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NUTRITION

NUTRITION. Carbohydrates Fats Proteins Vitamins Minerals Water. 6 classes of nutrients. Food as Fuel. Food is the fuel that runs your body. Metabolism is the chemical process in your body to keep you alive and moving

deanna-johnston
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NUTRITION

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  1. NUTRITION

  2. Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water 6 classes of nutrients

  3. Food as Fuel • Food is the fuel that runs your body. • Metabolism is the chemical process in your body to keep you alive and moving • Metabolism requires energy and you get energy from carbohydrates, proteins, and fat. • The energy in food is measured in calories • Carbohydrates and Proteins give 4 cal./ gram • Fats give 9 calories / gram

  4. Carbohydrates • Sugars • The simplest form of carbohydrates. They provide energy called GLUCOSE. Ex: fruit and milk • Starches • Complex carbohydrates. They are made up of many sugars, connected together. Ex: potatoes, beans , grains.

  5. Glycogen When you eat more carbohydrates than your body needs your body will store it as Glycogen. This becomes your body’s quick energy reserve. Issue: If your glycogen storage is full your body will convert the carbohydrates from your diet into body fat.

  6. FIBER • Type of complex carbohydrates • Provides very little energy • Cannot be digested • Soluble Fiber: dissolves in water. Found in soft pulp of oat bran, apples, beans, & some veggies. “Trap” cholesterol and lower blood cholesterol. • Insoluble Fiber: does not dissolve in water. Found in the hard/stringy part of fruits, veggies & grains, corn, brown rice, skins of fruits and veggies. Add bulk to your waste.

  7. FAT • Is a chemical compound called LIPIDS. They are fatty and oily & do not dissolve in water • Fatty acids & glycerol make up one fat molecule, however 3 fatty acids are linked to 1 glycerol = triglyceride. SATURATED FAT • Solid at room temperature • Some come from animal foods & others from coconut & palm oil. Result: diet high in saturated fat = possible obesity, high blood cholesterol levels, & increased risk for heart disease.

  8. Unsaturated Fats • Liquid at room temperature • From a plant source Examples: olive, canola, & peanut oils (monounsaturated) one set of double bonded carbons (polyunsaturated) more than one double bounded carbons Examples: corn, sunflower, & soybean oils. Also found in fish (omega 3) These will lower risk of heart disease.

  9. Cholesterol • Type of lipid • Found in all human and animal tissue • Needed to make vitamin D, cell membranes, hormones and bile. • Your body makes cholesterol and from your diet • Combine to circulate in your blood. • LDL (low density lipoproteins) – cholesterol to body cells. Too much = plaque, too much = block the flow of blood. • HDL (high density lipoproteins) – cholesterol to liver to be removed. Reduces risk of heart disease. • Found only in animal tissue, meat fish, poultry, eggs & dairy products. • Not found in plants. • Dietary cholesterol is a concern

  10. PROTEINS • Build new cells and repair existing ones. • Muscles, skin, hair, & nail • Needed to form hormones, enzymes, antibodies, & molecules. • If you eat more than needed it will be stored as fat. AMINO ACIDS Chain of molecules linked together like beads on a, necklace, make up each type of protein. ESSENTIAL AMINO ACIDS • 9 amino acids to make body protein that our body CAN NOT make. NONESSENTIAL AMINO ACIDS • 11 amino acids that the body CAN make. If you are missing even one essential amino acid, the protein willnot be made until you eat the food required to make the amino acid complete. If you are missing a nonessential amino acid, your body will make it to complete the protein.

  11. COMPLETE & INCOMOPLETE PROTEINS • COMPLETE PROTEINS • Animal proteins: meat, eggs and dairy products. • Contain all essential amino acids. • INCOMPLETE PROTEINS • Plant proteins: legumes, grains, and vegetables • Do not contain all essential amino acids. • Combine plant and animal sources or two plant sources. HOW MUCH? • 10 – 35 percent of your total calorie intake.

  12. VITAMINS • Class of nutrients that contain carbon. • Needed to maintain health and growth. • Sometimes added to food • Classified by their ability to be dissolved. This affects how they are taken into, used, stored and eliminated by the body.

  13. FAT-SOLUBLE & WATER-SOLUBLE • FAT-SOLUBLE • A, D, E, & K: they dissolve in fat, stored in fat tissue, & remain in the body for a long time. (see worksheet) • WATER-SOLUBLE • B1, B2, B3, B5, B6, B12, FOLATE, BIOTIN, & C: They are dissolved in water & are not stored in the body very well. These are needed to release the energy in the carbohydrates, fats, and proteins. (see worksheet)

  14. MINERALS • Class of nutrients needed in very small amounts to maintain good health. These are chemical elements and needed for: • Enzyme activity • Bone formation. What is a common mineral? What is iron-deficiency called?

  15. WATER • You can live for weeks without food but only a few days without water. • Water has no taste, no color and no Calories, why do you need it? • Your body is made up of 60% water • Essential for every function that keeps you alive. *********************************************** Your body can not store extra water! You need to take in at least 2.5 quarts/day. This can come from water you drink and foods you eat. About 80%-90% of the weight of fruit & veggies is water. • How do you lose water? • Tell me something about coffee.

  16. DEHYDRATION When the body loses more water than it takes in. Decreases mental and physical performance. SYMPTOMS • Thirst • Headache • Fatigue • Loss of appetite • Dry eyes & mouth • Dark colored urine DANGERS Thirst is also a late symptom, along with nausea, trouble concentrating, confusion, & disorientation. If it becomes severe: DEATH

  17. WHAT YOU NEED • See the worksheets on the Food Pyramid • www.mypyramid.gov.

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