The document provides an overview of nutrition basics, emphasizing the roles of various nutrients, energy balance, and the importance of a balanced diet. It discusses macronutrients, particularly carbohydrates, their types, digestion, and recommended intake levels. The conclusion highlights the consequences of high sugar intake and the significance of maintaining proper nutritional habits.
The document provides an overview of nutrition basics, emphasizing the roles of various nutrients, energy balance, and the importance of a balanced diet. It discusses macronutrients, particularly carbohydrates, their types, digestion, and recommended intake levels. The conclusion highlights the consequences of high sugar intake and the significance of maintaining proper nutritional habits.
The document provides an overview of nutrition basics, emphasizing the roles of various nutrients, energy balance, and the importance of a balanced diet. It discusses macronutrients, particularly carbohydrates, their types, digestion, and recommended intake levels. The conclusion highlights the consequences of high sugar intake and the significance of maintaining proper nutritional habits.
The document provides an overview of nutrition basics, emphasizing the roles of various nutrients, energy balance, and the importance of a balanced diet. It discusses macronutrients, particularly carbohydrates, their types, digestion, and recommended intake levels. The conclusion highlights the consequences of high sugar intake and the significance of maintaining proper nutritional habits.
Bachelor of Pharmacy Cairo university Clinical nutrition specialistAmerican Board certified in Clinical Nutrition Nutrition instructor AGENDA Introduction Keys of nutrition Energy and energy balance Main nutrients in foods MACRONUTRIENT. CARBHYDRATES CONCLOSION INTRODUCTION For years, people held to the idea that there are “bad” nutrients and “good” nutrients when, in fact, all nutrients play a certain role in the body. Even those nutrients once considered “bad” such as fats and carbohydrates perform vital functions in the body and if one consumes too many “good” nutrients such as vitamins or minerals there can be harmful KEYS OF NUTRITION
Nutrition: Process by which living organism receives material and uses them to promote it’s vital activities
Nutrient: Any substance which is digested and absorbed to promote body function KEYS OF NUTRITION Diet: Selection of food which is normally eaten by person or population
Food: Substance when eaten , digested, absorbed provide energy and growth KEYS OF NUTRITION
Balanced diet : Diet that provide adequate amount of all nutrients
Malnutrition: Caused by incorrect amount of nutrient intake
Nutritional status: Health status that produced by balanced between requirements and intake KEYS OF NUTRITION
Nutritional assessment: Measurement of nutritional status by anthropometrics , biochemical data, dietary history Dietitian: Persons who applies science of nutrition to people in health and disease KEYS OF NUTRITION
Metabolism : Changes taking place in the body as result of body activity Anabolism: Complex molecules are synthesized from simpler ones Catabolism: Complex molecules are broken to simpler ones CALORIES Calorie Unitof measure that indicates the amount of energy we obtain from a food 1 kilocalorie= 1,000 calories 1 gram of CHO= 4 cal 1 gram of Protein = 4 cal 1 gram of fat = 9 cal 1 gram of alcohol = 7 cal DISTRIBUTION OF CALORIES
9-15% of the calories are derived from protein, 45–55% are derived from carbohydrate and 35–45% are derived from fat. ENERGY Food is the body’s source of energy. Food provides energy. We need energy to grow, be active and maintain health. Different types of food provide different amounts of energy. ENERGY BALANCE
Energy In
Energy Out ENERGY BALANCE ENERGR In Regulated by Appetite initiates eating through the sight, smell, thought or taste of food.
