What are the six essential nutrients our bodies need. How does water contribute to bodily functions. Which nutrient provides the most energy for our bodies. What is the difference between simple and complex carbohydrates.

The Six Essential Nutrients: Fueling Your Body for Optimal Health

Our bodies require six essential nutrients to function properly: vitamins, minerals, carbohydrates, proteins, fats, and water. These nutrients play crucial roles in growth, energy production, and the maintenance and repair of our cells. A well-balanced diet that includes a wide variety of foods ensures we receive adequate amounts of these vital nutrients.

The Importance of Water: The Unsung Hero of Nutrients

Water, often overlooked as a nutrient, constitutes approximately 60% of our body weight. Its significance in bodily functions cannot be overstated. Water serves as a transport medium for other nutrients, aids in waste removal, and plays a crucial role in regulating body temperature.

• Water makes up every cell in every tissue of the body
• It carries nutrients throughout the body
• Water helps eliminate waste products
• It regulates body temperature through sweating and evaporation

How much water should we consume daily? The general recommendation is about eight 8-ounce glasses per day to keep our bodies functioning optimally. This amount may increase during physical activity or in hot weather to prevent dehydration.

Protein: The Building Blocks of Life

Protein is a crucial nutrient responsible for building and repairing body cells, including blood and muscle cells. Approximately half of our dry body weight consists of protein. While protein can be converted to carbohydrates for energy in the absence of sufficient carbohydrate intake, its primary function is not energy provision.

The Role of Protein in Muscle Development

For individuals engaged in sports or regular exercise, protein intake becomes especially important. Adequate protein consumption supports muscle growth and repair. However, it’s essential to note that excess protein intake doesn’t necessarily translate to increased muscle mass; the body converts surplus protein into fat for storage.

Which foods are rich in protein? Some excellent protein sources include:

• Chicken and other poultry
• Lean meats
• Seafood
• Milk and dairy products
• Eggs
• Nuts
• Dried beans and peas

Carbohydrates: The Body’s Primary Energy Source

When it comes to energy provision, carbohydrates take center stage as the body’s primary fuel source. They form the foundation of a balanced diet, represented by the largest group at the base of the Food Guide Pyramid. Adequate carbohydrate intake allows proteins and fats to fulfill their specific functions rather than being diverted for energy production.

Simple vs. Complex Carbohydrates: Understanding the Difference

Carbohydrates are classified into two main categories: simple and complex. Simple carbohydrates, found in foods like jelly, jam, honey, and table sugar, are quickly absorbed by the body, providing a rapid but short-lived energy boost. Complex carbohydrates, on the other hand, require more time for digestion and absorption, offering a sustained release of energy.

Examples of complex carbohydrates include:

• Whole grain breads and cereals
• Pasta
• Fruits
• Vegetables
• Legumes

Why are complex carbohydrates generally recommended over simple carbohydrates? The slower absorption rate of complex carbohydrates provides a more stable and long-lasting energy supply, helping to maintain steady blood sugar levels and promoting overall health.

The Energy Hierarchy: Which Nutrient Reigns Supreme?

Among the essential nutrients, carbohydrates emerge as the primary energy source for our bodies. While proteins and fats can be converted to energy when necessary, carbohydrates are the most efficient and preferred fuel for cellular processes. This is why a balanced diet typically recommends that a significant portion of our daily caloric intake come from carbohydrates, particularly complex carbohydrates.

The Energy Breakdown: Calories per Gram

To better understand the energy contribution of different nutrients, let’s look at the caloric value per gram:

• Carbohydrates: 4 calories per gram
• Proteins: 4 calories per gram
• Fats: 9 calories per gram

Although fats provide more calories per gram, carbohydrates remain the body’s preferred energy source due to their efficiency in conversion and utilization.

Balancing Nutrients for Optimal Health and Performance

Achieving a balance of nutrients is crucial for maintaining good health and supporting physical activity. While carbohydrates are the primary energy source, proteins and fats play equally important roles in various bodily functions.

The Importance of Nutrient Timing

For individuals engaged in regular physical activity or sports, the timing of nutrient intake can significantly impact performance and recovery. Consuming complex carbohydrates before exercise provides a steady energy supply, while protein intake after exercise supports muscle repair and growth.

