Transcript Nutrition Guidelines

Nutrition Guidelines
Nutrition Requirements:
Types and Sources of Nutrients
The nutrients are obtained when
the foods we eat are digested
into compounds that can be
absorbed and used by the body
Introduction
• Nutrition – the science of food and how the body
uses it in health and disease
• The body requires from food:
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Macronutrients – proteins, fats, and carbohydrates
Micronutrients – vitamins and minerals
Water
Fibre
Calorie Density
A kilocalorie (commonly called a calorie) is the amount of
energy that is required to raise 1kg of water 1 degree Celsius
 1 gram of CARBOHYDRATES provides 4 calories of energy
 1 gram of FAT provides 9 calories of energy
 1 gram of PROTEIN can provide 4 calories of energy if it is
not used for tissue building and repair
 1 gram of ALCOHOL provides 7 calories of energy
Macronutrients: Carbohydrates
 Primary source of energy
 55 to 69% of daily caloric intake
 Used easily and quickly by the body
 Used first, before fats and proteins
Carbohydrates
Sugars
Monosaccharides
Glucose
Fructose
Disaccharides
Lactose
Sucrose
Starches
Polysaccharides
Polysaccharides
Disaccharides
Digestion
Monosaccharide
Absorption
Blood Sugar - Glucose
Energy Source
Liver and
Muscles
Blood
Adipose
Tissue
The Gylcemic Index
 Glycemic Index (GI) classifies carbohydrates
according to how fast they cause a person’s blood
glucose level to rise after they are digested.
 High-Gi foods have been linked to heart disease and
diabetes
 Low GI foods have many health benefits
Prevention of type 2 diabetes
 Control of blood sugar
 Control of blood cholesterol levels

High GI Foods
 Carbohydrates that have been processed
(i.e. have their natural nutrients and fibre
removed)
 These foods include:
White bread
 White rice
 French fries
 Potatoes
 White pasta
 Refined breakfast cereals
 Soft drinks
 Sugar

Low GI Foods
 These food include:
Whole wheat bread
 Oats
 Bran
 Couscous
 Whole wheat pasta
 Sweet potatoes

 Most fruits, vegetables and milk products have a low
glycemic index
 Meat and fish are also low-GI foods
Macronutrients
Fats
 Broken down into 3 classifications
Saturated
Monounsaturated
Polyunsaturated
Saturated Fats
 Solid at room temperature
 Sources:
Animal products – meats, dairy and eggs
 Baked products

 Associated with Cardiovascular disease
 Eat less often
Unsaturated Fats
 Monounsaturated

Sources include olive, canola, sesame and peanut oils
 Polyunsaturated

Sources include sunflower and corn oils
 May lower blood cholesterol levels and reduce the
risk of Cardiovascular disease
Trans Fats
 Produced through hydrogenation process
 To solidify and extend the shelf life
 Is now banned in Canada
Cholesterol
 Another type of lipid (fat)
 Circulates in the blood
 Role:
 Strengthens cells walls
 Makes up vitamin D, covering of nerve fibres and hormones
 Body Produces all the cholesterol it needs
 Excessive amounts implicated in the development of
Cardiovascular disease
HDL versus LDL
 Lipoproteins
 Cholesterol carriers
 LDL – bad cholesterol

Excess is deposited in the blood vessels (arteriosclerosis)
 HDL – good cholesterol

Carries cholesterol to the liver to remove from blood
Trigylcerides
 Free fatty acids or TGS, make up most dietary and
blood fat
 In combination with cholesterol triglycerides speed
up formation of arterial plaques
 TGs are carried in the blood stream by very lowdensity lipoproteins (VLDL)
Proteins
 15% of caloric intake
 Excess
Fat storage
 Chains of Amino Acids which:
Are the building blocks of life
 20 naturally occurring amino acids
 11 non-essential – body can synthesize
 9 essential – must be supplied by the food

Sources of Protein
 Complete
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All 9 essential amino acids
Animal products- - fish, poultry, eggs, milk, and
cheese
 Incomplete
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Usually low in 1 or 2 essential amino acids
Plant sources – grains, beans, peas, and nuts
Still good sources of essential amino acids just
combine them
(i.e. peanut butter and bread; rice and beans)
Relative % of Proteins, Fats and Carbohydrates
 Caloric intake should be distributed as:
 55%
carbohydrates
 15% proteins
 30% fats - <1/3 saturated
MICRONUTRIENTS
-needed in smaller quantities
- without them, the normal processes and their speed would not happen
- there are 3 types:
Vitamins
Minerals
Water
Water Soluble Vitamins
Fat Soluble Vitamins
Minerals
Vitamins and Minerals
• assist the body in: metabolism regulation, energy release and bone and
muscle synthesis
• Key vitamins: A,B,C,D,E,K, thiamine and riboflavin
A, D, E, K
fat soluble and toxic in high levels
B and C
water soluble
• 7 key minerals: calcium, phosphorus, magnesium, sodium, potassium,
chloride and sulfur
•Important “trace minerals” include: iron, manganese, and zinc
75 mg
Teens: 1300 mg
Pregnant: 1500 mg
15 mg
Why women
worry?
2400 mg
WATER
Dietary experts now
recommend roughly 2
litres of water per day
Really you need to be
drinking consistently
throughout the day
Thirst is one of the last
indicators of a need for
water
• Originally created in 1942 to
advise Canadian families on
proper nutrition while war-time
rations were low.
• Purpose is to help guide food
choices and promote nutritional
health to Canadians
MY FOOD GUIDE:
Let’s take a look at what YOU might
need in a food guide.