3-10

Macronutrients

(carbohydrates, fats, and proteins). 1. Provide calories for energy 2. Needed in large quantities

Micronutrients

(vitamins, minerals, and water). Needed in smaller amounts

free radical An electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke.

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Glycaemic index of a food is defined by the area under the two-hour blood glucose response curve (AUC) following the ingestion of a fixed portion of test carbohydrate (usually 50 g) as a proportion (%) of the AUC of the standard (either glucose or white bread)

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Negative health effects->+LDL, -HDL, neonatal...

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You can live up to 50 days without food but only a few days without water.

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For adults over age 19 the reference protein intake

0.54 - egg to 0.99 - vegetable based diet RDA->0.8 g/kg/day for healthy adults 8-11% - of energy intake per day 50-65 grams of protein per day or between 200 to 250 Kcal.

increase in childhood and adolescent obesity in four decades (1975-2016)

10 folds (11 million to 124 )

how many do we need \#

13 vitamins; of these, four are fat-soluble (A, D, E, and K), and nine are water-soluble (C and the B-complex vitamins thiamin, ribofl avin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid).

Optimum requirement of carbohydrate in balanced diet

50-70%of total energy intake. \400-420 gms One gram of carbohydrate->four kcal

1 cup milk \yogurt

8-12gm proteins

ess.out of non-ess. proteins

9 of the 20 amino acids are called essential amino acids because you must obtain them from the foods you eat since your body cannot make them.

Vitamins

: are organic compounds that serve to catalyze or support a number of biochemical reactions in the body.

55 or less 56 to 69

A low glycemic index level. A medium glycemic index level.

energy needs.

A person needs about 2000 kilocalories a day to meet his or her energy needs. In common usage, people refer to kilocalories as calories, which is a much smaller energy unit: 1 kilocalorie contains 1000 calories.

When the body uses oxygen or breaks down certain fats or proteins as a normal part of metabolism, it gives rise to substances called free radicals

Antioxidants

high-density lipoprotein (HDL)

Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease.

low-density lipoprotein (LDL)

Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls.

Complex Carbohydrates

Cellulose and lignin Called Fiber More difficult to digest Found mostly in roughages (hay, grass)

Nutrients

Chemical substances in food that nourish the body by providing energy, building materials, and factors to regulate needed chemical reactions Organic and inorganic complexes contained in food are called nutrients

base of theهرم غذائي

Daily exercise and weight control

polysaccharides ( (Starch in plants and Glycogen in human and animals)

Digestible: Amylose, Amylopectin, Resistant starch, Dextrins and Glycogen (animal carbohydrate) Indigestible: dietary fibers: cellulose, pectin, gums....)

lipids func.->

Energy (9 kcal/g) Organ positioning, protection Fat-soluble vitamins and phytochemicals

Fats are groups of insoluble compounds and include:

Fatty acids Triglycerides (glycerol: sugar alcohol+3 fatty acids) 95% of dietary fat = energy and storage Phospholipids: one phosphat +2 fatty acids ( brain, hormones and corticosteroids...) Cholesterols: LDL and HDL

soluble (viscous) fiber

Fiber that dissolves in water or is broken down by bacteria in the large intestine

Complete proteins:

Foods containing all the essential amino acids Examples: fish, meat, eggs, milk, cheese

Incomplete proteins:

Foods that are missing some essential amino acids Examples: Legumes, nuts, whole grains

Proteins: Functions

Formation cells: cytoplasm Formation essential biological compounds : Hb Regulation of fluids movement: osmotic pressure Regulation the acid-base balance: as buffers Supporting immune system: antibody Production of energy: 4 kcal

Functions of Carbohydrates

Give energy and feeling of fullness -increase the bulk of our food. -Spare proteins to perform other functions -Helps to make the food tasty. - Prevent ketosis

Is the blood glucose response to a given food, compared to standard food (glucose or white bread) Relative ability of different dietary carbohydrates to raise blood glucose levels

Glycemic Index (GI)

Nonessential nutrients

Healthy, well-nourished bodies can make them in sufficient quantities to satisfy their needs

Reference protein

Ideal protein - is protein that fulfils the following theoretical criteria: - contains all essential amino acids in optimal amount for human being - fully digestible and utilizable by the body eg->egg, meat, milk or fish

Dietary Protein Quality

Limiting amino acid Net protein utilization Protein digestibility corrected amino acid score (PDCAAS) Denaturation Vegetable vs animal protein Food processing Complementary proteins

Fatty Acids(essential acids to be supplied in food)\\how named?

Location of double bonds; how named: Omega-6 Omega-3

are inorganic (non-carbon-containing) elements you need in relatively small amounts to help regulate body functions, aid in the growth and maintenance of body tissues, and help release energy

Minerals

are seldom found free in nature and are the simplest form of carbohydrate.