How can athletes optimize their nutrient intake for better performance? Consider the following strategies:

1. Consume a balanced meal containing complex carbohydrates and lean protein 2-3 hours before exercise
2. Have a small snack rich in simple carbohydrates 30-60 minutes before activity for a quick energy boost
3. Rehydrate with water or a sports drink during prolonged exercise
4. Consume a combination of protein and carbohydrates within 30 minutes after exercise to support recovery

Reading Food Labels: Decoding Nutrient Information

Understanding food labels is essential for making informed dietary choices. Food labels provide valuable information about the nutrient content of packaged foods, allowing consumers to compare products and make decisions aligned with their nutritional goals.

Key Components of a Food Label

What should you look for on a food label? Pay attention to these key elements:

• Serving size and servings per container
• Calorie content per serving
• Macronutrient breakdown (carbohydrates, proteins, fats)
• Fiber content
• Vitamin and mineral percentages
• Ingredient list

By familiarizing yourself with food labels, you can make more informed decisions about the foods you consume and how they contribute to your overall nutrient intake.

Adapting Nutrient Intake for Different Life Stages

Nutritional needs vary throughout different stages of life. Growing children and adolescents, for instance, may require a higher proportion of carbohydrates and proteins to support their rapid growth and high activity levels. As we age, our nutrient requirements shift to maintain health and prevent age-related conditions.

Nutrient Considerations for Different Age Groups

How do nutrient needs change across the lifespan? Consider these general guidelines:

• Children and Adolescents: Higher calorie and protein needs to support growth and development
• Adults: Balanced intake of all nutrients with attention to maintaining a healthy weight
• Pregnant and Lactating Women: Increased needs for certain vitamins and minerals
• Older Adults: Focus on nutrient-dense foods to meet nutritional needs with potentially fewer calories

It’s important to consult with a healthcare provider or registered dietitian for personalized nutrition advice tailored to your specific life stage and health conditions.

The Role of Supplements in Meeting Nutrient Needs

While a balanced diet should ideally provide all necessary nutrients, there are situations where dietary supplements may be beneficial. However, it’s crucial to approach supplementation with caution and under professional guidance.

When Might Supplements Be Necessary?

Certain circumstances may warrant the use of dietary supplements:

• Specific health conditions or nutrient deficiencies
• Restrictive diets that eliminate entire food groups
• Pregnancy or lactation
• Older adults with decreased nutrient absorption
• Individuals with limited sun exposure (for Vitamin D)

Can supplements replace a balanced diet? While supplements can help fill nutritional gaps, they should not be viewed as a substitute for a varied, nutrient-rich diet. Whole foods provide a complex array of nutrients and beneficial compounds that work synergistically in ways that supplements cannot replicate.

Always consult with a healthcare professional before starting any supplement regimen to ensure safety and appropriateness for your individual needs.

Practical Tips for Optimizing Nutrient Intake

Incorporating a variety of nutrient-dense foods into your diet is key to meeting your body’s nutritional needs. Here are some practical strategies to enhance your nutrient intake:

1. Eat a rainbow of fruits and vegetables to ensure a wide range of vitamins and minerals
2. Choose whole grains over refined grains for increased fiber and nutrient content
3. Include lean proteins from both animal and plant sources
4. Incorporate healthy fats from sources like avocados, nuts, and olive oil
5. Stay hydrated by drinking water throughout the day
6. Limit processed foods and added sugars
7. Practice portion control to maintain a healthy balance of nutrients

By focusing on nutrient-dense whole foods and maintaining a balanced diet, you can support your body’s functions, boost energy levels, and promote overall health and well-being.

Understanding the roles of different nutrients and how they contribute to our health empowers us to make informed dietary choices. While carbohydrates may be the primary energy source, each nutrient plays a vital role in maintaining optimal health. By embracing a balanced approach to nutrition and staying informed about food labels and nutrient requirements, we can nourish our bodies effectively and support long-term health and vitality.

LESSON 2 NUTRIENT & FOOD LABEL FACTS

Chapter 10: Nutrients that Provide Energy (Carbohydrates, Fats, and Proteins) – HLT 111 – Health and the Young Child – Textbook

Chapter 10: Nutrients that Provide Energy (Carbohydrates, Fats, and Proteins)

Chapter objectives

At the conclusion of this chapter students will be able to

1. Identify the three major nutrient groups and their energy contributions
2. Define the concepts of basal metabolic rate
3.  Describe the relationship between amount of energy consumed and body weight.
4. Describe simple sugars and complex carbohydrates as sources of energy
5. Describe proteins as energy source; explain complete and incomplete proteins
6. Describe unsaturated, monosaturated and poly saturated fats as sources of energy.

