nutrition and wellness Flashcards
What are nutrients
Nutrients are chemical substances found in some food that help with specific roles/functions in the body. Everyone needs the same nutrients, often in different amounts depending on factors such as age, body size or sex.
Provide Energy: Nutrients will give the energy the body needs to carry out it’s daily functions.
Promote Growth and Development: Nutrients help the body grow, develop and repair. They are needed for healthy development and general health.
Regulate Body Processes: Each nutrient has a specific role in bodily functions.
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Energy from fats is stored in the body (some energy from carbohydrates can be stored but it’s not long term). Energy is stored in body fat in the form of triglycerides (a type of fat that contains 3 fatty acid chains).
If a person was to not consume any protein this would cause a slow growth in body tissues and other functions in the body would start to slow. This is because proteins are constantly needed by growing tissues. For example the lining of the kidney and liver have high protein needs. Muscles also need protein due to their large mass. Without protein this muscles and tissues struggle to grow and any proteins that are needed throughout the body are not made as the amino acids from proteins in the food we eat are used for ourselves.
If a person does not consume any carbohydrates the persons body, specifically the cells and organs do not get any energy. If the person does not consume carbohydrates at all this can be life threatening as the body needs to energy to function. The liver stores glycogen (stored form of glucose) which is enough glucose to supply the blood for a day hwoeevr if more carbohydrates are not eaten within the day the body starts to turn other nutrients like proteins into an energy source to maintain blood concentration.
Functions of Nutrients
Energy - The fuel your body uses to carry on it’s day-to-day activities
Promote Growth and Development - Enables your body to grow, develop and repair itself (ex. Your hair growing, how fast do bruises go away/heal)
- Lack of key nutrients can result in stunted growth, physical/mental disabilities and ill health
Regulate Body Processes - Each nutrient plays a specific role in the body
- Lack of one nutrient may cause some of the body’s functions to stop working properly
Nutrient Requirments
We all need the same nutrients except in various amounts
The quantity of nutrients each individual requires varies with their age, sex, body, size and genetic heritage. Individuals can also be impacted as a result of special conditions such as pregnancy or illness.
Macronutrients
Macro - Most nutrients the body consumes are macronutrients → supplies the body with energy → ex. Carbs, proteins and fats
FAT - Most efficient way to store energy
- Stores in the body as triglycerides (single molecules containing 3 fatty acids)
- Some need to consume in food
- The average person has enough energy stored as fat in the body to support its function for many weeks
PROTEIN - Not stored in the body
- Constantly in use, especially with body tissues that are growing and that secrete proteins
- The lining of the gut, liver and kidneys have high protein needs
- Muscle uses protein more slowly and its protein need is significant
CARBOHYDRATES - When consumed, the digestive system breaks them down into glucose
- Glucose is then used for energy by cells and organs
- Glucose levels in the blood is regulated by the body
- Too high or too low can be life-threatening
- When not used immediately, glucose is stored in the body for later use, but in a less efficient form of energy storage than fat (glycogen)
- Liver can supply a day’s supply…if not consumed, the body turns to other energy sources to maintain blood concentration
Micronutrients
Micro - Includes vitamins and minerals → body only needs these in small amounts
VITAMINS:
- A micronutrient, an organic compound that is required in very small amounts in the body.
- Help regulate body processes (ex. growth and blood clotting)
- Help prevent diseases
- The body doesn’t produce vitamins (except D) so they are essential in foods or supplements. Vitamins have no calories, so they do not provide any energy.
Fat-Soluble Vitamins - Dissolves in fats and carried throughout the body
- Can be stored in fatty tissue, so not necessary to consume it every day
- Can build up in the body and release toxic levels if too much (rare)
Water-Soluble Vitamins - Body does not store
- What is not needed is removed through urine
- Needs to be replenished every day by consuming vitamin-rich foods
- Too much and the body will try to remove, causing problems like diarrhea
Phytochemicals:
- Compounds produced by plants
- Sometimes called plant chemicals
- Shown to offer health benefits - can reduce the risk of some types of cancer and other diseases
MINERALS:
- Cannot be created or destroyed by our bodies
- Body breaks down food and gets minerals through digestion
- Balance fluids in the body, muscle contractions and the formation of teeth, bones, and blood cells
Macrominerals: Needed daily in larger amounts → ex. Sodium, calcium and magnesium
Trace Minerals: Needed in small quantities → ex. Iron, zinc and fluoride
What do minerals do?
- Bones and teeth
- Heartbeat
- Nerve functions
- Balancing our body’s acidity (staying healthy and fighting disease)
- Hormone balance
Nutrition Labels
Things included on a food label are the foods name, the quantity, name and address or manufacturer or producer, ingredients, allergens, best before date and nutrition labelling. Nutrition label includes the calories and amount of total fat, saturated fat, trans fat, cholesterol, soidum, total carbo-hydrates, fibre, sugars, protein, vitamin A, vitamin C, calcium and iron. It also includes a daily value number which indicates if the amount of the nutrient is a lot or less for the day. Fats, cholesterol and sodium should be limited while vitamins and minerals should be increased. Imported food is also labelled on products. For foods that do not have nutritional labels you can see the nutrient quantities through the Canadian Nutrient File which is online or the Nutrinet Value of Some Common Foods booklet; these both state the likely nutritional values of some foods. Restaurants only have to produce nutritional facts if they have made a claim about the nutritional value.
Sugar: High fructose corn syrup, honey, and molasses.
Preserving Nutritional Content
How food is stored and cooked can affect nutritional content. Nutrient loss is common when cooking or processing foods that contain water-soluble vitamins as the vitamins can escape the food through steam when cooked or processed. Fruits and vegetables lose the ability to absorb nutrients from the ground once they are picked.
Buying:
- Buy the freshest fruits and vegetables - ensure there are no bruises or damage
- Storing foods can add to nutrient loss - buy food close to the time you use it
- Exposure to heat, light or air can add to nutrient loss
Storing:
- Store foods with peels and skins left on - exposure to air without skin can add to water-soluble vitamin loss
- Vacuum packing, canning and freezing vegetables aids in retaining nutrients - use these methods shortly after buying or picking the vegetable to retain the most vitamins
Cooking:
- Retention of nutrients in cooking foods is impacted by the cooking time, method and surface area exposed
- Limit exposure of food to water to ensure minimal loss of water-soluble vitamins
- Steaming is better than boiling
- Vegetables should be cooked till tender or crisp to maintain nutrients
- Cook close to serving time - leaving vegetables in water can cause loss of nutrients
- Skins of vegetables and fruits should mostly be left on - provide fibre and protects the inside
- Try to use leftover cooking water as a soup or something else as vitamins still may remain in the water
