THIRD MEETING

CARBOHYDRATES

Are organic compounds that consist of carbon, hydrogen and oxygen.

The words means carbon plus water ( hydrated carbon atom )
Building unit is sugar that varies from simple sugar containing from 3 to 7
carbon atoms to very complex polymers like starch and fiber.

TWO MAJOR CATEGORIES:

1. Refined carbohydrates-sugars
2. Complex carbohydrates ( starches and fibers ) are long complex chains of
sugars bound together.
THE FAMILY OF CARBOHYDRATES
Simple or Refined Carbohydrates-Sugars
Monosaccharides ( one sugar unit )

Glucose- physiological Sugar

Fructose-abounds in fruits fruit sugar
Galactose-hydrolyzed from lactose milk sugar

Disacharrides

Sucrose=glucose + fructose
Lactose=glucose+ galactose
Maltose=glucose+ glucose

Complex Carbohydrates

Starch ( polysaccharides )
Dietary fiber ( nonstarch polysaccharides )

Dietary Fiber

Not the same as fiber from fabrics like cotton, wool, silk and synthetic fiber
Collective term for substances that are not digested or absorbed in the
human small intestine

Functions
1. Sugars and starches supply the major source of energy for all the bodys
cells, including the brain and the blood.
Glucose is the only form of sugar that brain cells utilize.
Blood glucose has to be within normal levels for good health and
maintenance of bodily processes.
The digestive process converts carbohydrate to glucose, the form the body
uses for energy.
Excess is stored in the liver as glycogen or stored elsewhere in the body as
fat in adipose tissues.

2. Carbohydrate spares protein from being used for energy, freeing it for
important functions such as tissue growth and repair.
Carbohydrates also aids in fat utilization and lowering of cholesterol level.
In addition to energy, carbohydrate contributes bulk to the diet and gives
feelings of satisfaction.
Food Sources, RENI and Factors Affecting Requirement

Most important of food sources are plants: grains, legumes, seeds, fruits and
vegetables.
Filipinos get about two-thirds of their calories from carbohydrate.
It is desirable to provide a minimum of 75 to 100 grams of dietary
carbohydrate daily to avoid extensive breakdown of body protein.

About sugar:

Foods high in table sugar or sucrose frequently have low-nutrient density,

especially concentrated sweets like honey, syrups, candies, jams, jellies and
icings. They are generally high in calories and low in leader nutrients. One
recommended weight reduction regimen and diabetes mellitus, is a diet of
NCS ( no concentrated sweets ).
Lactose intolerance occurs with individuals who lack the digestive enzyme
lactase. Instead of being hydrolysed to glucose and galactose, lactose passes
through the intestines and is broken down by bacteria producing gases and
cramps to the lactose-intolerant person.

About starches:

A common misconception is that the carbohydrate foods-starches

particularly-are more fattening than other foods. However, a gram of
carbohydrate yields energy at the same rate as protein-4 calories per gram,
whereas fat yields 9 calories per gram.
Starchy foods are mostly found in grains and cereals, cooked dried beans,
and peas and tubers ( potatoes, camote, cassava ).

About dietary fiber

The hard, woody, or stiff substances in plants that support, coat or protect
plant cells, is composed of complex, carbohydrate compounds ( also called
roughage ).
Fiber is largely indigestible. But its presence in the intestines has beneficial
effects like: decrease intestinal transmit time and increase stool bulk,
fermentable by colonic microflora, reduce blood total and/or low-density
lipoprotein cholesterol levels and reduce post-prandial blood glucose and/or
insulin levels.
Soluble vs. Insoluble Fiber
Soluble fiber dissolves in water. Insoluble fiber does not. To some degree
these differences determine how each fiber functions in the body and
benefits your health.
Soluble fibers attract water and form a gel, which slows down digestion.
Soluble fiber delays the emptying of your stomach and makes you feel full,
which helps control weight. Slower stomach emptying may also affect blood
sugar levels and have a beneficial effect on insulin sensitivity, which may

