Macronutrients PDF

Macro Nutrients Carbohydrates Carbohydrates Monosaccharide – “simple sugar”, is the simplest form of sugar....

Macro Nutrients Carbohydrates Carbohydrates Monosaccharide – “simple sugar”, is the simplest form of sugar. a) Glucose – “blood sugar” (usually found in grapes, corn and blood) b) Fructose – sweetest of simple sugar. Found in honey, fruits and vegetables. c) Galactose – not found in free foods. Galactose is a result when the lactose breakdown. ** Simple sugar are water soluble, and quickly absorb in the bloodstream *** Disaccharide – “double sugar”. Made up of 2 monosaccharide. a) Sucrose – ordinary table sugar (glucose & fructose) b) Lactose – “milk sugar” (glucose & galactose) Carbohydrates c) Maltose –(malt sugar) is produced during the malting of cereals Chief source of energy for the body. such as barley. Consist of 60-100% of calories. 1 gram of carbohydrates Polysaccharide – “ complex sugar” contains 4 calories Composed of many molecules of simple sugar Carbohydrates are made of carbon, hydrogen and oxygen a) Starch – most important in human. They supply energy for longer with the general formula of Cm(H2O)n period of time. Carbohydrates found in plants are commonly called sugar Examples: rice, wheat, corn, carrots and potatoes. (simple sugars), starches, fibers (cellulose), and gums Starches are not water-soluble and require digestive enzymes called (complex carbohydrates). amylases to break them apart. b) Dextrins – formed by the breakdown of starch. obtained from Functions of Carbohydrates starch by the application of heat or acids and used mainly as Chief source of energy. The glucose at the end phase of adhesives and thickening agents. digestion is the most readily available source of energy c) Cellulose – Non-digestible by humans. They lower the blood needed by the body during work and play. glucose level of people with diabetes. that is composed of glucose Protein sparer. The presence of carbohydrates in the diet units, forms the main constituent of the cell wall in most plants, and spares the use of protein for energy use. Instead, protein is is important in the manufacture of numerous products, such as used for body-building rather for energy-giving. paper, textiles, pharmaceuticals Fat sparer. This means that an adequate supply of d) Pectin – Sources from fruits and are often used as a base for carbohydrates in the body prevents the incomplete jellies. oxidation of fat. e) Glycogen – “animal starch” Regulates the peristaltic movement of the intestine. f) Hemicellulose – also indigestible, found in agar, pectin, woody With the presence of cellulose or the indigestible fiber fibers, leaves, stems. which acts as roughage in the intestine, peristaltic g) Inulin – Important medicine and nursing as it provides test of movement becomes regular, constipation is prevented, and renal function. regular bowel movement is established. Food Sources Functions of Carbohydrates 1) Whole grains 1. Main source of energy for the body. 2) Sweet potatoes & white potatoes. 2. Protein sparing action Bananas, dried fruits. 3. Necessary for normal fat metabolism 3) Milk (lactose) 4. Cellulose stimulate peristaltic movement of the 4) Sugar , sweets, honey, maple sugar gastrointestinal tract. Absorb water to give bulk to the intestines. “Empty Calories” - foods which do not contain any other nutrients 5. Lactose encourage the growth of beneficial bacteria, except carbohydrates resulting in a laxative action. 6. Glucose is the sole source of energy in the brain. Proper Toxicity functioning of the tissues 1. Overweight 2. Diabetes 3. Tooth Decay 4. Depressed appetite 5. Fermentation causing gas formation 6. Cancer Deficiency 1) Ketosis – disease caused by lack of carbohydrates, in which the acid level of the body is raised 2) Protein _ Energy Malnutrition a) Kwashiorkor – Protein Def. b) Marasmus – Calorie Def. 3) Low Blood Sugar Level Protein Known as the building blocks of the body. It contains the elements of carbon, hydrogen, oxygen and nitrogen. Protein is made up of amino acids which is the basic component of protein Chemical Formula: RCH(NH2)COOH PROTEIN means of prime importance. Amino acids - building blocks of protein. Fuel Factor – 4 calories per gram. 24 in number, 8 of them are essential, that cannot be synthesized by the body. Glutamine – “antistress nutrient” Tryptophan – “nature’s sleeping pill” Egg – called as “reference protein” since it provides all essential amino acids. Amino Acid Amino acids are known as the building blocks of protein. They perform many important