Carbohydrates (CHO), Protein,
Fats
Nutrition
The study of how your
body uses the food that
you eat
Nutrients
 A nutrient is a chemical substance in food that helps
maintain the body. Some provide energy. All help
build cells and tissues, regulate bodily processes such
as breathing. No single food supplies all the nutrients
the body needs to function
6 Classifications of Nutrients






Protein
Fat
Carbohydrate
Vitamins
Minerals
Water
Sugars
Starches
Cellulose
What is a Calorie?
 Calorie
 A unit of measure for energy in food
Calories Per Gram
 Protein = 4 calories per gram
 Fat = 9 calories per gram
 Carbohydrate = 4 calories per gram
Carbs
 Carbohydrates
 Any of various neutral compounds of carbon, hydrogen,
and oxygen (as sugars, starches, and celluloses) most of
which are formed by green plants and which constitute
a major class of animal foods
Carbohydrates
 Digestion convert all CHO
to glucose
 Glucose fates
 Stored as glycogen in
muscle and liver
 Converted to fat for energy
storage
Carbohydrates
Simple
sugars—including
dextrose, fructose,
lactose, maltose,
sucrose, white
sugar, corn syrup,
and honey—that are
quickly and easily
absorbed into the
bloodstream
Simple Carbohydrates




Quick energy
Sugars found naturally in foods
Added sugars
Food labels end in “-ose”
 Lactose
 Fructose
Carbohydrates
Complex
a polysaccharide,
such as a
carbohydrate, that
is composed of a
large number of
glucose molecules,
so called to
distinguish it from
a simple sugar
Complex Carbohydrates
 Sustained/long term energy
 Starches [complex carbohydrate] (pasta, rice, breads)
 What’s good about fiber?
Ways to Get More Fiber
 Eat more fruits
and vegetables
 Eat whole grain foods
Dietary Fiber
 Soluble Fiber-dissolves in water
 oatmeal, oat cereal, apples, oranges, pears, oat bran,
strawberries, nuts, flaxseeds, beans, dried peas,
blueberries, cucumbers, celery, and carrots.
 attract water and form a gel which slows down
digestion
 delays the emptying of your stomach and makes you
feel full, which helps control weight.
Fiber Cont.
 Insoluble Fiber- does not dissolves in waste
 Does not break down in digestive tract so they pass
through the gastrointestinal tract relatively intact, and
speed up the passage of food and waste through your
gut
 Helps with regularity, retains water, makes stools softer
 Whole wheat bread, brown rice, most vegetables
Proteins
 Any of a class of nitrogenous organic compounds that
consist of large molecules composed of one or more
long chains of amino acids
Proteins
 Amino Acids
 The building block of protein in which each is
coded for by a codon and linked together
through peptide bonds
 20 amino acids
 Essential
 Non-essential
Esssential
Body cannot produce them
 9 essential amino acids
 Valine, Leucine, Isoleucine, Threonine,
Lycine, Histidine, Phenylalanine,
Tryptophan, Methionine
Non-essential
 Non-essential
 Body produces them
 11 non-essential
 Non-essential does not imply that these amino acids
are not important. Non-essential simply means that
these amino acids are not needed in the diet since the
body can manufacture them from other substrates.
The 9 essential amino acids, however, must be
supplied by the diet since they cannot be synthesized.
Sources of Proteins
 Complete-Animal Source
 Contain all 9 essential amino acids
 meats, dairy
 Incomplete- Plant Source
 Do not contain all 9 essential amino acids
 beans, nuts, legumes, grains
Side Note
 Animal proteins provide all 9 essential amino acids
along with most of the other non-essential ones and
are therefore, they are called complete proteins.
