| Nutrient Digestion |
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NutriStrategy provides an overview of nutrition, nutrient food sources and the functions of vitamins and minerals in the body.
CALORIES are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight.
| Fat:
1
gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories |
FAT
should account for 30% or less of the calories consumed daily, with saturated
fats accounting for no more than 10% of the total fat intake. Fats are
a concentrated form of energy which help maintain body temperature, and
protect body tissues and organs. Fat also plays an essential role in carrying
the four fat-soluble vitamins: A, D, E, and K.
Excess calories from protein and carbohydrates are converted to and stored
as fat. Even if you are eating mostly "fat free" foods, excess
consumption will result in additional body fat. Fat calories in food are
readily stored, while it takes energy to transform protein and carbohydrates
to body fat. The only proven way to reduce body fat is to burn more calories
than one consumes.
CHOLESTEROL
intake should not exceed 300 milligrams a day. Individuals differ on their
absorption of dietary cholesterol, what is important is one’s level
of blood cholesterol. High blood cholesterol has been linked to the occurrence
of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in
the coronary arteries and other blood vessels, and is a leading cause
of heart attacks.
Dietary
cholesterol is only found in foods from animal sources,
including meat, fish, milk, eggs, cheese, and butter. You may have heard
the terms HDL and LDL discussed in relation to blood cholesterol and heart
disease. HDL and LDL are lipoproteins, substances found in the bloodstream,
that transport cholesterol and triglycerides in the body.
| •
HDLs help remove cholesterol from the blood, protecting you
from heart disease (atherosclerosis). • LDLs are thought to deposit cholesterol in artery walls, increasing your risk of heart disease (atherosclerosis). Most abundant type, LDL carries approximately 65% of the total circulating cholesterol. High levels of LDL are associated with atherosclerosis. |
CARBOHYDRATES
are a major source of energy and should account for 50% to 60% of calories
consumed each day.
| Sugars: | •
monosaccharides and disaccharides • found in fruits (sucrose, glucose, fructose, pentose), milk (lactose), and soft drinks and sweets. |
| Complex Carbohydrates: | •
polysaccharides • found in whole grain cereals, flour, bread, rice, corn, oats, potatoes, and legumes. |
DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.
| Soluble Fiber: | •
may help lower blood cholesterol by inhibiting digestion of fat and
cholesterol; helps control blood sugar in people with diabetes. • found in peas, beans, oats, barley, some fruits and vegetables (apples, oranges, carrots), and psyllium. |
| Insoluble Fiber: | •
helps prevent constipation, hemorrhoids, and diverticulosis • found in bran (wheat, oat, and rice), wheat germ, cauliflower, green beans, potatoes, celery |
PROTEIN should
account for 10% to 20% of the calories consumed each day. Protein is essential
to the structure of red blood cells, for the proper functioning of antibodies
resisting infection, for the regulation of enzymes and hormones, for growth,
and for the repair of body tissue.
Amino acids are the building blocks of protein and are found in a variety
of foods. Meat, milk, cheese, and egg are complete proteins that have
all the essential amino acids. Other sources of protein include whole
grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter.
For those who do not eat meat, eggs, or dairy products, it is important
to eat a variety of these other foods in order to get enough protein.
SODIUM intake
is recommended to be less than 3,000 milligrams daily. One teaspoon of
table salt contains about 2,000 milligrams of sodium. The difference between
"sodium" and "salt" can be confusing. Sodium is a
mineral found in various foods including table salt (sodium chloride).
Table salt is 40% sodium.
People with high blood pressure (hypertension) may be instructed by their
doctor or dietitian to reduce sodium intake. High blood pressure can increase
the risk of heart attack, stroke, or kidney disease. The body needs a
small amount of sodium to help maintain normal blood pressure and normal
function of muscles and nerves. High sodium intake can contribute to water
retention.
Sodium is found in table salt, baking soda, monosodium glutamate (MSG),
various seasonings, additives, condiments, meat, fish, poultry, dairy
foods, eggs, smoked meats, olives, and pickled foods.
POTASSIUM
is essential for maintaining proper fluid balance, nerve impulse function,
muscle function, cardiac (heart muscle) function
Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe,
watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato,
winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt,
lean meats
VITAMINS AND
MINERALS are required for the regulation of the body's metabolic
functions, and are found naturally in the foods we eat. Many foods are
fortified in order to provide additional nutrients, or to replace nutrients
that may have been lost during the processing of the food. Most people
are able to obtain satisfactory nutrition from the wide selection of foods
available in the United States.
If a person is not able to eat a variety of foods from the basic food
groups, then a vitamin and mineral supplement may be necessary. However,
except for certain unusual health conditions, very few persons should
need more than 100% of the Recommended Daily Allowance for any single
nutrient. Large doses of vitamin and mineral supplements can be harmful.
Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble
vitamins can be stored in the body for long periods of time, while excess
amounts of water-soluble vitamins are excreted in the urine.
| Vitamin A | •
needed for new cell growth, healthy skin, hair, and tissues, and vision
in dim light • sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. |
| Vitamin D | •
promotes absorption and use of calcium and phosphate for healthy bones
and teeth • sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis. |
| Vitamin E | •
protects red blood cells and helps prevent destruction of vitamin
A and C • sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables. |
| Vitamin K | •
necessary for normal blood clotting and synthesis of proteins found
in plasma, bone, and kidneys. • sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs. |
| Vitamin C (Ascorbic acid) | •
an antioxidant vitamin needed for the formation of collagen to hold
the cells together and for healthy teeth, gums and blood vessels;
improves iron absorption and resistance to infection. • sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits |
| Thiamin (B1) | •
needed for energy metabolism and the proper function of the nervous
system • sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts. |
| Riboflavin (B2) | •
needed for energy metabolism, building tissue, and helps maintain
good vision. • sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products. |
| Niacin | •
needed for energy metabolism, proper digestion, and healthy nervous
system • sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables |
| Vitamin B6 (Pyridoxine) | •
needed for cell growth • sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes |
| Folate (Folic Acid) | •
promotes normal digestion; essential for development of red blood
cells • sources: liver, yeast, dark green leafy vegetables, legumes, and some fruits |
| Vitamin B12 | •
needed for building proteins in the body, red blood cells, and normal
function of nervous tissue • sources: liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines |
| Calcium | •
needed for healthy bones and teeth, normal blood clotting, and nervous
system functioning • sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon |
| Iron | •
needed for the formation of hemoglobin, which carries oxygen from
the lungs to the body cells • sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products |
| Phosphorus | •
needed for healthy bones and teeth, energy metabolism, and acidbase
balance in the body • sources: milk, grains, lean meats, food additives |
| Magnesium | •
needed for healthy bones and teeth, proper nervous system functioning,
and energy metabolism • sources: dairy products, meat, fish, poultry, green vegetables, legumes |
| Zinc | •
needed for cell reproduction, tissue growth and repair • sources: meat, seafood, and liver, eggs, milk, whole-grain products |
| Pantothenic Acid | •
needed for energy metabolism • sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses |
| Copper | •
needed for synthesis of hemoglobin, proper iron metabolism, and maintenance
of blood vessels • sources: seafood, nuts, legumes, green leafy vegetables |
| Manganese | •
needed for enzyme structure • sources: whole grain products, fruits and vegetables, tea |
Calories Burned during Exercise - Nutrition and Diet Information - Weight Training Exercises - Healthy Eating Tips - Health Benefits of Exercise - Weight Control and Exercise - Low Calorie Cooking - Nutrient Digestion
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