Nutrition: Macronutrients, Carbohydrates, Fats, Proteins, and Vitamins

Macronutrients

They are sources of energy for the body + sustains bodily functions and health

Carbohydrates kcal/g

4 kcal/g

Where does excess carbohydrates go?

Excess glucose is stored as glycogen in the liver and muscles for later use.

What do simple Carbohydrates provide?

Boom and Bust

Simple carbohydrates

- easily digested

- quick source of energy

- should be limited in a healthy diet

what is simple carbohydrates made out of?

Sugars

What are the types of simple carbohydrates

Monosaccharides: 1 Unit of sugar

Disaccharides: 2 linked monosaccharides

What are some sources of simple carbs

Fruit juice, candy, table sugar, syrup, and honey

What is the recommended sugar intake

6 tsp of sugar / 25.2g per day

What are complex carbohydrates made out of?

Starches

Complex carbohydrates

- Longer to digest

- Providing sustainable energy for longer periods of time

- Prevents blood sugar spikes and crashes

- Maintain steady blood sugar levels

- main source of energy

Type of complex carbs

polysaccharides: Long chains of glucose (monosaccharides joined together)

Sources of complex carbohydrates

Pasta, cereal, bread, potatoes rice, peas, beans lentils

What is fibre?

- indigestible part of food

- Not considered a nutrient because it cannot be metabolized

What are sources of fibre

plant-based products: most process foods how low fibre content due to refining products

Soluble fibre

- Soluble in water, allowing it to circulate in the bloodstream

- Lowers the cholesterol circulating in the blood

- Good for protecting against heart disease

Good sources of soluble fibre

Oats, barley, grain products

Insoluble fibre

- Insoluble in water

- Natural laxative

- Stimulates peristalsis

- Makes stool softer Absorbs water

- Helps you feel full

sources of insoluble fibre

Whole grains, legumes, seeds, nuts, plants, fruits, and vegetables

What is Fat?

An important source of energy consisting of 9 kcal/g

- form of stored energy in the body

- Approx 20-35% of the energy in our diet should come from fat

Function of fat

- Essential for proper growth and development

- Helps maintain body temperature (insluation)

- Supports the functioning of certain organs

- Necessary for the absorption of some vitamins (A, D, E, and K)

- Needed for the formation of myelin sheath covers around nerves, sweat glands, cholesterol, and steroid hormones

What is Cholesterol?

Sterol (fatty alcohol) made from glucose or saturated fatty avids

What are the consequences of high levels of cholesterol?

- linked to increase risk of heart disease

- important to limit cholesterol if diabetic due to negative consequences

Functions of cholesterol

- Protects cell membranes

- Enables nerve cells to send messages

- Building block for vitamin D

- Enables the gallbladder to make bile (allows for vitamin A, D, E, and K absorption)

- Acts as a base to build estrogen and testosterone

What is saturated fat?

- comes form an animal

- solid at room temp

- diets high in this fat can risk obesity and chronic diseases (high blood pressure and heart diseases)

What are the sources of saturated fat

Butter, lard, coconut oil, meat, poultry, dairy products, cheese, chocolate, egg yolk

What is unsaturated fat?

- Comes from a plant source

- Liquid at room temperature

- Contains no cholesterol

what are the 2 types of unsaturated fat that we learnt

Monounsaturated: Lowers low-density lipoproteins and maintains high-density lipoproteins (omega-9 fatty acids)

polyunsaturated: Reduce levels of low-density lipoproteins but too much can lower levels of high-density lipoproteins

What are sources of monounsaturated fat?

olives, olive oil, nuts, peanut oil, canola oil, avocados

What are the 2 types of polyunsaturated fats we learnt?

Omega-3: Can help correct imbalances in our diet, which may reduce the risk of certain chronic diseases

Omega-6: Excess amounts can contribute to inflammation, heart disease, cancer, asthma, arthritis, and depression

What can Omega 3 do other than helping reduce risks of certain chronic diseases?

helps with brain and eye development and prevents cardiovascular disease and Alzheimer's disease

What are trans fats?

Unsaturated fats produced by hydrogenation that behave like saturated fats and increase the risk of heart disease. They were banned by the Canadian government in 2018 making it illegal to produce, sell, or import foods that contain it.

What is protein

Not a preferred source of energy in the body. 4 kcal/g and allows to build and repair body tissue. It is made out of amino acids

What other functions do proteins have?

- regulates body temp

- forms antibodies to fight disease and infections

- transports and delivers and stores nutrients in cells (lipoproteins transport lipids in blood)

- protein will only be used as a energy source after fat and carbohydrate stores have been exhausted

How many amino acids are there?

20 amino acids, 9 essential, and 11 non-essential

Essential amino acids

- must be eaten thru food and cannot be synthesized by the body

- all essential amino acids found in a food = complete protein

- Found in mostly animal-based products

what are examples of sources of plant complete proteins

soy, quinoa, hemp seeds

incomplete protein

proteins missing one or more of the essential amino acids

daily caloric intake for protein

10-25%

- too much protein is turned into fat, intestinal distress, kindey issues, and heart disease

Plant-based protein

- usually incomplete, but paired up incomplete proteins together can complete the essential amino acid profile

- benefits: less saturated fats + more fiber + greater micronutrients

What are some pairings of incomplete plant based proteins to make complete

whole grain + lentils, whole grain + nuts, whole grain + beans, hummus + whole grain

Non essential amino acids

11 non essential amino acids

- can be synthesized by the body

micronutrients

They are required for the body to carry out a range of normal functions

- must be consumed, not produced by the body

Vitamins

Organic chemical compounds essential for health. Prevents diseases and regulates body temp

Water soluble vitamins

must be consumed, as they are not stored in large amounts in the body. excess quantities are excreted in the urine.

