Understanding Fruits and Nutrition: Essential Terms and Definitions

1. Terms and Definitions Lesson 1

2. Fruit & Nutrition • Fruit: • Ripened ovaries of a seed-bearing plant • Contains the seeds • Occurs in a wide variety of forms • Nutrition: • Process of nourishing or being nourished • Especially the process by which a living animal or plant assimilates food and uses it for growth and for replacement of tissues

3. Calories • Calorie: • A unit of measure of the amount of energy released when the body breaks down the food • Fruits are low in calories • Ranges from 20-120 calories/serving

4. American’s Fruit Consumption • Low fruit consumption, especially among low income families and men aged 19-39. • Only 10% of calories comes from fruits and vegetables.

5. Recommendations • The amount of fruit you need to eat depends on age, sex, and level of physical activity. • Recommended daily amounts are usually between 1 and 2 cups.

6. Consumption • 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. The following specific amounts count as 1 cup of fruit : • 1 small apple • 1 cup applesauce • 32 seedless grapes • 1 large orange • 8 large strawberries • 1 small wedge of watermelon

7. Macronutrients • Macronutrient: • Nutrients needed in proportionally high amounts from the diet. There are three main categories Proteins Carbohydrates Fats

8. Carbohydrates • Consists of the elements carbon, hydrogen, and oxygen • Fills numerous roles including transportation and storage of energy for later use by the body • 1 gram= 4kcal • Carbohydrate content ranges from trace amounts to 15 grams in fruit • Includes sugars, starches, and fiber

9. Carbohydrates • Monosaccharide's • Glucose, galactose, and fructose • Fruit consists mainly of the simple sugars glucose and fructose • 90% of the calories in fruit comes from carbohydrates, especially mono and disaccharides

10. Carbohydrates • Disaccharides • Includes sucrose, maltose, and lactose • Composed of two monosaccharide's • Composition of disaccharides differs between fruits in trace amounts. • Monosaccharide's and disaccharides are considered simple carbohydrates.

11. Carbohydrates • Oligosaccharides & Polysaccharides • Known as complex carbohydrates • There are two common types: starch and fiber

12. Carbohydrates • Starch: • A complex carbohydrate that is the chief storage form of carbohydrates in plants • Fruits consists of zero to trace amounts of starch

13. Carbohydrates • Dietary fiber: • A group of materials found in both plants and animals. Includes soluble and insoluble fiber • Soluble fiber • Indigestible portion of plant foods. Helps lower cholesterol and regulate blood sugar levels in diabetics • Insoluble fiber: • Indigestible portion of plant foods. Aids in digestion and prevents constipation • Dietary fiber may range anywhere from 0.5 grams/serving to10 grams/serving depending on the fruit consumed.

14. Proteins • Made up of amino acids • Up to twenty amino acids are used in the human body • Eight of these are considered to be essential amino acids • Essential: • the body is unable to produce these compounds by itself, thus they have to be supplied in its diet

15. Proteins • Have many functions including: • Transportation and storage of molecules • Growth, maintenance, and repair of tissues • Antibodies and hormones • Small amounts of protein in fruit • Protein composition in fruit ranges from trace to three grams • 1 gram= 4 kcal

16. Fats • Made up of fatty acids some of which are essential fatty acids. • The most concentrated source of energy in foods. • Low fat % in fruit

17. Fats • Functions of fats includes: • Major source of energy • 1 gram=9 kcal • Transporters of vitamins A, D, E, K, and other substances. • Protection and insulation of vital organs

18. Fats • Unsaturated fats: • Omega-3, omega-6, and omega-9 fatty acids • Considered to be the “beneficial” fats. • Functions include: • Brain function and bodily growth • Anti-atherogenic

19. Fats • Saturated fats and trans-fats • Are less healthy because: • Usually contain high amounts of cholesterol • Promote the production of LDLs • LDL= low-density lipoprotein= “bad” cholesterol • Increase risk for heart disease

20. Micronutrients • Micronutrients: • Nutrients needed in proportionally small amounts in the diet • Micronutrients include: • Vitamins • There are two main categories water soluble and fat soluble vitamins • Minerals

21. Vitamins • Vitamin: • An organic compound needed as a nutrient in small amounts in the human body • Water soluble: • Dissolve in water; not stored in the body • Fat soluble: • Dissolve in fat; stored in liver • Fruit is packed with a variety of them

22. Vitamins • Vitamin A: • fat soluble vitamin • Precursor beta-carotene • Functions includes: • vision=beta-carotene • Skin health • Immune function • Many more

23. Vitamins • Vitamin B-complex: • Water soluble vitamins • Consists of several different vitamins including: • Thiamin, niacin, folate, pantothenic acid, biotin, riboflavin, B6, and B12 • Functions include: • Promote increased metabolism of all three macronutrients • Prevention of neural tube defects • Maintenance of skin, hair, eyes, and liver

24. Vitamins • Vitamin C: Water soluble vitamin • Antioxidant • Functions include: • Promote a healthy immune system • Minimizes effects of free radical and carcinogens

25. Vitamins • Vitamin E: • Fat soluble vitamin • Antioxidant • Functions include: • Prevents oxidation of proteins, fats, and vitamin A • Protects red blood cells

26. Minerals • Minerals: • Are chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen • Needed in very small amounts • Most Fruits contain several different minerals

27. Minerals • Potassium: • Systemic electrolyte • Needed for co-regulation of ATP with sodium • Calcium: • Needed for muscle, heart, and digestive health • Bone growth and red blood cell synthesis • Phosphorus: • Important for cell structure • Component of bone growth and energy processing

28. Minerals • Magnesium • Component of ATP and bone synthesis • Selenium • Essential cofactor for antioxidant activity • Helps regulate thyroid function • Iron • Needed for hemoglobin and myoglobin production • Adequate intake prevents iron deficiency

29. Minerals • Sodium: • Systemic electrolyte • Essential for co-regulating ATP with potassium • Zinc • Acts as an antioxidant • Helps maintain function of the reproductive and digestive systems • Copper • Important for healthy connective tissue • Co-regulates the transportation and storage of molecules with proteins

30. Extra components • Antioxidants: • Substances found in food that protect bodily cells from the damage caused by free radicals • Phytochemicals: • Bioactive chemical compounds found mainly in plants. • Same benefits as antioxidants

31. Continue to Lesson 2…