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Chapter 15.1

Chapter 15.1. Why do we eat & Nutrition and Nutrients. Why do we eat?. Physical Needs: Nutrients —chemicals found in food, the body needs to function properly. Nutrition —study of foods and the way your body uses them. Why do we eat?, cont. Psychological Needs:

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Chapter 15.1

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  1. Chapter 15.1 Why do we eat & Nutrition and Nutrients

  2. Why do we eat? • Physical Needs: • Nutrients—chemicals found in food, the body needs to function properly. • Nutrition—study of foods and the way your body uses them.

  3. Why do we eat?, cont. • Psychological Needs: • Security—knowing your basic needs are met. • Sense of belonging —hospitality, being together as a family. • Enjoyment—learning how to cook or going out for a meal. • Self-esteem—satisfaction gained when cooking.

  4. Influences on Food Choices • Social Influences: • Culture—shared customs, traditions, beliefs • Family—tied to culture • Friends—friends help us choose what to eat • Media—TV ads for Food trigger what we eat

  5. Influences on Food Choices • Resources: objects or qualities that help us reach a goal • Time, money, knowledge, abilities • Technology--equipment • Food Supply—what fresh food is available for us.

  6. Influences on Food Choices • Personal Influences: • Your Lifestyle—our way of life • Values and Priorities—home cooked meals or eating out • Emotions—we eat when we are sad --we eat when we celebrate

  7. Nutrients • There are 50 known nutrients • we divide them into 6 major nutrient groups: • proteins (contain calories) • carbohydrates (contain calories) • fats (contain calories) • minerals • vitamins • water

  8. Carbohydrates • Function: Main source of energy • Types: • Complex carbohydrates – starches • Sources: cereals, breads, vegetables • Simple carbohydrates – sugars • Sources: sugars, syrup, molasses, honey • Fiber – a kind of complex carb • No energy supplied but needed for digestion and elimination • Sources: fresh fruits and vegetables, whole grains

  9. Proteins • Function: Build and repair body tissues • Made from small chemical units called amino acids • there are 22 amino acids • all are made by the body except for 9 (known as essential)

  10. Proteins cont. • Types • Complete - found in animal sources • Sources: meat, poultry and fish • Incomplete - found in plant sources • Sources: whole grains, nuts, and dry beans.

  11. Fats • Function: Helps body digest food, keep body temp. normal, and store and use fat-soluble vitamins, protect vital organs • Sources: butter, margarine, lard, oils, meats, fish, nuts/seeds

  12. Types of Fats • Saturated fats: solid at room temp. • Source: butter & lard • Unsaturated fats: liquid at room temp. • Source: oils • Trans Fats – turn liquid oils into solid – hydrogenation • Source: margarine • Cholesterol: fatty substance found in your cells. • Source: ONLY in animal sources

  13. Cholesterol • Friends with protein • Remember: liver naturally makes cholesterol, limit your intake in food sources • Two kinds of cholesterol: • HDL – good cholesterol, captures cholesterol and takes it to the liver • LDL – bad cholesterol, build up in the artery walls and cause clogs

  14. Minerals • Function: Chemical substances your body needs to work properly. • Types • “Major” minerals— body needs large amounts. • Calcium, phosphorus, iron • “Trace” minerals--body needs small amounts. • Zinc, iodine, fluorine • “Electrolytes” – work to balance fluid levels • Sodium, Potassium, Chloride

  15. Minerals • Calcium (major) • most abundant mineral in the body • provides strong bones and teeth • Osteoporosis – severe shortage of calcium • sources: milk and milk products, leafy grn veg • Phosphorus (major) • Second most abundant mineral • helps bones and teeth form • found in dairy products

  16. Minerals • Iron (major) • Helps build red blood cells and to carry oxygen • sources: red meats, liver • deficiency results in anemia—fatigue, pale skin, poor ability to resist infections • anemia affects 1/4 of American population, mostly teenage girls • Magnesium (major) • Build bones, nerves and muscular system, proper heart function • Sources: whole grains, dark green leafy veggies, nuts/seeds

  17. Minerals • Fluorine (trace) • prevent tooth decay • Toothpaste, tap water • Iodine (trace) • makes thyroid gland work correctly • Lowers risk for goiter • found in iodized salt and saltwater seafood

  18. Minerals • Zinc (trace) • Helps the immune system work properly and helps wounds heal. • Helps the body to digest iron • Too little will stunt your growth • Sources: protein foods • Sodium (electrolyte) • Works together with chlorine and potassium. • Helps maintain balance of fluids in the body. • Sources: table salt, packaged foods, cheese

  19. Minerals • Potassium (electrolyte) • Helps to balance fluid levels while working with water, sodium and chloride • Sources: found in bananas, oranges, dried fruits, peanut butter

  20. Vitamins • Function: to keep the body healthy and assist with the use of minerals • Needed in small amounts in the body • Vitamin supplements are not always absorbed by the body, eat a variety of foods instead • Two types: • Fat soluble – absorb and transported by fat • Water soluble – absorb and transported by water

  21. Vitamins • Vitamin A (fat soluble) • needed for good vision • sources: dark green or deep yellow vegetables (carrots), liver, egg yolks • Carotene: orange pigment from foods that the body can convert to Vitamin A • Vitamin K (fat soluble) • helps blood to clot • Sources: dark green leafy vegetables

  22. Vitamins • Vitamin D (fat soluble) • “Sunshine Vitamin” • helps body use calcium and phosphorus to build strong bones and teeth • Helps prevent rickets – softening of bones • sources: fortified milk, sun • Vitamin E (fat soluble) • makes red blood cells and keeps body strong • sources: milk, egg yolk

  23. Vitamins • B-Vitamins (water soluble) • group of vitamins important for nerve and brain tissue to develop and function well

  24. B-Vitamins • Thiamin (B1) • Promotes normal appetite and digestion. • Deficiency causes Beriberi. – glucose digestion • Sources: Pork • Riboflavin (B2) • Helps cells use oxygen. • Sources: Milk products • B-6 • Helps control metabolism and blood sugar • Shortage has been linked to depression and high blood pressure • Sources: meats and whole grains, vegetables, bananas, nuts

  25. B-Vitamins • Niacin (B3) • Keeps nervous system healthy. • Deficiency causes Pellagra. • Source: Whole grain products • Folate- (folic acid) – (B9) • Important in the development of the spine and brain in unborn babies. • Source: whole grain products • Vitamin B-12 • Helps body make red blood cells and protects nerves. • Source: fish, shellfish, poultry, eggs, milk products

  26. Vitamins • Vitamin C (ascorbic acid) – water soluble • Function: fights infection, heals wounds and cuts • good sources--citrus fruits, dark green leafy vegetables, strawberries, tomatoes

  27. Phytochemicals • Substances that plants produce naturally to protect themselves from harm • Give many foods their color • Help prevent cancers and heart disease • Examples: Lycopene, carotene

  28. Water • Makes up 2/3 of your total body weight • Carries nutrients to cells • regulates body temperature • Moistens nasal passages • basic material of blood, is in all cells • should have 8-12 glasses of water a day • Dehydration – extreme lack of water

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