Nutrition Basics

by Dr. Linda Kingsbury, Holistic Nutritionist

Carbohydrates, fats, and protein are the primary sources of energy to the body systems because they supply fuel necessary for body heat and work.

Calories =chemical energy that may be released as heat when the food is metabolized.

Protein

Calories per g = 4

How much protein do I need every day?

Ideal Body weight (135lbs. /2.2 kg=61.36kg x .08g = 49 g.

Protein needs vary depending upon your activity level, and pregnancy and lactation in women.

Next to water, protein is the most plentiful substance in the body.

Building material for muscles, blood, skin, hair, nails, hear, brain

Needed for the formation of hormones

Enzymes and antibodies need protein

Protein helps prevent blood from clotting

Excess protein that is not used for building tissue or energy can be stored as fat.

Deficiencies can lead to abnormal growth, lack of energy, mental depression, weakness,  and lowered immune function

Proteins are constructed from amino acids. The body requires 22 in a specific pattern to make human protein. Essential amino acids are the 8 amino acids that the body cannot make, so they must come from food.

Complementary proteins

Peanuts+wheat,rice,oats,corn,coconut

Soy+corn, wheat, sye,sesame

Legumes/beans+cereals/grains

Legumes=kidney beans, soy beans, garden pea, lentil, black eyed peas, lima beans.

Protein values in common meals

Breakfast

1 c. whole grain Cereal and ½ c. milk = 12g

2 eggs, 3 oz. ham, glass of milk, 2 sliced of toast = 47g

Lunch

Hamburger with cheese = 40g

Chef’s salad (vegetables, 1 egg, 1 oz. turkey, ham, cheese)= 28g

Carbohydrates

Calories per g = 4

How much do I need every day? 25-30g is a general amount. Differences in basal metabolism, recreational activities, size, and weight will influence the amount needed.

Provide immediate energy

Chief source of energy for muscular exertion

Assist in digestion and assimilation of other food

Help regulate protein and fat metabolism

Fats require carbohydrates for their breakdown in the liver

All sugars and starches are converted by the digestive juices to glucose.

Glucose is used to fuel the brain, nervous systems, and muscles.

A small potion of glucose is converted to glycogen and stored by the liver and muscles. The excess is converted to fat and stored throughout the body as a reserve

source of energy. Weight loss happens when fat reserves are reconverted to glycogen.

Too much starchy and sweet foods can rob the body of essential nutrients and result in weight gain and nutritional deficiency.

A total lack of carbohydrates can produce loss of energy and depression

Sugar

White sugar is a 50/50 mixture of fructose and glucose.

Sugar is an empty calorie food (brown, white, honey). It reduces nutrient density. A high sugar diet can lead to malnutrition, dental cavities, and obesity. A body needs dietary carbohydrates but has no need for concentrated sweets.

12 oz. can of cola beverage = 9 tsp. sugar

1 tbls. Catsup = 1 tsp. sugar

Starch (whole grains)

Complex carbohydrates

Require prolonged enzyme action to be broken down into glucose

Cellulose/Fiber (skins of fruits and vegetables)

Provides the bulk necessary for intestinal action and aids in elimination

Indigestible and contributes minimal calories or energy

Fat

Calories per g = 9                                            Daily intake = 25-30% of calories

Fats or lipids are the most concentrated source of energy in the diet.

Fats also act as carriers for fat soluble vitamins A,D, E, K.

Helps make calcium available to body tissues.

Fat deposits surround and protect the kidneys, heart, and liver.

Fats prolong the process of digestion by slowing down the stomachs secretion of hydrochloric acid.

Saturated primarily form animal sources and hard at room temperature. milk, eggs, cheese, meats, coconut oil

Unsaturated fats are usually liquid at room temperature, derived from vegetable, nuts, seeds, olives.

EFA’s essential fatty acids, the body cannot produce them so they must come from the diet. Unsaturated fatty acids necessary for normal growth of the blood vessels, arteries, and nerves. Skin, breakdown for cholesterol.