 Vegetable proteins provide some of the essential
amino acids but not all of them so they are called
incomplete proteins. With a balanced diet individuals
can get sufficient amounts of protein from these
vegetable sources
Excessive Protein
 The body doesn’t have a large storage depot for protein,
as it does for carbohydrate and fat. The protein we eat
from food has to be handled as we eat it. Like rookies
sitting on the bench waiting for their chance to play, the
amino acids in the pool are ready and waiting to be
utilized. Either the amino acids are used within a limited
time to build a body protein, or they are transformed.
 If amino acids in the pool aren’t needed to become a
protein, the body is equipped to reconfigure them either
back to glucose to be used as energy or into fat
Fats
 A natural oily or greasy substance occurring
in animal bodies, esp. when deposited as a
layer under the skin or around certain
organs
Fats
 Adipose Tissue
 a kind of body tissue containing stored fat that serves as a
source of energy; it also cushions and insulates vital organs
 Where is adipose tissue in the body?
 Beneath skin, internal organs, bone marrow,
Saturated
 Saturated Fatty Acids- animal
 a fatty acid whose carbon chain cannot absorb any more
hydrogen atoms; found chiefly in animal fats
 saturated (solid at room temperature)
 Animal fats (fat in cheese, eggs, meat) are saturated
Unsaturated
 Unsaturated Fatty Acids- Vegetable
 a fatty acid whose carbon chain can absorb additional
hydrogen atoms
 unsaturated (liquid at room temperature)
 Vegetable fats (vegetable oils) are unsaturated
 Unsaturated 2 groups
 Poly-unsatrated
 Mono-unsatrated
Composition of Oils (%)
Type
Sat
Poly
safflower
sunflower
corn
soybean
sesame
peanut
palm
olive
9
10
13
14
14
17
49
14
75
66
59
58
42
32
9
8
16
24
28
28
44
51
42
78
7
35
58
canola
Mono
 Oils vary in the degree of saturated and unsaturated
fats.
 In general it is best to use oils that contain a higher
percentage of mono-unsaturated fats (olive / canola).
 Comparison of the types of fats and their effect on
health:
 Saturated fats - increase cholesterol levels
 Poly-unsaturated fats - have little effect on cholesterol
 Mono-unsaturated fats - can lower levels of blood
cholesterol
Trans-fatty acids
 The process of hydrogenation is used to convert
unsaturated vegetable oils into saturated fats
(margarine) This process forms "trans"- fatty acids
instead of the natural fatty acids that occur naturally
in saturated fats.
 Partially Hydrated is not good at all. Look at labels
Omega 3 & 6 fatty acids
 only essential fatty acids, cant be made in body
 reduce triglycerides, heart rate, blood pressure,
and atherosclerosis, crucial role in brain function and
normal growth and development.
 Fish found in cold waters, such as salmon, mackerel
and sardines, have the highest concentration of
omega-3 fatty acids.
 Omega 6 is found in corn, safflower, sunflower,
soybean and cottonseed oils
Compound Lipid: Lipoproteins
 High Density
Lipoproteins
 Low Density
Lipoproteins
Fats
 Cholesterol
 occurs in all animal tissues,
especially in the brain, spinal cord, and adipose tissue,
functioning chiefly as a protective agent in the skin and
myelin sheaths of nerve cells, a detoxifier in the
bloodstream, and as a precursor of many steroids
 LDL
 the cholesterol in low-density lipoproteins; the ‘bad’
cholesterol; a high level in the blood is thought to be related to
various pathogenic conditions
 HDL
 the cholesterol in high-density lipoproteins; the ‘good’
cholesterol; a high level in the blood is thought to lower the risk
of coronary artery disease
Lipids Cont.
 LDL causes blockage of arteries, atherosclerosis. Less
dense than HDL, deposit onto walls of arteries,
causing plaques. High LDL cholesterol levels increase
the risk of heart attacks
 HDL scavenges LDL and takes it to liver for
reprocessing, scrubs vessels clean chemically, higher
levels of HDL are good
Recommended Dietary Intake
PRO
PRO (10-15%)
FAT (<30%)
CHO
FAT
CHO (55-60%)