functions such as:.building cells, protecting the body from viruses or bacteria, repairing damaged tissue and carrying oxygen throughout the body There are 20 different amino acids. Amino acids are linked together to form peptides, which are small chains of amino acids. The peptides are then linked together to form larger proteins. There are thousands of different proteins that carry out a large number of jobs in the human body. Even though so many different proteins are at work in your body, you don't have to worry about consuming each individual protein from the foods you eat. Your body will make those proteins. All you need to do is to make sure your body has a healthy supply of all 20 of the different amino acid "building blocks." Having enough of those amino acids is easy because your body can make 11 of them from other compounds already in your body. That leaves eight amino acid that you must get from your diet. Types of Amino Acids 1) Essential Amino Acids –are those that are necessary for good health but cannot be produced by the body and so must be supplied in the diet. Ex. Leucine, Isoleucine, Lysine, Valine, Tryptophan, Phenylalanine, Methionine, Serine 2) Non-Essential Amino Acids –are those that are produced by the body so not as necessary in the diet Ex. Aspartic Acid Tyrosine Glycine Cysteine, Arginine, Glutamic Acid Histidine Glutamine, Alanine Asparagine Proline Complete and Incomplete Protein Complete – contain all essential amino acid in sufficient quantities to supply the body’s need Sources: proteins from animals Incomplete – those deficient in one or more essential amino acids. Sources : Plant ( grains, legumes, seeds and nuts Functions of Protein COMPLEX CARBS 1) Used in repairing worn out body tissue 2) Source of heat and energy 3)Contribute to numerous essential body secretions (mucus, milk, sperm cells) 4)Keeping fluids and pH balanced in the body 5) Play a large role in the resistance of the body to diseases 6) Contributing to enzyme activity that promotes chemical reactions in the body 7)Signaling cells that to do and when to do it 8)Transporting substances around the body 9)Serving as building blocks for hormone production 10) Helping blood clot 11)Serving as structural components that give our body parts their shapes For body building. “Body building” means that protein is an integral part of all body tissues and living cells. It cases of tissue damage or breakages, protein helps in the repair of body tissues. For energy supply. Protein provide energy but is rather an expensive source of energy compared to fats and carbohydrates. These secondary role should as much as possible be spared by an adequate intake of fats and carbohydrates. Regulator of body processes. It helps in the exchange of nutrients between the cells and the fluids within the cells, or between the cells and the blood. It also helps in maintaining fluid balance. Nutritional edema is a symptom of low protein levels in the Food Sources blood, called hypoproteinemia. Complete Protein Classifications of Protein 1. Meat – beef, pork, lamb Essential or indispensable amino acid - they are needed 2. Poultry – chicken, turkey, duck for life and growth and have to be provided in one’s daily 3. Fish diet. 4.Dairy Products – milk, yogurt, cheese Non-essential or dispensable amino acid – they are amino acids which do not have to be present in the diet Incomplete Protein since they can be synthesized by the body. Grains – beans, corn, oats, pasta, whole grain Semi essential - they are dispensable amino acids that breads become indispensable under special condition e.g. Legumes, seeds & nuts – sesame seed, sunflower seed, peas, malnourished children and patient recovering from injury or rice, peanuts, cashew surgery. Vegetables – Brocolli Classifications Based on Amino Acids Complete protein contains all the essential amino acids. They are capable of maintaining life and supporting growth. Partially incomplete protein can maintain life but cannot support a normal rate of growth Totally incomplete protein lacks one or more essential amino acids and therefore incapable of replacing or building new tissues. Complete protein contains all the essential amino acids. They are capable of maintaining life and supporting growth. Partially incomplete protein can maintain life but cannot support a normal rate of growth Totally incomplete protein lacks one or more essential Lipids / Fats amino acids and therefore incapable of replacing or building new tissues. Lipids Fats, oils, and waxes belong to the group of naturally Protein Toxicity occurring 1. Obesity organic materials called lipids. 