Introduction to Western Nutrition Basics PDF

Introduction to Nutrition Basics Outline General Definitions and Background Categories of Nutrients Carbohydrates Proteins Fats (Lipids) Vitamins Minerals Water Basics for Each Category Recommended Intake General Definitions Food is a basic requirement for humans People who have enough food at all t...

Introduction to Nutrition Basics Outline General Definitions and Background Categories of Nutrients Carbohydrates Proteins Fats (Lipids) Vitamins Minerals Water Basics for Each Category Recommended Intake General Definitions Food is a basic requirement for humans People who have enough food at all times experience food security People who cannot always access safe, nutritious food experience food insecurity It is important to consider your patient’s access to resources whenever making diet/lifestyle recommendations Food provides energy measured as calories Food supports growth, tissue maintenance, repair, and ongoing health Essential vs Non-Essential Essential Nutrients the body cannot manufacture or make in sufficient amounts Non-Essential Present in food and used by the body, but do not have to be a part of diets Essential Nutrient Requirements can change based on: Age Body size Gender Genetic Traits Growth Illness Physical Activity Medication Use Pregnancy and Lactation Essential Nutrients Essential Carbohydrates Certain amino acids Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threnonine, tryptophan, valine Essential Fatty acids Linoleic acid, alpha linolenic acid Vitamins Minerals Water Non-Essential e.g. Cholesterol e.g. Creatine Categories of Nutrients Carbohydrates Used as a source of readily available energy Simple sugars: monosaccharides, disaccharides Complex carbohydrates: polysaccharaides Fiber Alcohol sugars Carbohydrates Most common monosaccharides: Glucose (blood sugar), fructose (fruit sugar), galactose Most common disaccharides: Sucrose (table sugar), Maltose (malt sugar), Lactose (milk) Polysaccharides (complex carbs): Starches (how plants store carbs) Glycogen (how animals store carbs) Most fiber Fiber is digested by bacteria in the large intestine Carbohydrates that are digested and absorbed into the blood stream quickly (increase blood glucose quickly) are considered high glycemic index Consider insulin resistance and type 2 diabetes Proteins Proteins provide the body with amino acids – building blocks of muscle, bone, enzyme, and red blood cells Can be used for energy, but that is not it’s main function “High quality protein” refers to protein sources with balanced assortments of all essential amino acids Single plant sources do not always count as “high quality protein” (soy can count) Combinations of grains, seeds, and beans can yield high quality protein Fats (Lipids) Includes fats, oils, cholesterol Fats are general solid at room temperature and oils are liquid at room temperature Concentrated source of energy Necessary for cholesterol, sex hormone synthesis, cell membranes, carrying vitamins, and essential fatty acids Consider: delayed menarche in females with low body fat (e.g. athletes) Essential Fatty Acids Must be supplied in the diet and are used in the central nervous system. Biologically active derivatives invlude prostaglandins, thromboxanes, and prostacyclines Linoleic Acid: Parent of omega-6 and arachidonic acid is derived from it. Found in vegetable oils, meat, human milk Alpha-linoleic acid: Parent of omega-3 and derivatives include EPA and DHA. EPA and DHA can be found In fatty, cold-water fish, shellfish, human milk Saturated Fats, Unsaturated Fats, Cholesterol Saturated fats: no double bonds in chemical structure and are solid at room temperature Animal products (butter, cheese), coconut an dpalm oil Unsaturated fats: One (monounsaturated) or more (polyunsaturated) double bonds Liquid at room temperature Cholesterol: Component of all animal cell membranes, brain, and nerves. Precusor to estrogen, testosterone, vitamin D 1/3 produced by body, rest by diet Sources include egg yolk, meat, milk, milk products, and fats Vitamins Chemical substances that perform specific functions in the body Coenzymes that help chemical reactions for metabolism occur Fat Soluble or Water Soluble Fat Soluble – chances for toxicity. Stored in fat tissue and liver, can last from months to years A, D, E, K Water soluble – passed in urine, toxicity resolves quicker than fat soluble vitamins B vitamins, Vitamin C Some vitamins serve as antioxidants to protect/repair cell damage Phytochemicals Plant pigments, hormones, and other naturally occurring substances that protect plants can also benefit human health Colorful foods Relate to a meal balanced in taste/temperature/property from a Chinese Medicine perspective May help prevent certain types of cancer, cataracts, type 2 diabetes, hypertension, infections, and heart disease Minerals & Water Minerals: Single atoms that carry a charge and allow them to for complexes, control water in tissues, and how acidic/basic body fluids remain Water: Adults are 60-70% water by weight and need to intake enough water to replace loses from sweating, urination, and exhalation 75% of water intake from fluids, and 25% from foods Males: 15 – 16 cups of water Females: 11 cups of water Need is higher in hot, humid climates, or in high physical activity Recommended Intakes Macronutrient Intake Carbohydrates 45 – 65% of calorie intake Females 21 - 25g, Males 30 – 38g Added sugar no more than 25% of total calorie intake Protein 10 – 35% of calorie intake Fats 20 – 35% of calorie intake Nutrient Deficiencies Carbs Protein Vitamins Loss of muscle, growth failure, weakness, decreased immunity, HT & KD issues Kwashiokor in children Vitamin C – scurvy Vitamin D – rickets (children), osteoporosis(adults)