Review for Part I of Unit 3 - Nutrition and Wellness for Nitram Academy students.

1. Nutrition and Wellness
Part I

2. Proper nutrition means that one’s diet
supplies all the essential nutrients to
carry out normal tissue growth, repair,
and maintenance. It also implies that
the diet will provide enough
substrates to produce the energy
necessary for work, physical activity,
and relaxation.

3. Diet and nutrition often play a crucial role
in the development and progression of
chronic diseases. A diet high in
saturated fat, trans fat, and cholesterol
increases the risk for atherosclerosis
and coronary heart disease. In sodium-
sensitive individuals, high salt intake
has been linked to high blood pressure.

4. The Essential Nutrients

5. The essential nutrients the
human body requires are …
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

6. Carbohydrates, fats, proteins, and water
are termed macronutrients because
people need to take in proportionately
large amounts daily.

7. Nutritionists refer to vitamins and
minerals as micronutrients because
the body requires them in relatively
small amounts.

8. Depending on the amount of nutrients
and calories they contain, foods can be
classified as high nutrient density or
low-nutrient density.

9. Foods with high-nutrient density contain a
low or moderate amount of calories
but are packed with nutrients.

10. Foods that are high in calories but contain
few nutrients are of low-nutrient
density and commonly are called “junk
food.”

11. Carbohydrates
• Carbohydrates are the major source
of calories the body uses to provide
energy for work, cell maintenance, and
heat.
• The major sources of carbohydrates are
breads, cereals, fruits, vegetables, and
milk and other dairy products.

12. Carbohydrates are classified as simple
carbohydrates and complex
carbohydrates.

13. Simple Carbohydrates
Simple carbohydrates (such as candy, soda, and
cakes), commonly denoted as sugars, have little
nutritive value. These carbohydrates are divided
into two groups:
• Monosaccharides (glucose, fructose, and
galactose)
• Disaccharides (sucrose, lactose, and maltose)
Simple carbohydrates often take the place of more
nutritive foods in the diet.

14. Complex Carbohydrates
Complex carbohydrates are formed when
simple carbohydrate molecules are
linked together. Three types of complex
carbohydrates are:
• Starches
• Dextrins
• Glycogen

15. Starches are commonly found in seeds,
corn, nuts, grains, roots, potatoes, and
legumes.

16. Dextrins are formed from the breakdown
of large starch molecules exposed to
dry heat, such as when bread is baked
or cold cereals are manufactured.

17. Glycogen is the animal polysaccharide
synthesized from glucose and found in only
small amounts in meats. Glycogen constitutes
the body’s reservoir of glucose. Many
hundreds to thousands of glucose molecules
are linked to be stored as glycogen in the
liver and muscles. When a surge of energy is
needed, enzymes in the muscle and the liver
break down glycogen and thus make glucose
readily available for energy transformation.

18. Complex carbohydrates provide many
valuable nutrients and also are an
excellent source of fiber (also called
roughage).

19. Fiber
•Fiber is a form of complex
carbohydrate.
•A high-fiber diet gives a
person a feeling of fullness
without added calories.
•Dietary fiber is present
mainly in plant leaves, skins,
roots, and seeds.
•Processing and refining
foods removes almost all of
the natural fiber.

20. • Fiber is important in the diet because it
decreases the risk for cardiovascular
disease and cancer.
• Increased fiber intake also may lower
the risk for coronary heart disease
because saturated fats often take the
place of fiber in the diet, thus
increasing the formation of cholesterol.

21. Health disorders that have been tied to
low intake of fiber are constipation,
diverticulitis, hemorrhoids, gallbladder
disease, and obesity.

22. Fibers are typically classified according to
their solubility in water.
• Soluble
• Insoluble

23. Soluble fiber dissolves in water and forms
a gel-like substance that encloses food
particles. This property allows soluble
fiber to bind and excrete fats from the
body. Soluble fiber has been shown to
decrease blood cholesterol and blood
sugar levels. Soluble fiber is found
primarily in oats, fruits, barley, and
legumes.

24. Insoluble fiber is not easily dissolved in
water, and the body cannot digest it.
This fiber is important because it binds
water, resulting in a softer and bulkier
stool that increases peristalsis
(involuntary muscle contractions of
intestinal walls), forcing the stool
onward, and allows food residues to
pass through the intestinal tract more
quickly.

25. Fats
• Fats, or lipids, are the most
concentrated source of energy. Each
gram of fat supplies 9 calories to the
body. Fats, also part of the cell
structure, are used as stored energy
and as an insulator to preserve body
heat. They absorb shock, supply
essential fatty acids, and carry the fat-
soluble vitamins A, D, E, and K.

26. • The main sources of dietary fat are milk
and other dairy products, and meats
and alternatives.
• Fats are classified into simple,
compound, and derived fats.

27. Simple Fats
• Simple fats consist of a glyceride
molecule linked to one, two, or three
units of fatty acids. According to the
number of fatty acids attached, simple
fats are divided into monoglycerides
(one fatty acid), diglycerides (two fatty
acids), and triglycerides (three fatty
acids).

28. Compound Fats
Compound fats are a combination of
simple fats and other chemicals.
Examples are phospholipids, glucolipids,
and lipoproteins.

29. Derived Fats
Derived fats combine simple and
compound fats. Sterols are an example.
Although sterols contain no fatty acids,
they are considered lipids because they
do not dissolve in water. The most
often mentioned sterol is cholesterol,
which is found in many foods and is
manufactured from saturated fats in the
body.

30. Proteins
• Proteins are used to build and repair
tissues, including muscles, blood,
internal organs, skin, hair, nails, and
bones.
• Proteins can also be used as a source of
energy, but only if not enough
carbohydrates are available.

31. • Proteins are composed of amino acids,
containing nitrogen, carbon, hydrogen,
and oxygen.
• The primary sources of protein are
meats, meat alternates, milk, and other
dairy products.

32. Vitamins
• Vitamins function as antioxidants
and as coenzymes (primarily the B
complex), which regulate the work of
enzymes.
• The body cannot manufacture vitamins;
they can be obtained only through a
well-balanced diet.

33. Minerals
Minerals serve several important
functions. They are constituents of all
cells, especially those in hard parts of
the body (bones, nails, teeth); are
crucial in maintaining water balance and
the acid-base balance; are essential
components of respiratory pigments,
enzymes, and enzyme systems; and
regulate muscular and nervous tissue
excitability.

34. Water
Water, the most important nutrient, is
involved in almost every vital body
process. Water is used in digesting and
absorbing food, in the circulatory
process, in removing waste products, in
building and rebuilding cells, and in
transporting other nutrients.

35. • Water is contained in almost all foods,
but primarily in liquid foods, fruits, and
vegetables.
• For decades the recommendation was
to consume at least eight cups of water
per day.

36. The Institute of Medicine of the National
Academy of Sciences (NAS) has
indicated that people are getting
enough water from the liquids (milk,
juices, sodas, coffee) and the moisture
content of solid foods.

37. To be continued…

38. Credits
• Fitness and Wellness (Pages 119-142)
Cengage Textbook