2. Hypercholesterolemia Lipids are those constituents o plants or animals which are 3. Heart Diseases insoluble in water but soluble in other organic solvents. 4. Depressed calcium absorption resulting tonOsteoporosis Most concentrated form of energy Contains 9 calories per gram fat Protein Deficiency It is recommended 15-25% fat in the diet 1.Marasmus The basic unit of fat is called “triglyceride”, which consist of 2.Kwashiorkor molecule of glycerol attached to the 3 fatty acids 3 Forms Fatty Acids 10 Foods High Transfats Spreads - fish sticks, breaded, mayonnaise, 1. Saturated Fatty Acids chicken, margarine, butter Baked goods – 2. Monounsaturated Fatty Acids Package foods – cake, cupcakes, mixes, biscuits, Cookies 3. Polyunsaturated Fatty Acids & cakes Soups – noodle soups Saturated Fats Fast foods - Cream Filled cookies, Mcdonalds, Kentucky, Shown to raise blood cholesterol. Chips & Crackers Considered the most “dangerous” type of Fried Chicken fat that lead to raise blood cholesterol may Frozen foods – frozen pies, pizza, breaded lead to coronary heart disease Difficult to metabolize causing weight gain Sources of Fat Sources: butter, lard, meat, cheese, eggs, coconut oil, chocolate, 1. Animal Fats – fat from meat, fish, poultry, milk, milk products cakes, cookies and eggs. 2. Vegetable Fats – margarine, seed and vegetable oil, nuts Monounsaturated fats 3. Visible Fats – butter, cream, margarine, lard, fish liver oils, pork lower level of “bad” cholesterol. fat Sources: Vegetable oil, peanut, soybean, corn, olive oil, canola oil 4. Invisible Fats – cheeses, olives, cakes, nuts, pastries Polyunsaturated Fats Diseases: Lower levels of total cholesterol. 1.Heart Disease Sources: Walnuts, Sunflowerseeds, flax seeds, corn oil, 2.Cancer soybean oil, safflower oil. 3.Obesity Classes Water / Electrolytes Most important nutritional constituent is water Omega 3 The major component of the body is water “linolenic acid” have a positive effect on reducing mortality 60 – 70% water from cardiovascular disease. Water has no nutritional values and no calories Reduced blood clotting tendency and reduced blood Water is necessary to transport nutrients pressure. regulate body temperature Omega 6 – Remove waste materials “Linoleic acid” polyunsaturated fatty acid. lowers cholesterol levels in the blood and helps in the Participate in chemical reaction & energy production prevention of heart disease. Recommended to drink at least 8 glasses a day Sources of Polyunsaturated fats : If trying to loose weight 12-15 glasses a day is recommended unrefined safflower, corn, sesame, soybean, sunflower oil, A high intake of water aids in fat loss seeds, nuts, dark green vegetables. Caffeine & alcohol are both diuretics. Larger intake of water is recommended Functions Important source of calories to provide a continuous supply if Hangover are generally cause by the dehydration action by alcohol energy. Match a bottle of beer with a glass of water to lessen the intensity Protein sparing of hangover Maintain the constant blood temperature Vital Element, second only to oxygen Cushions vital organs such as kidney against injury Vital every day Facilitates the absorption of fat soluble vitamins (ADEK) Things that dehydrate Provides satiety and delays onset on hunger. - Aging process Contributes flavor and palatability to the diet. - Sweat from exercise - Medications Cholesterol - Caffeine is a major component of all cell membranes. It is required for synthesis of sex hormones, bile acids, and vitamin D. It Good general rule: for each glass of beverage with caffeine that is also a precursor of the steroid hormones. you consume, drink one extra glass of water. Cholesterol is also made in the body and is taken also thru Other Benefits foods o Helps utilize stored fat for energy But Cholesterol is a major factor in the development of o Helps body recover quicker after exercise heart diseases o Aids healing process when you have Daily intake should not exceed 300 mg./day been ill Sources of Dietary Cholesterol Richest: egg yolk, fish roes, mayonnaise and shell fish. Moderate : Fat on meat, duck, goose, cold cuts, whole milks, cream, ice cream, cheese, butter and most commercially made cakes, biscuits and pastries. Poor : All fish and fish canned in vegetable oil, very lean meats, poultry without skin, skimmed milk , low fat yoghurt and cottage cheese. Cholesterol free : All vegetables, and vegetable oils, fruit (including avocados and olives), nuts, rice, egg white and sugar.