Hunger is the feeling that
motivates us to eat and is controlled by the hypothalamus. Satiation is the feeling of satisfaction and fullness that causes us to stop eating. - ENERGY BALANCE Energy Out – depends on 3 factors:
-Basal Metabolism
-Thermic effect of food
-Physical activity BASAL METABOLIC RATE Basal metabolic rate (BMR): energy needed to maintain body processes at rest For most adults, BMR = ~2/3 of daily energy output THERMIC EFFECT OF FOOD ( Components of Energy Expenditure Thermic effect of food (TEF) is estimated at 10% of total energy intake and involves digestion and absorption. Carbohydrate 5-10%
Fat 0-5%
Protein 20-30%
Alcohol 15-20%
Adaptive thermogenesis is the adjustment in
energy expenditure related to environmental changes. MAIN FOOD NUTRIENTS •Water • Macro-nutrients — Protein — Fat — Carbohydrates • Micro-nutrients — Vitamins — Minerals & trace- elements Water Main component of the body (70 percent of body mass) Needed for digestion, absorption, and other body functions Regularly lost through sweating, excretion, and breathing Approximately 1,000 ml (4−8 cups) needed each day • MACRO-NUTRIENTS CARBOHYDRATES is the main source of energy for the body Made of carbon, hydrogen, and oxygen in a 1:2:1 ratio
Divided into two main classes: Simplesugars Complex sugars STRUCTURE Monosaccharides: Glucose , fructose and galactose Disaccharides: Sucrose , lactose and maltose Polysaccharides: straight chain of 70-350 glucose Digestible polysaccharides: Starch Amylose Amylopectin Glycogen
Non-digestible polysaccharides: fibers
Soluble fiber Insoluble fiber TYEPES OF CARBOHYDRATES Simple sugars are sugars that enter the bloodstream rapidly and provide quick energy. Simple carbs provide calories but few vitamins and minerals Fruits - Honey - Milk - Sugars added to cookies, candies, soft drinks COMPLEX CARBOHYDRATES are made up of sugars that are linked together chemically to form long chains. Starch – a food substance that is made and stored in most plants Provide long-lasting energy
Grains (bread & pasta)
-Vegetables (potatoes & beans) -Rice -Cereals -Wheat -Tortillas -Whole-wheat rolls Fiber A type of complex carbohydrat Promotes regularity and softer, larger stool Reduces hemorrhoids and diverticula Aids weight control Causes a filling of fullness Slows glucose absorption Decrease in colon cancer Reduces cholesterol absorption Reduces heart disease FIBERS SOLUBLE INSOLUBLE • Eating foods with soluble • Binds with water to help fiber reduces your blood produce bowel cholesterol level and movements (prevent your risk of developing constipation). heart disease. • Associated with reduced risk of colon cancer. • Good sources: wheat, bran, barley, rye, oats, • Good sources: wheat products, leafy whole grain vegetables, and fruits. pasta,breads, cereals DIGESTION & ABSORPTION Saliva contains amylase Converts polysaccharides, starch, into oligosaccharides, maltose, and glucose Broken down by hydrolysis reaction The acidic environment of the stomach inhibits the action of salivary amylase Pancreatic amylase Converts oligosaccharides to disaccharides Intestinal cells release Maltase Lactase Sucrase DIGESTION & ABSORPTION Monosaccharide absorption occurs in the duodenum Glucose and galactose by active absorption Fructose by facilitated diffusion Portal vein transports absorbed monosaccharides to the liver Liver can then: Transform them to glucose Release them back to the blood stream Store it as glycogen MAINTAINING BLOOD GLUCOSE HOMEOSTASIS RECOMMENDED CARBOHYDRATE INTAKE RDA is 130 g/day for adults 50-100 g of CHO/day to prevent ketosis Recommended: 45-65% of total kcal
180-330 g of CHO/day (primarily from white bread, soda, baked goods) 50% of total kcal Worldwide the CHO intake is +70% RECOMMENDED FIBER INTAKE Adequate Intake is 25 g/day for women and 38 g/day for men (14g/1000kacl) Daily Value= 25g/day for 2000 kcal diet Too much fiber (>60 g/day) will: Require extra intake of fluids Bind to some vitamins Fill the stomach of a young child quickly PROBLEMS WITH HIGH SUGAR INTAKES Empty calories Glycemic index=the blood glucose response to a given food compared to a standard Glycemic load=the amount of Carbohydrate in food times the glycemic index for that food. Related to structure, fiber content, amount of processing, and macronutrient content EFFECTS OF INGESTING HIGH GLYCEMIC LOAD FOODS Stimulates insulin release Insulin increases blood triglyceride levels Insulin increases LDL Insulin increase fat synthesis Increased risk for CVD Muscles may become resistant to insulin Increases risk of developing diabetes
Alternative sweeteners Saccharin Aspartame Neotame Acesulfame-K Sucralose INTAKE Traditional food consists mainly of carbohydrate like rice, wheat, corn, honey, jam, fruits and veg.