Overview

Carbohydrates

Carbohydrates are one of the six major nutrients and the main source of energy. Examples of carbohydrates include sugars, starch, and fiber in the diet. The body’s top priority is to provide enough energy for all cellular activities needed to sustain life. Carbohydrates are the preferred source of energy. If the diet does not provide adequate carbohydrates the body will draw mainly upon proteins for its energy needs.

By eating  adequate amounts of carbohydrates, proteins will be spared to be used for growth, development and regulatory functions of the body. If the diet is too low in carbohydrates, the body cannot break down fats completely, and incomplete fat break down products called ketones are produced and this may lead to Ketosis, a condition frequently encountered in diabetes mellitus, though in this case the cause is failure of the body to utilize carbohydrates rather that inadequate intake.

Fibers are carbohydrates which provide bulk in the diet. Fiber also helps to promote normal digestion and elimination of waste materials. Fibers also provide a feeling fullness by slowing the rate at which the stomach empties.

When the body does not make enough insulin or fails to use insulin correctly, glucose builds up in the bloodstream, a condition called diabetes mellitus. Another condition related to carbohydrate metabolism is called lactose intolerance.  This condition is caused by a lack of the digestive enzyme lactase, which is needed to break down lactose.  People who are lactose intolerant may experience gas, cramping, nausea and diarrhea when they consume dairy products.

Proteins

Protein is an energy-yielding nutrient composed of carbon, hydrogen, oxygen, and nitrogen.

Proteins differs from carbohydrates and fats because of the presence of nitrogen. They are the  building blocks of all protein molecules are amino acids.  Protein is vital to the optimal growth and development of kids. Proteins account for 50% of the dry weight of the human body. Unlike lipids and carbohydrates, proteins are not stored, so they must be consumed daily. Current recommended daily intake for adults is 0.8 grams of protein per kg of body weight (more is needed for children).

The quality of a protein is determined by its ability to provide the 9 essential amino acids.  Proteins from animal sources (eggs, dairy, meat, poultry, and fish) and one vegetable protein (soy) are all considered high-quality because they contain all of the essential amino acids in the necessary proportions. The function proteins includes,

• Maintain acid-base balance
• Maintenance of the correct level of acidity of a body fluid
• Proteins in the blood act as chemical buffers (counteract an excess of acid or base in a fluid)
• Carry vital substances
• Transport lipoproteins (protein linked with fat), iron, and other nutrients, as well as oxygen, chromosomes, and other bundles of protein to other parts of cells
• Provide energy
• Provides the cells with the energy they need to exist

If carbs and fats are lacking, the body uses protein as an energy source

Fats

Fats are made of carbon, hydrogen, and oxygen. Fats supply your body with energy, form your cells, maintain body temperature, and protect your nerves.  A nutrient that provides energy and helps the body store and use vitamins is a fat.  Unsaturated Fats have at least one unsaturated bond in a place where hydrogen can be added to the molecule. Unsaturated fats are usually liquid at room temperature (corn oil, soybean oil, peanut oil).

Unsaturated fats are classified as either monounsaturated fats or polyunsaturated fats. Fats that have all the hydrogen the carbon atoms can hold are called saturated fats. Saturated fats are usually solid at room temperature (butter, ghee, lard, margarine).

Too much saturated fat in your diet can lead to heart disease. Nutritionists recommend that 20-35% of your calories come from fat, primarily unsaturated fat.

Carbohydrates | Tervisliku toitumise informatsioon

Carbohydrates are the main source of energy in the body. Energy from dietary carbohydrates comes primarily from starches and sugars, and to a lesser extent from dietary fiber and sugar alcohols.

The main sources of carbohydrates are cereals and potatoes. Fruits, fruit juice, berries and milk also contain sugars (mono- and disaccharides). Sweets, sugary drinks, fruit syrups, sweetened confectionery, and flavored dairy products are major sources of added sugars. Added sugars are sugars added to foods during processing or preparation.

Carbohydrate and sugar are not the same thing. Sugar is a conventional term used primarily for sucrose (so-called table sugar) as well as other water-soluble, sweet-tasting simple carbohydrates (mono- and disaccharides such as glucose, fructose, lactose, maltose).

• Carbohydrates should cover 50-60% of the daily dietary energy requirement.
• Energy from added sugar should not exceed 10% of daily dietary energy.

A person with a daily energy requirement of 2000 kcal per day should consume: 0.5 x 2000 kcal / 4 kcal = 250 g to 0.6 x 2000 / 4 kcal = 300 g of carbohydrates. With a daily energy requirement of 2500 kcal, the recommended daily amount of carbohydrates is 313-375 g, with 3000 kcal – 375-450 g.

