What is Nutrition? Forms of sugars
improved cognitive function
It is the science that deals with
the study of nutrients and the way
the body ingests, digests,
absorbs, transports, metabolizes
& excretes.
ABCs of Nutrition
DRI Dietary Reference Intakes
-umbrella term under which all nutrition standards
and acronyms fall and is the universal acronym for
presenting nutrient recommendations and standards
RDA Recommended Dietary Allowance
-represents the nutrient intake that is sufficient to
meet the needs of nearly all healthy people in an age
or gender group
DV Daily Values
- nutrient standards used on food labels which
allows consumers to compare their intake of vitamins,
minerals, protein, and other dietary components such
as cholesterol, fiber, and carbohydrates to
recommended intakes
FNRI Food and Nutrient Research Institute
- :there are approximately 20 amino acids, 11 of
RENI Recommended Energy and Nutrient
Intake, Philippines
- levels of intakes of energy and nutrients which, on the
basis of current scientific knowledge, are considered
adequate for the maintenance of health and well being
of nearly all healthy persons in the population
Essential
Nutrients
Macronutrients
-energy-yielding nutrients
Carbohydrates
• principal source of the body’s energy found in
saccharides (sugars)
• all carbohydrates are broken down in the intestines
and converted in the liver into glucose or blood sugar
(dextrose) which are carried to the cells through
blood to be used for energy.
• excess glucose are stored in limited amounts as
glycogen in the muscles and in the liver for future use
but when glycogen stores are satisfied, glucose is
then converted to fat
c.
1. Monosaccharide- simplest form which includes
glucose (dextrose) and fructose (fruit sugar)
2. Disaccharides- double sugars or two chemically-
linked monosaccharides.
3. includes sucrose (table sugar), lactose (milk
sugar) and maltose (malt sugar)
4. Polysaccharides- complex carbohydrates or
starches which can be found in whole-grain and
high-fiber foods.
Sources
rice noodles cereals bread
potatoes fruits candies grains
Protein
• a nitrogen containing compound essential to the
formation of muscles, bone, cartilage, skin,
antibodies, some hormones and all enzymes.
• another source of the body’s energy especially during
prolonged exercise however, it is inefficient because
the kidneys and the liver must process it first before it
can provide energy.
Protein facts:
Amino acids: building blocks of proteins
which are produced by the body and the remaining 9
should be supplied by the diet.
Essential amino acids: the 9 amino acids that are not
produced by the body
Complete protein: one that contains all the essential
amino acids
High-quality protein: a complete protein that contains
the essential amino acids in amounts proportional to
the body’s needs
Examples: meat, fish, poultry, eggs, milk, cheese
Incomplete protein: does not contain all the essential
amino acids in amounts proportional to the body’s
needs.
The Soybean Craze
Soybean is one legume that is given a very high regard
by many. Here are the reasons for such popularity.
1. It contains all the essential amino acids
2. Soybeans are good sources of protein, folate,
omega-3 fatty acids, minerals
such as iron and fiber.
3. Health benefits include
a. lower cholesterol level
b. lower diastolic blood
pressure
4. Contains isoflavones (phytoestrogens or estrogen-
like plant substances) that may supply extra
estrogen for estrogen-defficient women.
WARNING: Women with breast cancer or family history
of breast cancer are warned not to increase soy
consumption without first talking to their physicians
because isoflavones can stimulate the growth of breast
cancer cells especially after menopause.
Sources milk meat poultry
*for vegetarian diet, the following serve as
complementary ingestion
Peanuts corn rice sesame
Wheat coconut rye
Oats soybeans beans
Fat
• water insoluble substances that include oils, sterols
and waxes
• fats or lipids function as follows
1. provide energy for protein synthesis
2. carries fat soluble vitamins such as A, D, E and K
3. provide satiety. The higher the fat content, the
slower the food leaves the stomach
4. it is an essential component of all cells.
5. adipose tissue under the skin provides protection,
provides insulation to maintain body temperature,
and is a ready source of energy
6. provide a layer of protective shock absorbing
tissue between the kidneys, reproductive organs
and other organs.
