Nutrition Notes
Six Basic Nutrients:
1.
2.
3.
4.
5.
6.
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Carbohydrates:
Carbohydrates are used to provide all the cells of the body with energy. Most of
the body’s cells function on carbohydrates and fats, except the brain and nerve
tissue, which only function on carbohydrates. Only during aerobic exercise does
the body utilize fats. Through high energy exercises like sprints, etc., the body
utilizes only carbohydrates. The rest of the time the body will utilize mostly
carbohydrates and some fats.
Carbohydrates must be in the diet in order for fats to be used for energy. If the
body is deprived of the needed carbohydrates, the break down of protein from the
muscle will be used as the carbohydrate demand. This using of the muscle will
harm the body and will slow down the metabolism. On the other hand, if we have
too much carbohydrates in the diet and we do not burn them off, then they will
store as fat.
Two Types of Carbohydrates:
Simple Carbohydrates
Complex Carbohydrates
Simple carbohydrates consist of sugars and complex carbohydrates consist of
starch and cellulose (fiber). The complex carbohydrate is a molecule of many
sugars combined together.
Simple Sugars can be named different names, but are still considered sugars. The
most common names of sugar are as follows:
Sucrose
Galactose
Glucose
Dextrose
Corn syrup
Brown sugar
Fructose
Lactose
Maltose (Complex grains)
Levulose
Honey
Regardless of the name, the body still handles them as sugar and breaks them
down to “Glucose” or blood sugar. Unused glucose is stored in the muscles and
the liver as glycogen. When these storage areas are full, the excess glucose is
taken to the liner and converted into fat and stored as fat in the body. It cannot be
converted back to glucose.
Simple Sugar and Blood Glucose Levels:
Simple sugars cause a sudden upward surge in blood glucose while being
absorbed in the intestines. At this time, the body produces the hormone insulin to
assist in transporting glucose across the cell membranes in the body. When the
sugar gets into the blood stream, you may experience a low blood sugar level and
start feeling rather tired, run down, and droopy. After you feel so low, you have
some form of sugar to bring you up which sends your blood glucose soaring.
Then this sugar will drop you even lower than you were when you started. The
brain and nervous system only uses glucose as its energy source.
Complex Carbohydrates are primarily found in vegetables, grains, seeds, and
fruit.
The current American diet is too low in complex carbohydrates and too high in
simple sugars. From the carbohydrates that we eat, around half are from starches
and the other half are from sugars. Research recommends that we should increase
our total amount of carbohydrates to 55% to 65%. This is broken down into
starches and sugars.
Starch
Sugar
Total
Current Diet %
22
23
45%
Recommended Diet %
55
10
65%
Starches take longer to be digested than a simple sugar. They pass more slowly
into the bloodstream, and the body can easily handle the flow of sugar being
absorbed. This will in turn, maintain proper blood sugar levels.
Our bodies are made up to utilize a high-carbohydrate, high-starch diet out of
vegetables, fruit, and grains. A diet with adequate amounts of carbohydrates will
provide the needed vitamins, minerals, and most of the needed protein and fats.
Fiber:
Fiber is a form of complex carbohydrates which is the most common type called
cellulose. Fiber is found in the grains, vegetables, and fruits known as roughage.
Fiber in the diet will help the process of digestion and elimination. This in turn
will decrease the chances of high blood cholesterol, gallbladder diseases, diabetes,
obesity, colitis, hemorrhoids, colon-rectal cancer, diverticulitis, etc.
1.
Soluble fiber is fiber that dissolves in water or is broken down by bacteria
in the large intestinal into acids and gases. Soluble fiber binds cholesterolcontaining compounds and slows absorption of glucose.
2.
Insoluble fiber is fiber that does not dissolve in water and is not broken
down by bacteria in the large intestine. It binds with water, making feces
bulkier and softer to pass quicker through the intestine. The recommended
amount of fiber daily is 20-35 grams.
Fats:
Basic form of fat is called lipids. Fat supplies the body cells with energy, except
the brain and nerve cells. Fat also carries and transports fat soluble vitamins A,
D, E, and K through the blood. Fat also supports and protects internal organs and
is an insulator of the body. Excess fat in the diet will be stored in fat cells. The
body does need some fat in the body, but the average American diet has around
40% to 50% too much fat in their diet. The over abundance of fat in the diet will
cause obesity, and elevate blood fats. High levels of blood fat is the major
contributing factor to atherosclerosis, strokes, and heart attacks. High fat diets are
also associated with risk of cancer.
Types of Fat:
Triglycerides – Triglycerides are the most common types of fat in the diet. There
are two basic types: Saturated and Unsaturated.