help control diabetes. Soluble fibers can also help lower LDL (bad) blood
cholesterol by interfering with the absorption of dietary cholesterol.
Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges,
pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries,
psyllium, cucumbers, celery, and carrots.
Insoluble fibers are considered gut-healthy fiber because they have a
laxative effect and add bulk to the diet, helping prevent constipation. These
fibers do not dissolve in water, so they pass through the gastrointestinal tract
relatively intact, and speed up the passage of food and waste through your
gut. Insoluble fibers are mainly found in whole grains and vegetables.
Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn
bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery,
broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark
leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Deficiencies and Excesses

In severe deficiencies, as in the case of famine and prolonged starvation, the ill
effects of a limited food intake result in multiple nutritional deficiencies, particularly
protein-energy malnutrition ( PEM ). The first clinical signs are decreased blood
sugar level, loss of weight and retarded growth for infants and children.
Severe forms of PEM are termed kwashiorkor and marasmus.
Marasmus- severe form of underweight
- child is literally skin and bones
- very low weight for age
- face looks old
- hair is dull and loses its normal color
Kwashiorkor- overall energy needs is met but the protein is inadequate
- Child may look Fat but in reality, muscle tissues are severely
depleted
Suffering from edema

Excessive intake of calories, whether from carbohydrates, fats or proteins,

obesity or adiposity becomes the problem.

FATS/ LIPIDS
Lipids
Common properties:
Insoluble in water
Soluble in organic solvents like ether and chloroform
Capable of being used by living organisms
Fats and oils is a subset of lipids, and comprise 95% of all lipids in foods. Another
term for fats and oils is triglycerides.
The Family of Lipids
Triglycerides ( Fats and Oils )
Fatty Acids
Saturated fats

Trans-fatty acids
Monosaturated fatty acids
Polyunsaturated fatty acids
Omega 3 ( n-3 )
Omega 6 ( n-6 )
Glycerol
Phospholipids and Sterols
Phospholipids
Lecithin
Cephalin
Plasmalogen
Sterols
Cholesterol
Ergosterol
Calciferol

Triglycerides are made up of three molecules of fatty acids and one molecule
of glycerol, an alcohol. During digestion, dietary fats are broken down into
fatty acids and glycerol.

Cholesterol is a fat-like substance found in blood, brain and nervous systems.

It is not a foreign substance, but is essential to the structure of every cell in
the body.

Phospholipids and sterols are part of the structures of all the cells. These
compounds have the unique ability to dissolve in both water and fat, which
helps them move nutrients, hormones and other substances in and out of the
cells and allows them to act as emulsifying agents to help keep fats
suspended in the blood and fluids of the body.

Saturated fatty acids are usually solid or hard at room temperature.

Trans-fatty acids are formed during hydrogenation of oils to make them more
solid and have a longer shelf-life. However, hydrogenated fats and trans-fats
are not desirable because of studies that link them to insulin resistance,
higher incidence of heart disease and elevating blood cholesterol. The FDA
( USA ) mandated food labels to declare the amount of trans fatty acids since
January 2006.
There are several types of blood serum cholesterol namely: HDL ( highdensity-lipoprotein the healthy or good type ) carries the blood back to the
liver. LDL ( low-density-lipoprotein ) and VLDL ( very-low-density-lipoprotein )
are considered the bad cholesterol.

FUNCTION
Concentrated dietary source of energy supplying 9 kcal/gram. It carries the
soluble vitamins: A, D, E, and K.
Provide essential fatty acids that are indispensable for life. Linoleic acid, an
omega 6 polyunsaturated fatty acid, and alpha-linoleic aci, and omega-3
polyunsaturated fatty acid, are the essential fatty acids that must be
obtained through the diet because they cannot be synthesized by our body.
Helps the body use protein and carbohydrate more efficiently. It is a
component t of cell structures particularly in the brain and nervous system.

 Fats are carrier of fat-soluble vitamins A, D, E and K.

