Introduction to nutrients and nutritional labeling: nutrition defined

Unsaturated fats

Fats that are liquid at room temperature. - are fats or fatty acids in which there is at least one double bond within the fatty acid chain - a fat is monounsaturated if it has one double bond and polyunsaturated if it contains more than one double bond.

Saturated fats

Fats that are solid at room temperature. - consist of triglycerides containing only saturated fatty acids and contain NO double bonds

Foods containing carbohydrates

- are broken into sugars, starches and fiber, based on the molecular composition of the food - include: fruits and vegetables, foods with added sugars (such as ready to eat cereals) grains and grain products, (such as breads and pastas) and milk

Fats

- are components in food - are perceived as a bad thing for the body; however, are needed by the body to work properly - have several functions in the body, such as: - providing energy - providing cushion for organs in the body - transport and absorb vitamins - insulate the body - protect the nerves and body vessels - make body cells Fats are found in two forms: saturated fats, and unsaturated fats Nutrition notice: Fats are necessary components of living things. Most foods, even foods considered to be fat-free like vegetables, contain trace amounts of fats.

Proteins

- are composed of 20 different amino acids - enable the body to form muscle fibers and form enzymes - contain nitrogen, allowing for the synthesis of nonessential amino acids - are commonly recognized for building and repairing cells

Amino acids

- are composed of varying chains of hydrogen, nitrogen, carbon, and oxygen molecules - can be thought of as building blocks for proteins - classify proteins as complete or incomplete, based on the types of amino acids contained in the protein

Nutrients

- are compounds found in foods - perform specific functions in the human body - can be essential or nonessential - are broken into six different classes

The six essential nutrient classes

- are divided based on the purpose each nutrient serves in the body Include: - carbohydrates - fats - minerals - proteins - vitamins - water Nutrition notice: Carbohydrates, fats and proteins all contain calories; vitamins, minerals and water do not contain calories.

Macro-minerals

- are found in large amounts in the body - include: calcium, phosphorus, magnesium, sodium, potassium, and chloride

Micro-minerals

- are found in small amounts in the body - include: iron, zinc, copper, chromium, iodine, manganese, fluoride, and selenium

Minerals

- are inorganic elements - do not contain carbon and originate from nonliving sources - aid the body in proper maintenance and function - can be consumed through a variety of foods - are classified as macro or micro-minerals

Enzymes

- are made of proteins - utilize a variety of combinations of the 20 amino acids - enable essential body processes by allowing cells to perform necessary chemical reactions

Polysaccharides

- are often made up of a large number of monosaccharides and disaccharides - include the following examples: cellulose, dextrin, glycogen, and starch

Carbohydrates

- are organic compounds composed of carbon, hydrogen and oxygen - supply the body with energy - supply fiber to the diet - help digest fats - can be divided into two groups: simple, and complex - Provide the main source of energy for the body - are converted into glucose during digestion - are composed of carbon, hydrogen, and oxygen atoms

Vitamins

- are organic substances made by plants or animals: organic substances contain carbon and originate from living sources - aid the body in proper maintenance and functioning - can be found in a variety of foods, including: fresh fruits and vegetables, meat, poultry, eggs and fish, and whole grains - are classified as water-soluble or fat-soluble depending on the substance in which they dissolve

Simple carbohydrates

- are simple sugars with a chemical structure which is composed of one or two sugars - are digested by the body easier than complex carbohydrates - can be divided into two types: monosaccharides, and disaccharides - can be found in the following ingredients or foods: Sugar, products with white flour, honey, milk, yogurt, fruit, fruit juice, and molasses.

Complementary proteins

- can be found in many common food combinations, such as: peanut butter sandwiches, beans and rice

Non-essential nutrients

- can be manufactured by the body - are also consumed through foods - are required for proper maintenance and functioning of the body Nutrition notice: vitamin D aids the body in calcium absorption and is an example of a non-essential nutrient. The body synthesizes the vitamin when exposed to sunlight. However, it is beneficial to consume foods fortified with vitamin D.

Essential nutrients

- cannot be manufactured by the body - must be consumed through foods - are required for maintenance and functioning of the body

Essential amino acids

- cannot be synthesized by the body and must be consumed through food - are not stored by the body and must be consumed daily - include nine for healthy adults, and 10 for children. Nutrition notice: children and infants require 10 essential amino acids as a body does not produce sufficient amounts of arginine until later in life.

Complex carbohydrates

- consist of a chemical structure composed of three or more sugars, which are usually linked together to form a chain - are mostly rich in fiber, vitamins and minerals - take longer to digest because of their complex structure - can be divided into two categories: oligosaccharides, and polysaccharides Are commonly found in the following: - vegetables such as: spinach, yams, broccoli, and zucchini - whole grains, cereals, pasta, and potatoes

Oligosaccharides

- consist of a small number of monosaccharides, which don't exceed 10 - are important in the absorption of certain minerals and the formation of fatty acids

Monosaccharides

- consist of only one sugar - include: fructose, galactose, and glucose

Disaccharides

- consist of two chemically linked monosaccharides - include: lactose, maltose, and sucrose

Complete proteins

- contain all nine essential amino acids for adults or all 10 for children - typically come from animal sources, such as: - dairy products - eggs - fish and shellfish - meat and poultry Nutrition notice: Quinoa, a grain, is one of the only plant based complete proteins.

Fat-soluble vitamins

- dissolve in fat - are not affected by cooking - can be stored in the liver and body fat - may cause toxicities in large amounts - include: vitamin A, vitamin D, vitamin E, and vitamin K

Water-soluble vitamins

- dissolve in water - are easily destroyed by cooking - must be consistently replenished as the body does not store water soluble vitamins - excess vitamins are excreted through urine - does not cause toxicities in the body if overconsumed - include: - vitamin B - complex group - vitamin C

Nutritional science

- is a field of study based on biology and chemistry - has been studied extensively for more than 100 years - is a constantly advancing field: scientists continue to provide new findings and information regarding how to appropriately nourish the body

Nutrition of the Human Body

- is based on the amount of nutrients consumed through food and beverages, as well as dietary supplements - involves essential factors for normal functioning of the body - includes the proper balance of protein, carbohydrates, vitamins, minerals, fats, and water

Protein

- is the main building block of every cell in the human body Protein performs three functions in the body: - grows and repairs damaged tissues - regulates body functions - provides energy

Nutrition

- is the provision, to cells in organisms, of the materials necessary to support life, nutrients - is the nourishment provided to the body by the diet which is eaten Nutrition is classified as proper or poor: - proper nutrition provides the body with the nutrients needed for optimal growth, development and health - poor nutrition lacks the nutrients needed for optimal growth, development and health

Incomplete proteins

- lack one or more of the nine essential amino acids - typically come from plant sources, including: grains, legumes, and nuts or seeds - can be combined with complementary, incomplete proteins sources to create complete proteins - need to be consumed with a complementary protein within the same 24 hours to create a complete protein

Water

H2O - is absolutely essential to life - does not contain calories - is obtained through drinking fluids and eating foods with high water content, such as fruits and vegetables Is needed by the body for several different functions, including: - dissolving nutrients and hormones - transporting nutrients throughout the body - removing waste from the body - lubricating the joints - helping control body temperature Nutrition notice: Approximately 60% of the human body is made of water. The brain is composed of 70% water, the lungs are 90% water and the blood is approximately 83% water.