Saturated triglycerides (saturated fat) are mainly animal production fat.
Examples are: meat products, such as beef, pork, lamb, lobster, shrimp; and dairy
products such as milk, cheese, butter, cream, and eggs.
Unsaturated triglycerides (unsaturated fat) are divided into two classes, either
polyunsaturated and monounsaturated. They usually do not cause as much of a
problem as the saturated fats do. Unsaturated fats are plant production which are
mainly found in vegetables. Examples of unsaturated fats are safflower, canola,
corn, peanut, olive, soybean, and cottonseed. Coconut oil is considered a high
saturated fat and should be avoided.
Cholesterol:
Cholesterol is the other type of fat which is needed for cells and hormones. The
liver manufactures some cholesterol. Cholesterol is found and measured in the
blood. The types of cholesterol are:
High-density lipoprotein (HDL)
Low-density lipoprotein (LDL)
Very low-density lipoprotein (VLDL)
Studies have shown that high levels of LDL and VLDL in the blood is harmful,
the HDL’s are beneficial. Aerobic exercise will increase the HDL’s and lower the
LDL’s and VLDL’s. To lower the cholesterol level the aerobic exercise must be
done 4 to 5 times a week with a duration of 30 to 45 minutes.
The daily need for fat is 10 to 30 percent of our caloric intake. The easier way to
determine the fat is by counting the fat grams each day.
The recommended allowance of fat grams is:
Overweight, sedentary, or high blood lipids
Heart disease history
Acceptable body fat, average lipids, average weight
Lean body fat, low lipids, vigorous exercise
30-40
30-40
40-60
60-80
Dietary recommended fat in the diet in percentage of the total diet is as follows:
Total fat:
Saturated fat:
Polyunsaturated:
Monounsaturated:
Cholesterol:
Average of 20% or less of daily caloric intake.
None
Up to 10%
Rest of fat, 10%
Less than 300mg. a day
It is important to start reducing your fat intake early in life. Emphasizing low-fat
foods and de-emphasizing or avoiding fatty food.
Protein:
The function of protein is to build, repair, and maintain cells. Most of the cells
are muscle cells, therefore protein is considered to build muscle tissue. Protein is
also important in hemoglobin and some hormones.
The basic units of protein are amino acids. There are 20 different amino acids
that combine to form protein. There are 9 essential amino acids that cannot be
synthesized by the body and must come into the body from the food we eat.
The average American eats too much protein. A normal adult needs only three to
four ounces of protein per day to meet all of their protein needs.
Problem with too much Protein:
There are several potential health problems associated with a high protein diet.
First is with a high protein diet that comes along with a high intake of fat. Meats
are high in saturated fat, and cause an increase in cholesterol. Second of all, too
much protein does not build excess cells. Protein that is not needed for cell repair
is converted in the liver to fat and is stored as fat. This extra work on the liver
produces a byproduct of ammonia which is toxic to the body. The ammonia will
cause further problems in the kidneys and will have to be diluted by water before
your body can eliminate it. This will cause a water loss which in turn causes
dehydration. Thirdly, too much protein can impair performance.
Vitamins and Minerals:
Vitamins and minerals are essential for optimal health. They help regulate nearly
all metabolic reactions. Some of the metabolic reactions are to help convert
carbohydrates and fat into energy, and assist with bone and tissue repair. The
body cannot make them, therefore they must be digested into the body. There can
be a problem if you do not get enough vitamins and minerals. On the other hand,
if you take too much, then they can be toxic to your body.
Three major categories of vitamins:
1.
2.
3.
Fat-soluble vitamins: Fat-soluble vitamins are A, D, E, and K. They are
carried in the blood through the blood fat.
Water-soluble vitamins: Water-soluble vitamins are readily absorbed into
the body and are passed easier than the fat-soluble vitamins.
Antioxidants (see attached sheet)
Fluids:
Water is the most essential of all nutrients for the body. It accounts for
approximately 60% of one’s body weight. Water is necessary for energy
production and normal digestion. It is important to take in about 64 oz. of water
each day.
Seven Dietary Guidelines:
1.
2.
3.
4.
5.
6.
7.
Eat a variety of foods.
Maintain a healthy weight.
Choose a diet low in fat, saturated fat and cholesterol.
Choose a diet with plenty of vegetables, fruits, and grain products.
Use sugar only in moderation.
Use salt and sodium only in moderation, especially if you have high blood
pressure.
If you drink alcoholic beverages, do so in moderation.
Rule of 5:
Eat 3 vegetables and 2 fruits a day.
Eat in Colors:
The more colors in your diet the better your chances of getting the vitamins and
minerals your body needs.