Nutrition

1. Nutrition How much or little do you know?

2. Vocabulary Nutrition – The sum of the processes by which humans, animals, and plants consume and use food. Nutrient – the substances that enrich the body. They are used to build and repair tissues, regulate body processes and are converted to and used as energy. Calorie – a unit of energy produced by food.

3. Proteins • Nutrient that is needed for growth, and to build and repair body tissue. • The building blocks that make up proteins are Amino Acids. • The body needs 20 amino acids to function properly, however your body can only produce 11 of these. The other nine we get from out diet and they are referred to as Essential Amino Acids. • 2 types of proteins – complete and incomplete • Complete Proteins – a protein that contains all the essential amino acids. (fish, poultry, milk, eggs) • Incomplete Protein – a protein that does not contain all of the essential amino acids. (grains, legumes, nuts & seeds)

4. Carbohydrates • Main source of energy for the body. (sugars, starches and fiber) • Body can only store a limited amount of them. Excess carbs are stored as fat. • Two types: • Simple – sugars that enter the bloodstream rapidly and provide quick energy. (calories but few vitamins and minerals) • Complex – starches and fibers. • Starches – made and stored in most plants. Provides long lasting energy • Glucose – complex carbs are changed into glucose through the process of digestion. They provide energy and heat to cells.

5. Carbohydrates Continued • Glycogen – stored in the muscles and provides energy • Fiber – part of grain and plant food that cannot be digested. Helps moves through the body. • Two types: • Insoluble – bind with water to help produce bowl movements • Soluble – helps to reduce cholesterol.

6. Fats • Nutrient that provides energy and helps store and use vitamins. Two types • Saturated – found in dairy products, meat & poultry. Contribute to the level of cholesterol (fat-like substance made by the body and found in certain foods) • Unsaturated – obtained from plant products and fish. • Trans-fatty acids – fatty acids that are formed when vegetable oils are processed into solid fats (margarine or shortening). This process is called hydrogenation (makes the liquid oils more solid, more stable and less greasy tasting)

7. Vitamins • Nutrient that helps the body use carbohydrates, proteins, and fats. • Provides no energy to the body, but helps unleash energy stored in carbs, protein, and fats. • Two types: • Fat-soluble – dissolves in fat and can be stored in the body ( A, D, E and K) • Water-soluble – dissolves in water and cannot be stored in the body in significant amounts (C & B)

8. Minerals • Nutrient that regulates many chemical reactions in the body. • Naturally occurring inorganic substances. • Small amounts of some are essential in metabolism and nutrition. • Two types: equally important • Macro – required in amounts greater than 100 mg. (calcium, sodium) • Trace – needed in very small amounts. (iron, zinc)

9. Water Involved with all body processes. Makes up the basic part of blood, helps with waste removal, regulates body temp, and cushions the spinal cord and joints. Makes up 60% of body mass. Carries nutrients to all body cells an waste products from the cells to the kidneys. Dehydration – condition in the which the water content of the body has fallen extremely low. Diuretic – product that increases the amount of urine excreted. They dehydrate you (Soda)

10. Sources of Energy CARBOHYDRATE = 4 CALORIES PER GRAM FAT = 9 CALORIES PER GRAM PROTEIN= 4 CALORIES PER GRAM

11. Recommended Daily Intake • Assignment Links • http://www.fastfoodnutrition.org/calc1.php • Calorie burner counter: • http://www.freedieting.com/tools/calorie_calculator.htm (estimated daily caloric needs) • http://www.caloriesperhour.com/index_burn.php (running) • http://www.caloriesperhour.com/index_burn.php (walking) * Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age

12. Nutrition • Appetite – the psychological desire for food. Ex. The smell of fresh baked bread…might make you crave a piece of toast, even if you are not hungry. • Hunger – the body’s physical need for food. • Empty Calories- foods that offer few, if any, nutrients but do supply calories. • Ex. alcohol, candy, fried foods

13. Nutrition • Breakfast means “break the fast”. Your body has been fasting without food for several hours while you sleep. • Your body is running out of energy during this time. • Eating a healthy breakfast will kick start your Metabolism giving you energy and making you more alert • Metabolism- the rate at which food is converted into energy in body cells. • Most important meal of the day!!!!!

14. Nutrition Calories consumed = Energy Calories or energy that we do not use during daily activities are stored as Fat!

15. Eating Disorder • An extreme and damaging eating behavior that can lead to sickness and even death.

16. Anorexia Nervosa • An eating disorder characterized by self-starvation leading to extreme weight loss. • effort to gain control over their life • can lead to death • ex. heart failure, kidney failure etc.

17. Bulimia Nervosa A condition in which a person eats large amounts of food and then secretly purges.

18. Anorexia vs. Bulimia Anorexia • Often females age 14-18 • Very thin • Deny their behavior • Deny they are hungry • Withdraw from others • Females do not have menstrual periods • Resist treatment Bulimia • Often females age 15-24 • May have normal weight • Are aware of their behavior and feel guilty, but cannot change • Recognize they are hungry and want to eat • May be outgoing and social • Females may have irregular menstrual periods • More likely to get help when confronted

19. Binge Eating • Compulsive overeating -eating when you are not even hungry -eating to the point where you are uncomfortable -hiding food -obesity