What the the types of water-soluble vitamins

eight types of vitamin B (learnt B 6, 9 , 12), and C

What is the function for vitamin B6

Breaks down the macronutrients

- supports immune function and brain health

Sources of Vitamin B6

- Beef liver, tuna, salmon, fortified cereals, chickpeas, poultry

- Some vegetables and fruits (dark leafy greens, bananas, papayas, oranges, and cantaloupe)

What is the function of vitamin B-9 (folic acid)

- Helps form DNA and RNA

- Critical during rapid growth in pregnancy and fetal development

- needed to produce health red blood cells

Sources of vitamin B9

- Dark leafy greens, beans, peanuts, sunflower seeds, fresh fruit, whole grains, liver, seafood, and fortified foods

What are the functions of vitamin B12

- needed to form red blood cells and DNA

- aid in function and development of brain and nerve cells

What are the sources of vitamin B12

- Found in animal food, such as fish, shellfish, liver, red meat, poultry, eggs, dairy products, and fortified foods

Function of vitamin C

- Controlling infections and healing wounds

- needed to produce collagen

- Helps make several hormones and chemical messengers used in the brain and nerves

Sources of Vitamin C

Citrus fruits, bell peppers, strawberries, tomatoes, white potatoes, broccoli, brussels sprouts, cabbage, and cauliflower

what are the functions of fat-soluble vitamins:

- dissolved in fat and are stored in the body if ingested excess

- Excessive amounts can build up in the body because they cannot be excreted in the urine

What are the 4 types fat soluble vitamins

Vitamin A, D, E, K

what is the function of vitamin A

- Supports good eye health, Bone health

- Stimulates white blood cell function

- Regulates cell growth and division

sources of vitamin A

- Beef liver, fish oils, eggs, dairy, and fortified foods

- cantaloupe, apricots, mangos

- vegetables (leafy greens, orange, and yellow coloured)

function of Vitamin D

- Builds strong bones

- Helps the body absorb calcium and phosphorus

- aids immune system

Sources of Vitamin D

- Sunlight

- The best sources are fatty fish and fish liver oils

- Vitamin D supplement

Functions of Vitamin E

- Important for vision, reproduction, and the health of the blood, brain, and skin

- Enhances immune function and prevents clotting in the arteries

- capturing loose elections that could damage body's cells

sources of vitamin E

- Plant-based oils, nuts, seeds, fruits (mango, avocado)

- Vegetables (red bell peppers, asparagus, leafy greens)

Functions of vitamin K

Helps make proteins necessary for blood clotting and building of bones

Sources of vitamin K

- Leafy green vegetables, some animal foods, soybeans, canola oil, and dressings made with them

What are Minerals and its function

organic elements presented in soil and water that are absorbed by plants or consumed by animals. Forms part of the body's tissue, and act as a regulator of body functions.

Calcium

Function: maintain health bones and health

sources; Dairy products, fortified beverages, winter squash, edamame, canned sardines, leafy green vegetables, almonds, and salmon (w/bones)

- not enough = take it from bones with expectations of repenishing w/ eating --> not replace, loss in bone density

Sodium

Function: Electrolyte - needed in small amounts in the body to conduct nerve impulses, contract and relax muscles, and maintain proper balance of water and minerals

- too much sodium = high blood pressue, heart disease, stroke

sources:

- Most pre-prepared (processed) foods have lots of salt

Iron

function: Critical for motor and cognitive development, health blood

- not enough iron = red blood cells, not effectively transport oxygen + fatigue & tiredness

- most common deficiency

sources; Lean meats, seafood, poultry, fortified cereals and breads, white and kidney beans, lentils, spinach, peas, nuts, and some dried fruits

Potassium

Function: Activates various cells and nerve functions, maintain normal levels of fluid inside our cells, muscles contract , normal blood pressure

Sources: leafy greens, dried fruit, avocado, bananas, cantaloupe, oranges, tomatoes, beans and lentils, nuts, dairy, milk alternative beverages, chicken, salmon

Magnesium

function: helps build proteins and strong bones, regulating blood sugar, blood pressure, and muscle and nerve functions

- electrical conductor that makes heart beat

sources: Nuts, seeds, whole grains, fortified cereals, fish, poultry, beed, beans, rice and oatmeal

Iodine

functions: create thyroid hormones --> control body's metabolism, proper bone and brain development (pregnancy + infancy)

- vegan need to be conscious of need of iodine

sources: cod, tuna, seaweed, shrimp, fortified salt and dairy products

Zinc

function: creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting immune system health (important in development stages = preg --> adol)

sources: meats, poultry, seafood, legumes, whole grains, nuts, seeds, and fortified cereals

- only trace amount needed

what is our body weight in water

approximately 55-60% water

Function of water

- transport nutrients + oxygen

- removes waste

- helps digestion

- protections joints and organs

- regulates temp and blood pressure

- maintains electrolytes/fluids

water intake

- four to six cups of water each day

- sweat during exericse = more water consume

- medical conditions could consume to much water (thyroid, heart, kindey, liver problems)

warning signs of dehydration

Warning signs include weakness, low blood pressire, dixxiness, confusion, or urine that's dark color