Our body, and especially the brain, needs a constant supply of glucose to ensure the efficiency and effectiveness of its work. With a prolonged lack of carbohydrates, the body begins to synthesize glucose from its own proteins, which significantly reduces its protective ability against environmental factors.

In terms of nutritional value, carbohydrates are divided into two large groups:

Carbohydrates perform many functions in the body:

• are the main source of energy in the body: 1 gram of carbohydrates = 4 kcal0014
• are part of cells and tissues,
• determine the blood type,
• are part of many hormones,
• perform a protective function in the composition of antibodies,
• play the role of a reserve substance in the body: glycogen accumulated in the liver and muscles is a temporary reserve glucose, which the body can easily use if necessary,
• Dietary fiber is essential for the proper functioning of the digestive system.

Main carbohydrates and their best sources:

Mono- and disaccharides*, i. e. simple carbohydrates, i.e. sugars
Glucose, or grape sugar	honey, fruits, berries, juices
Fructose or fruit sugar	fruit, berries, juices, honey
Lactose or milk sugar	milk and dairy products
Maltose or malt sugar	cereal products
Sucrose or table sugar	sugar cane, sugar beet, table sugar, sugar-containing products, fruits, berries
Oligosaccharides
Maltodextrin	is produced from starch and is used primarily as a dietary supplement. Also found in beer and bread
Raffinose	legumes
Polysaccharides
Starch	potatoes, grains Fresh products, rice, pasta
Dietary fibers (cellulose, pectin)	cereals, fruits

fiber is found only in plants, for example, cellulose and pectin are found mainly in whole grains foods, fruits and vegetables, and legumes.

Microorganisms living in the intestines are able to partially break down dietary fiber, which is food for the microbes of the digestive tract, which in turn are important for the defenses of the human body.

Dietary fiber:

• ​increases the volume of food porridge, thereby causing a feeling of satiety,
• accelerates the movement of food through the small intestine,
• helps prevent constipation and may prevent some forms of cancer, cardiovascular diseases and diabetes II types,
• facilitate the removal of cholesterol from the body,
• slow down the absorption of glucose, preventing too sharp an increase in blood sugar levels,
• help maintain normal body weight.

Dietary fibers are not absorbed in the body, but due to partial decomposition in the intestines under the influence of the microflora of the digestive tract, they form fatty acids with a short molecular chain and provide about 2 kcal/g of energy.

Dietary fiber can be divided into water-soluble and insoluble. Since they perform different functions, you should consume foods containing both types of dietary fiber daily:

• Oats, rye, fruits, berries, vegetables and legumes (peas, lentils, beans) are good sources of water-soluble dietary fiber.
• Whole grains (rye bread, whole wheat bread, sepik, cereals, whole grain cereal, whole grain rice) are good sources of water-insoluble dietary fiber.

An adult should receive 25 to 35 g of dietary fiber per day, depending on the daily energy requirement (approx. 13 g of dietary fiber per 1000 kcal).

The recommended daily amount of dietary fiber for a child older than one year is 8-13 g per 1000 kcal of energy intake. The recommended daily amount for a child can be roughly calculated using the formula “age + 7”. Excessive consumption of dietary fiber is not recommended, since there is a danger that any mineral substance necessary for the body will be bound in a sparingly soluble compound, and the body will not be able to absorb it.

Recommendations for increasing intake of foods rich in starch and dietary fiber:

• When choosing a main course, opt for whole grain pasta or rice and less sauce.
• For sausages with boiled potatoes, use more potatoes and fewer sausages.
• Add beans and peas to stews, vegetable casseroles or stews. This will increase the content of dietary fiber in the dish. By acting in this way, you can eat less meat, meals become more economical, and the amount of saturated fatty acids consumed is also reduced.
• Prefer whole grain rye and wheat bread.
• Choose whole-grain rice: it contains a lot of dietary fiber.
• Eat whole grain cereal for breakfast or mix it into your favorite cereal.
• Porridge is a great warming winter breakfast, whole grain oatmeal with fresh fruits, berries and yogurt is a refreshing summer breakfast.
• Eat 3-5 slices of whole grain rye bread a day.
• Eat at least 500 g of fruits and vegetables per day.

Sugar

Most people tend to consume too much sugar because they eat a lot of sweets, cakes, pastries and other sugar-rich foods, drink soft drinks and juice drinks. The sugars found in unprocessed foods like fruit and milk are not to be feared. First of all, you should reduce the consumption of food containing added sugar.

