1.2 Food Composition

nourish our bodies

The true purpose of eating is to _____?

Promote growth and development

Maintain tissues, cells, and bones

Fuel the body for physical and metabolic work

Regulate metabolic processes

Why are nutrients vital to our well-being?

Essential Nutrients

_____ are nutrients that must be consumed in our diet.

Macronutrients

_____ are nutrients needed in large amounts.

Micronutrients

_____ are nutrients needed in small amounts.

Organic

_____ compounds contain carbon and hydrogen.

Inorganic

_____ compounds lack carbon.

carbohydrates, proteins, lipids, vitamins, minerals, and water

What are the 6 classes of nutrients?

Organic = carbs, proteins, lipids, and vitamins

Inorganic = minerals and water

Which of the 6 nutrient classes are organic and inorganic?

Macronutrients = carbs, proteins, lipids, and water

Micronutrients = vitamins and minerals

Which of the 6 nutrient classes are macronutrients and micronutrients?

carbon, hydrogen, and oxygen (organic)

Carbohydrates are composed of what elements?

glucose

Carbohydrates, like starches and sugars, are broken down into _____ for energy.

Primary energy source, spare proteins from being used as energy source, and prevent ketosis (using fat for energy)

What are the functions of carbohydrates?

grains, vegetables, fruits, dairy products, and legumes

What are some carbohydrate sources?

carbon, hydrogen, oxygen, and nitrogen (organic)

Proteins are composed of what elements?

Amino Acids

_____ are the building blocks (monomers) of proteins.

provide energy, structure, and regulate body processes

What are the functions of proteins?

meats, dairy products, legumes, vegetables, and grains

What are some sources of protein?

lipids

Triglycerides (fatty acids), steroids (cholesterol), and phospholipids are all categories of _____.

carbon, hydrogen, and oxygen (organic)

Lipids (fats) are composed of what elements?

provide energy, structure, and regulate body processes

What are the functions of lipids?

fats, oils, meats, and dairy products

What are some sources of lipids?

carbon, hydrogen, and some other elements (organic)

Vitamins are made of what elements?

Vitamins A, D, E, and K

Which vitamins are fat soluble?

Vitamins B and C

Which vitamins are water soluble?

regulate body processes

What is the function of a vitamin?

in all food groups

Where are vitamins found?

Minerals

_____ are simple inorganic substances found in all food groups.

Macro-minerals

_____ are the 16 minerals needed in large quantities.

Micro-minerals (aka trace minerals)

_____ are the minerals only needed in small amounts.

provide structure and regulate body processes

What are the functions of minerals?

Water

_____ is the simplest, but most important nutrient.

provide structure and regulate body processes

What are the functions of water?

beverages and foods

Where do we get water from?

Energy

_____ is the ability to do work.

Carbs, proteins, and lipids (fats)

Which of the 6 nutrient classes provide energy for the body?

Alcohol

_____ also provides energy, but has no other nutritional value.

kilocalories (kcal)

The energy in food is measured in _____, the amount of heat needed to raise the temperature of one kilogram of water one degree Celsius.

calorie

A _____ is often the general term for energy, and is the amount of heat needed to raise the temperature of one gram of water one degree Celsius.

Calorie (C) = 1 kilocalories = 1,000 calories

Calorie (C) = 1 _____ = 1,000 _____

4

Carbohydrates = _____ kcal/g

4

Protein = _____ kcal/g

9

Fats = _____ kcal/g

7

Alcohol = _____ kcal/g

10-35%

It is recommended that _____% of our calories should come from protein.

45-65%

It is recommended that _____% of our calories should come from carbohydrates.

20-35%

It is recommended that _____% of our calories should come from fats.

47 g of carbs x 4 = 188 kcals

11 g of protein x 4 = 44 kcals

14 g of fat x 9 = 126 kcals

Total = 188 + 44 + 126 = 358 kcals

Calculate the total number of calories in a peanut butter and jelly sandwich on white bread: 47 g of carbs, 11 g of protein, 14 g of fat

188 kcals / 358 kcals = 0.525 × 100 = 52.5% carbs

44 kcals / 358 kcals = 0.123 × 100 = 12.3% protein

126 kcals / 358 kcals = 0.352 × 100 = 35.2% fat

Using the peanut butter and jelly example, calculate the percentages of each nutrient.

low

If daily value % is less than 5% it is considered _____.

high

IF daily value % is 20% or higher than it is considered _____.

Step 1: 2,000 kcal x 0.30 (30% based on current recommendations) = 600 calories 

Step 2: [600 calories from fat] / [9 kcal per gram] = 66.6 grams of fat daily

Calculate the total grams of fat a person should consume daily (2,000 kcal intake).

nutrient dense

If the nutrient contribution is higher than the calorie contribution, this food is considered _____.

energy dense (aka empty calorie food)

If the nutrient contribution is low, compared to the calories in the food, this food is considered _____.