FOOD SOURCES, RENI AND FACTORS AFFECTING REQUIREMENT

Saturated fats are found in large amounts in the fat of animals: beef, pork,
lamb, less in poultry and fish. Large intakes of saturated fat are associated
with high risk of heart disease and atherosclerosis.
Food manufacturers can increase the stability of oils by the process of
hydrogenation-adding hydrogen to the oil molecules. This transformation
results in a large percentage of molecules called trans-fatty acids.
Studies indicate that trans-fats present the same health risks as saturated
fats. Trans-fatty acids in foods are found in margarines, shortenings, and all
the baked goods that contain them-crackers, cookies, snack-foods, and other
baked and fried items such as potato chips and French fries.
Monosaturated fats are primarily found in olive oil, canola oil, chicken fat and
avocados. The intake of monounsaturated fatty acids is associated with
lowered blood cholesterol and healthy cuisine.
Polyunsaturated fats are found primarily in fruits and vegetables and most
plant oils, with the highest concentration in safflower, sunflower, soybean,
cottonseed and corn oils. When polyunsaturated fat intake replaces saturated
fat in the diet, blood cholesterol levels are lowered. o
In foods, cholesterol is only found in foods of animal origin. The main dietary
sources of cholesterol are foods of animal origin like eggs, meat and dairy
products, as well as certain seafoods, such as lobster and shrimps. The
cholesterol in meat is fairly evenly distributed between the lean parts and the
fats of meats, except for the greater concentration in organ meats such as
the liver and kidney.
There is no cholesterol in foods of plant origin-fruits, vegetables, nuts and
grains.
The foods with fat that we can see ( visible fat ) include: cooking fats and oils,
butter, margarine, and the fat on the meat.
Invisible fat on the other hand include: lean meat, nuts, eggs, some dairy
products, baked goods ( cakes, cookies, pies, etc ) and deep fried foods
( doughnuts, potato chips, etc ).
PROTEINS

The word originated from the Greek word proteios, which means to take first
place or is of prime importance.

All enzymes, antibodies and most hormones are proteins.

Proteins provide the transport of nutrients, oxygen, waste and other factors
throughout the body; provide the structure and contracting capability of
muscles; provide collagen to the connecting tissue of the body and to the
tissues of the skin, hair and nails.

FUNCTIONS
All through life, protein is required:
- To maintain and repair body tissues;
- To make haemoglobin, which carries oxygen to the cells;
- To help maintain the quantity and location of fluids in the body
and the acid-base balance;
- To form antibodies in the bloodstream that fight off infection and
disease;
- To produce enzymes and hormones that regulate body processes

The eight essential amino acids ( indispensable ) for adults are lysine,
tryptophan, phenylalanine, methionine, threonine, leucine, isoleucine, and
valine. Histidine is also indispensable for infants.

SOURCES, RENI AND FACTORS AFFECTING REQUIREMENT

Animal proteins-meat, fish, poultry, eggs, milk, and foods made from milk
( except butter )-provide readily available indispensable amino acids.
Plant sources of protein-vegetables, fruit, legumes, and grains-are lower
quality than animal sources because certain indispensable amino acids are
missing or present in insufficient quantities, or the proportions are not
optimal. Soybeans are higher in quality than other plant proteins.

WAYS OF IMPROVING PROTEIN QUALITY

1. Fortification-refers to the addition of amino acids in desirable levels so that
food contains more than what originally exists. ( i.e., lysine added to bread ).
2. Enrichment-to restore what was lost during the milling process by adding an
amino acid according to Food and Drug standards ( i.e., lysine to Cerelac )
3. Supplementation-refers to the addition of protein rich foods to regular diet so
as to increase total protein content and improve its standards ( i.e., high
protein milk given in addition to lugao or fruits or vegetables. ).
4. Complementation-refers to the combination of food proteins such that
one lacking in an essential amino acid is provided by another rich in
that amino acid. Examples are: rice and monggo; soybean and wheat;
soybean and nuts; cottonseed and corn; soybean and corn; soybean
and red kidney beans.