Sugar is added to many foods, but most of all it contains:

• soft drinks and juice drinks: for example, 500 ml of lemonade can contain up to 50 g, i.e. 10-15 teaspoons of sugar,
• sweets, sweets, biscuits,
• jams,

The main disadvantages of many sugar-rich foods are, on the one hand, their relatively high energy content, and, on the other hand, their generally rather low content of vitamins and minerals. In addition, many sugar-laden foods are also high in fat, such as chocolate, cookies, muffins, cakes, and ice cream.

Sugar-rich foods and drinks can damage your teeth if you do not pay enough attention to oral hygiene. Teeth should be thoroughly brushed at least 2 times a day, and cleaned between meals, for example, with chewing gum. While the sugars found in fruit aren’t that bad for teeth, they’re already broken down in juices and are just as bad for teeth as any other sugar-rich food, especially if eaten frequently. Drinking a glass of fruit juice a day is still recommended (and preferably with food), as it enriches our table with vitamins, minerals and phytochemicals.

Eating less sugar is a solution!

What is the main source of energy in the human body?

April 19, 2018

28 793

Carbohydrates are the main source of energy

It has long been known that nothing in the world arises from the void and does not disappear into nowhere. This fully applies to our energy reserves. Let’s try to figure out what is the main source of energy in the human body and what ways to replenish it can be called the most effective.

In contrast to the plant world, which successfully uses the method of photosynthesis to convert solar energy, a person is deprived of such an opportunity. Therefore, we need to use food of plant and animal origin. At the same time, do not forget to take into account that all products differ in their energy value (not to mention the ability to work both for good and for harm).

Discussion of the calorie content of certain dishes has long been on everyone’s lips. But what is it like in ordinary language? In fact, everything is quite easy. A calorie is a unit of energy that has a simple calculation formula: the amount of heat that raises the temperature of 1 gram of water by 1 degree. Accordingly, caloric content (it is also energy value) is the amount of energy that our body is able to acquire with the full assimilation of what is eaten.

Proteins, fats and carbohydrates are a complex of essential nutrients. At the same time, the role of the key energy “supplier” is assigned to carbohydrates, the level of which differs in different products. In addition, they are usually divided into simple (fast) and complex (slow) – we will talk about the features of each type later. Lean meats and fish are high-protein foods, while oils (both vegetable and animal) are a source of fat, for example.

Various trace elements and vitamins are also integral components, however, they primarily serve the processes of energy metabolism.

There is simply no universal formula that allows you to establish the exact amount (or ratio) of BJU for each, since the individual characteristics of each of us, as well as factors such as height, weight, metabolic rate, daily activity, lifestyle, bad habits, the regularity of playing sports – all this directly affects what the diet should be. Some general dependencies, of course, exist – for example, for people who are actively involved in sports training, the daily consumption rate can be quite high. And people who set themselves the goal of losing weight often make a serious mistake, thinking that it is enough to reduce the amount of calories consumed. Most often, this does not lead to any results in cases where physical activity is minimal. Lack of physical education in combination with a sedentary lifestyle, even with a minimum calorie content of food consumed, can not only not affect the situation with excess weight for the better, but also contribute to its further gain.

Let’s take a closer look at the mechanics of converting food into energy. After entering the stomach, the process of digestion of food is started, which does not stop even with its further advancement into the intestines (which is why the entire system is called the gastrointestinal system). Its purpose is to break down food into elements, some of which enters the bloodstream. It is worth noting that not all the energy received is immediately used by us. Some part plays the role of a reserve, being converted, including into fat. The less we move, the fewer calories we burn, the more intensively the fat layer increases.

At the beginning of the article, we mentioned simple and complex carbohydrates. It is time to remember them and explain the difference. The essence of the former lies already in the designation – their digestion occurs as quickly as possible, without additional efforts, moreover, the same applies to their assimilation. This is where their main negative property manifests itself – they increase appetite, provoking overeating and, as a result, accelerated weight gain. All types of sugar are simple varieties, so it is so easy to get fat from sweet and flour products, and you really want to eat “one more” cake.

Complex carbohydrates also go through the process of breaking down into glucose, however, it takes much longer. Thanks to them, we feel a feeling of fullness, at the same time some of them – starch and glycogen – supply us with energy. During meals, the level of glucose in the blood rises and it is in the form of glycogen that its excess amount is absorbed in the muscles and liver “in reserve”. As soon as it begins to decline, glycogen is broken down, during which additional energy is produced.