7. provide padding to cheeks, palms, and feet soles
Fatty Facts
• fats are made by chemically bonding fatty acids to
glycerol to form glycerides
Saturated fat: the carbon chain carries all the
hydrogen atoms it can hold making the substance
solid or almost solid at room temperature
Examples: lard, fat marbled in meat, hardened grease,
butter, fat from chicken eggs and milk
Unsaturated fat: the carbon chain has room for more
hydrogen atoms and these are usually liquid at room
temperature
Examples: vegetable oils such as sunflower and corn, soy
bean and peanut oil, fish oils
Monounsaturated fat: means that there is room for
two hydrogen atoms
Polyunsaturated fat: there is room for four hydrogen
atoms
Trans fatty acids: also known as hydrogenated fat,
meaning, the unsaturated fat is made saturated by
adding hydrogen atoms (hydrogenation) to avoid
 spoilage since fats are less stable making it prone to
spoilage.
Omega-3 vs. Cholesterol
Omega-3
• found in fish oils (roughly twice as unsaturated as
vegetable oils that is why these do not harden even
at very low temperatures)
• effective in lowering blood cholesterol and triglyceride
levels and reducing clot-forming rates, thereby
reducing the risks for developing a heart disease
• lowers LDL cholesterol and raise HDL cholesterol
• sources include cold-water seafood such as salmon,
mackerel, tuna, sardines, anchovies, herring,
whitefish, bluefish, swordfish, trout, striped bass,
Pacific oysters and squid.
Cholesterol
• a waxy substance that is actually a steroid alcohol
found only in animal foods
• when present in the blood at high levels, increases
the risks of having cardiovascular diseases
• an essential component of neural tissue and is used
in the construction of cell walls and for the
manufacture of hormones and bile
• sufficient cholesterol can be produced in the liver
even if a cholesterol-free diet is consumed and so it
is not necessary for us to eat foods containing such.
Vitamins
• Organic compounds necessary in small amounts for
good health
• Cannot be produced by the body so they have to be
supplied in the diet
• Do not yield energy but they serve as catalysts that
enable energy nutrients to be digested, absorbed and
metabolized.
*for the complete list of vitamins, their sources and their
functions, see the vitamin table
Water-soluble: present in watery components of food,
distributed in the water components of the body,
excreted in the urine, needed in frequent small doses
and unlikely to be toxic when taken in megadoses.
Fat-soluble: found in the fat and oily parts of the food.
-cannot be dissolved and absorbed in the
bloodstream so they must be absorbed into the
lymph with fat and transported in lipoproteins.
-stored in the liver and fat cells when consumed in
excess and may even accumulate in megadoses.
Antioxidants
Protective substances that help neutralize the activity
of free radicals. This includes vitamins C, E and plant
pigments or carotenoids.
Free radicals
Naturally produced unstable chemicals that arise from
normal cell activity that can damage cells through out
the body, even damaging the DNA thereby causing
cancer, react with cholesterol and produce oxidized
LDL, cause cataracts, rheumatoid arthritis, and be a
factor in the physiological changes associated with the
aging process.
Minerals
• Inorganic compounds that fulfill a variety of functions
• Should be consumed in smaller amounts than
amounts of energy nutrients and water.
*for complete list of mineral sources and functions, see the
mineral table
Macrominerals
• minerals present in the body & are required in large
amounts (more than 100 mg or 0.02 teaspoon/ day)
• Contribute 60-80 percent of all inorganic material in
the body
• Includes the following:
(arranged in order of prominence)
calcium sulfur chloride
phosphorus sodium magnesium
potassium
Trace or microminerals
• minerals required in small amounts (less than 100mg
per day)
• Includes the following:
Iron iodine, zinc, selenium, manganese, copper,
molybdenum, cobalt, chromium, fluorine, silicon,
vanadium, nickel, tin, cadmium
Water
• Makes up 60% of the body weight, that is 75% of
brain and muscle tissues, 20% of bone tissue and fat
tissue.
• Vital to digestion and metabolism because it acts as
a medium for chemical reactions in the body.
• Carries oxygen and nutrients through blood
• Regulates body temperature through perspiration
• Lubricates the joints
• Removes wastes through sweat and urine, protects
fetus and assists respiration by moistening the lungs
• Relieves constipation and provides satiety thus,
preventing overeating
Drinking water Meat (50% water)
Sources Beverages Fruits (80% water)
Butter (20% water) Bread (36% water)
References:
• Wellness Concepts and Applications, 6
th
ed. by David J.
Anspaugh, Michael H. Hamrick, Frank D. Rosato (2003)
• Essentials for Health and Wellness, 2
nd
ed. by Edlin Gordon,
Eric Golanty and Kelly McCormack Brown (2000)