate on the organ level?

Supply energy for the heart, kidneys, the nervous system.

Done because of stored glucose.

How is Glucose stored in human bodies?

As glycogen.

What is Glycogen?

Mention its structure, storage form, and purpose of use.

• multi-branched polysaccharide of glucose.

• main storage form of glucose (in humans)

• stored for future and urgent uses.

When and How is Glycogen used in the human body?

broken down when glucose levels decline.

Forms and uses of glycogen is storage in humans:

(Hint: Three forms of energy reserves)

1. creatine phosphate (very short-term storage)

2. glycogen phosphate (short-term storage)

3. triglycerides in adipose tissues (long-term storage)

How are storage molecules of Carbohydrates also called in plants vs. animals?

Plants: starch.

Animals: glycogen.

Define Lipids:

• Hydrophobic molecules.

• Insoluble in water

Solvents Lipids can dissolve in:

• chloroform

• ether

• benzene

Key functions of Lipids:

1. energy storage

2. structural integrity of cellular membranes

3. insulation and protection for organs

   (in adipose tissues)

4. cell signaling

5. vitamin absorption

6. temperature regulation (in homeostasis)

3 Main Types of Lipids:

1. triglycerides (triacylglycerols)

2. phospholipids

3. sterols (steroids)

Some sources of Lipids:

1. butter

2. oils

3. meats

4. dairy products

5. nuts

6. seeds

7. many processed foods

Amount of energy from one gram of Lipids:

9 kcal per 1g of lipids.

(compare w/ carbohydrates)

Malnutrition: (Definition and Subgroups)

Definition: Lack of necessary or appropriate food.

Subgroups: Undernutrition and Overnutrition.

Overnutrition: (Definition and Outcomes)

Definition: Caloric intake is higher than normal.
Outcomes: Resulting in accumulated adipose tissue → obesity.

Undernutrition: (Definition and Outcomes)

Definition: Intake of nutrients insufficient to meet daily energy requirements.

Outcomes: weight loss, weakness, delayed wound healing, increased infection risk, impaired pulmonary function, prolonged length of hospitalization.

Proteins definition:

• Macromolecules

• Have chains of subunits: amino acids.

Composition of Proteins:

• carbon

• oxygen

• hydrogen

• nitrogen

Composition of Lipids:

• carbon

• hydrogen

• oxygen

Composition of Carbohydrates:

• carbon

• hydrogen

• oxygen

Sources of proteins:

1. meats

2. dairy products

3. sea food

4. plant-based foods

5. soy

What are proteins also referred to as?
(Hint: based on its importance and Greek terminology)

Workhouses of life.

Amount of energy from one gram of Proteins:

4 kcal per 1g of proteins.

(compare w/ carbohydrates)

Key functions of proteins:

1. Structural integrity of bones, muscles, and skin

2. Conduct most chemical reactions in the body

Estimated number of protein types in the body:

>100,000 different proteins

How does DNA create proteins?

(Guide: use cooking as an analogy.)

1. DNA = a cookbook with different recipes.

2. Transcription = copying a recipe.

3. Translation = cooking by using the recipe.

Key functions of Water:

• chemical reactions in the body

• transportation of materials (in and out of body)

• cushioning organs and cells

• lubricating joints

• body temperature regulation

Micronutrients definition:

nutrients supplied to the body in smaller amounts.

Micronutrients composition:

• 16 essential minerals

• 13 essental vitamins

Key functions of Micronutrients:

Not main sources of energy.

But assist in chemical reactions.

What form do micronutrients take to assist in chemical reactions?

• cofactors

• coenzymes (i.e., components of enzymes)

• electrolytes

What are cofactors?

(Guide: properties and functions)

• can be either inorganic (e.g., metal ions) or organic.

• non-protein compounds binding to enzymes.

What are coenzymes?

(Guide: properties and functions)

• organic molecules.

• act as carriers → transfer chemical groups between enzymes.

What are enzymes?

• biocatalysts

• catalyze chemical reactions in the body

  e.g., producing energy, digesting nutrients, building macromolecules.

What are macro minerals?

Minerals needed in large amounts by adults; >100mg/day.

What are trace minerals?

Minerals needed in small amounts; from 0.2mg → 15mg/day.

Functions of macro minerals Sodium and Potassium:

• fluid balance

• nerve transmission

• muscle contraction

Functions of macro mineral Chlorine:

• fluid balance

• stomach acid production

Functions of macro mineral Calcium:

• bone and teeth health maintenance

• nerve transmission

• muscle contraction

• blood clotting

Functions of macro mineral Phosphorus:

• bone and teeth health maintenance

• acid-base balance

Functions of macro mineral Magnesium:

• protein production

• nerve transmission

• muscle contraction

Functions of macro mineral Sulfur:

• protein production

Functions of trace mineral Iron:

• carrying oxygen

• assisting in energy production

Functions of trace mineral Selenium:

• Antioxidant

Functions of trace mineral Zinc:

• protein and DNA production

• wound healing

• growth

• immune function

Functions of trace mineral Iodine:

• Thyroid hormone production

• growth

• metabolism

Functions of trace mineral Copper:

• coenzyme

• iron metabolism

Functions of trace mineral Manganese:

• coenzyme

Functions of trace mineral Fluroide:

• bone and teeth health maintenance

• tooth decay prevention

Functions of trace mineral Chromium:

• assisting insulin in glucose metabolism

Functions of trace mineral Molybdenum:

• coenzyme

Which macro minerals are responsible for Fluid balance?

• sodium

• chloride

• potassium

Which macro minerals are responsible for Nerve transmission and Muscle contraction?

• sodium

• potassium

• calcium

• magnesium

Which macro minerals are responsible for Bone and teeth health maintenance?

• calcium

• phosphorus

Which macro mineral is responsible for Blood clotting?

calcium

Which macro mineral is responsible for protein production?

• magnesium

• sulfur

Which trace mineral is responsible for carrying oxygen and energy production?

iron

Which trace minerals are responsible for growth?

• zinc

• iodine

Which trace mineral is responsible for:

• Thyroid hormone production

• Growth

• Metabolism?

iodine

Which trace minerals are coenzymes?

• copper

• manganese

• molybdenum

Which trace minerals are responsible for Metabolism?

• iodine

• copper (iron metabolism)

• chromium (glucose metabolism)

Which trace mineral is an Antioxidant?

selenium

Which trace mineral is responsible for:

• Bone and teeth health maintenance

• tooth decay and prevention

fluoride

Categories of vitamins:

(Guide: based on solubility)

• water-soluble

• fat-soluble

What are water-soluble vitamins?

• vitamin C

• all B vitamins

What are all vitamin B’s?

• thiamin (B1)

• riboflavin (B2)

• niacin (B3)

• pantothenic acid (B5)

• pyridoxine (B6)

• biotin (B7)

• folate (B9)

• cobalamin (B12)

What vitamins are coenzymes?

vitamin B’s

What vitamins are responsible for energy metabolism assistance?

• thiamin (B1)

• riboflavin (B2)

• niacin (B3)

• pantothenic acid (B5)

Which vitamin is responsible for amino acid synthesis assistance?

pyridoxine (B6)

Which vitamin is responsible for amino and fatty acids metabolism?

biotin (B7)

Which vitamin is essential for growth?

folate (B9)

Which vitamin is responsible for red blood cell synthesis?

cobalamin (B12)