Chapter 8: Nutrition

1. Chapter 8: Nutrition

2. Basic Terms

3. 46 NUTRITION Study of food and the way the body uses it to produce energy and build/repair body tissue.

4. 47 Kilocalorie • Unit of fuel potential in food. • aka kcal or calorie • Average adult requires around 2000 calories per day • Excess calories stored by the body as fat

5. 46 Essential Nutrients • Nutrients the body cannot produce in sufficient quantity for its needs

6. proteins • carbohydrates • fats Macronutrients • vitamins • minerals • water Micronutrients

7. Macronutrients

8. 48 Protein • Important component of muscle, bone, blood, enzymes, cell membranes, hormones • requirement depends on growth, illness, diet

9. 48 Protein • 10-15% of total calories should come from protein • Has 4 calories per gram

10. Sources: meat, fish, poultry, eggs, milk, cheese, beans, peas, nuts

11. 49 Fats • Most concentrated source of energy • has 9 calories per gram • Help absorb fat-soluble vitamins

12. gives food taste • satisfies hunger • US diet needs to drop to 30% total fat • hidden in many processed foods

13. 3 main types of fats from foods • saturated • monounsaturated • polyunsaturated No more than 10% of diet should be saturated fat (solid at room temp).

14. 50 Fat Fact Fats make up 34% of average American diet (5 tablespoons per day)

15. CARBOHYDRATES • carbon, hydrogen & oxygen compound • primary fuel source

16. CARBOHYDRATES • provide 4 calories per gram • Supply energy to cells, especially during high-intensity exercise

17. 51 • Simple carbohydrates provide sweetness • Complex carbohydrates provide starch and most dietary fiber

18. 51 • 55% of total calories should come from carbohydrates • Americans need to consume more unrefined complex carbohydrates

19. Micronutrients

20. 53 Minerals • Minerals - inorganic compounds • help regulate body functions • 17 essential minerals

21. macro (major) minerals--100 mg--calcium, phosphorus, sodium, potassium... • micro (trace) minerals--iron, copper, zinc, selenium, manganese...

22. Vitamins - organic substances • required in very small amounts to help chemical reactions • absorbed into bloodstream (better from natural sources) • antioxidants help preserve body’s healthy cells

23. Water soluble (B, C, folic acid) • Fat soluble (A, D, E, K) • toxicity reported with mega doses

24. WATER • regulates body temperature, contributes to cell processes and structure of the body • Need 1 quart for each 1000 calories.

25. WATER • Comes from food, beverages and oxidation • Pure form is best!

26. FIBER • indigestible part of plants--soluble and insoluble • current American diet needs to double intake of fiber to 23-35 gm

27. DISEASE PREVENTION • manage diabetes and high blood cholesterol • helps in weight control • low in calories, take longer to chew • prevent conditions arising in the intestinal tract

28. HIGH FIBER FOODS • Fruits • legumes • oats • cereals • grains • vegetables

29. FOOD GUIDE PYRAMID • sparingly: fats and oils • 2-3 of milk yogurt cheese • 2-3 of meat, poultry, beans. eggs • 2-3 of fruits • 3-5 of vegetables • 6-11 servings bread, cereal pasta, rice

30. 54 Dietary Guidelines • Eat a variety of foods • Balance foods you eat with physical activity

31. 54 Dietary Guidelines • Choose plenty of grain products, vegetables, and fruits • Choose a diet low in fat, saturated fat, and cholesterol

32. 54 Dietary Guidelines • Be moderate in consumption of sugars • Choose a diet moderate in salt and sodium • Drink alcohol moderately, if at all

33. THE END