Monosaccharide (Glucose (blood sugar), Fructose(fruit), Galactose (milk)) \ mono linked together -> Disaccharides(Sucrose (table sugar=glucose and fructose), Lactose(milk- glucose and galactose), Maltose)

Essential nutrients /45 in number

Must be provided by food because the body does not produce them in sufficient quantities or can not make them at all

dietary fiber

Nondigestible carbohydrates and lignin that are Intact in plants.

functional fiber

Nondigestible carbohydrates either isolated from natural sources or synthesized; these may be added to foods and dietary supplements

represents the amount of heat it takes to raise the temperature of one liter of water 1°C

One kilocalorie

Sources of trans-fatty acids

Partially hydrogenated margarine, shortening, commercial frying fat, high-fat baked goods, salty snacks

Role of Fiber in Digestion and Absorption

Prevent constipation Increase fecal volume Decrease GI transit time Slowed or decreased nutrient absorption Bind cholesterol and minerals Reduce the risk of cancer and GBS Modify serum lipid concentrations

What do antioxidants do?

Prevent formation of ROS Inhibit xanthine oxidase, COX, LOX, GST monooxygenases, chelate metals Scavenge/remove ROS before they can damage important biomolecules Aid the human body's natural defenses Upregulate superoxide dismutase (O2-.), catalase (H2O2), glutathione peroxidase (endogenous AO) Repair oxidative damage Eliminate damaged molecules Prevent mutations

Denaturation

Protein denaturation happens when a protein changes its shape, usually uncoiling. This changes its function and properties.

proteins\amino meaning

Protein means primary or first and are necessary for life. Amino means contains nitrogen (NH2).

free radicals and other oxygenated molecules resulting from these factors

ROS or "reactive oxygen species"

Sugar

Sugar is also called simple carbohydrate. Fruits, honey and sugar are some sources of sugar.

Simple Carbohydrates

Sugars and Starches Referred as nitrogen free extract (nfe) Come from cereal grains (corn, etc)

The total amount of dietary fiber and functional fiber in the diet. types of both ; Cellulose Beta-glucans Chitin and chitosan Hemicellulose Pectins, gums, and mucilages Fructans Algal polysaccharides Lignin

Total fiber :)

Repeated heating UFA(plant)

Trans-Fatty Acids

are organic (carbon-containing) substances required in small amounts to regulate various processes within living cells

Vitamins

sat. fat

animal fat \ cheese \ high fat dairies \butter\palm \جوز الهند oil bad->rise ldl & total cholesterol

High biological value protein (HBV protein):

any HBV protein in adequate amount provides the body needs of amino acids ___ all animal proteins are HBV except gelatin

Minerals

are inorganic elements or compounds that play important roles in metabolic reactions and serve as structural components in body tissues such as bone

cholesterol A waxy substance found in the blood and cells and needed for synthesis of

cell membranes, vitamin D, and hormones

Cellulose

complex carbohydrates not digested but form the bulk of stools

Lipids (fats and oils):

contain carbon, hydrogen, and oxygen as do carbohydrates, but the amount of oxygen is much less. Triglyceride is the main form of food fat

Carbohydrates

contain carbon, hydrogen, and oxygen combined in small molecules called sugars and large molecules represented mainly by starch

Proteins

contain carbon, hydrogen, and oxygen, plus nitrogen and sometimes sulfur atoms arranged in small compounds called amino acids. Chains of amino acids make up dietary proteins

high high GI food

dates

Oxidative stress can be caused by

environmental factors, disease, infection, inflammation, aging (ROS production)

three types- sources of carbohydrates

food sugar, starch and cellulose:

=>70

high GI\rapid fall rapid raise

Water

is vital to the body as a solvent and lubricant and as a medium for transporting nutrients and waste

inorganic

minerals, and water \ the rest organic *nitrogen only in proteins

High glycemic index,

or bad, carbs are those found in highly processed foods (white breads, sugary drinks, and candy). The glucose from these carbohydrates is quickly released and causes an insulin spike. They're then removed from the bloodstream and transferred quickly into cells. When the sugar leaves the bloodstream, a person may experience a crash characterized by a low energy level. Sources of high glycemic index foods: White bread\Pasta\Rice\Low-fiber cereals\Baked products\Bagels with honey\Crackers\Raisins\Bananas

Low glycemic index,

or so called good carbs, are high in fiber and not overly processed.\ The glucose from this type of carbohydrate is released at a slower rate. This means energy is released evenly over time, which keeps the body from experiencing an insulin spike. Sources of low glycemic index foods: Fruits Vegetables Whole grains Legumes

Are nitrogenous compounds, composed of amino acids

proteins \amino group, an acid, a  hydrogen, carbon molecule and a carbon  side chain. \Proteins can also contain sulfur, phosphorus or iron

Starch

starch is called complex sugar. Plants store energy in the form of starch. When we eat plant products containing starch, our digestive system breaks down starch into glucose. This glucose is absorbed in blood and provides energy. Some foods give carbohydrates to our body in the form of starch. These are cereals, potatoes, sweet potatoes etc. Some other foods give carbohydrates in the form of sugar. For example sugar, honey, jam, jiggery, etc. Starch and sugar are the main source of energy and essential for synthesis of certain non-essential amino acids

insoluble fiber Fiber

that does not dissolve in water and is not broken down by bacteria in the large intestine.

Low biological value protein

where some of essential amino acids are either missing or of inadequate amount== all plant except soybeans