Nutrition For Life and Weight Management Unit Overview

Nutrition For Life and Weight Management Unit Overview Sections 1-4 Sections 1-4

Unit Outlook • Nutrition for Life • Section 1- Carbohydrates, Fats, and Proteins • Section 2- Vitamins, Minerals, and Water • Section 3- Meeting your nutritional needs • Section 4- Choosing a healthy diet • Weight Management • Section 1- Food and your body weight • Section 2- maintaining a healthy weight • Section 3- Eating Disorders • Section 4- Preventing Food related illnesses

Section 1 Carbohydrates, Fats, and Proteins • Lesson Objectives • Name the six classes of nutrients • Describe the need for enough fiber in your diet • Identify the functions and food sources of carbohydrates, fats, and proteins • Identify one health disorder related to having too much saturated fats in the diet

Key Terms • Nutrition- the science or study of food and the way in which the body uses food • Nutrient- a substance in food that provides energy or helps form body tissue and that is necessary for life and growth • Carbohydrate- a class of energy giving nutrients that includes sugars, starches, and fiber • Fat- a class of energy giving nutrients; also the bodies main storage of energy storage • Protein- a class of nutrients that are made up of amino acids, which are needed to build and repair body structures and to regulate processes in the body

What is Nutrition and What is a Nutrient? • Nutrition- the science or study of food and the way in which the body uses food • Nutrient- a substance in food that provides energy or helps form body tissue and that is necessary for life and growth

What are the Six Classes of Nutrients and Why are They Important? • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water • It is important to get the fuel we need for each and every day!!!

Carbohydrates- A class of energy giving nutrients that includes sugars, starches, and fiber (2 types of Carbohydrates) (45-65%) • Simple Carbohydrates • Single or double sugar molecules • Glucose- sugar in the blood • Fructose- fruit sugar • Lactose- Sugar from dairy • Sucrose – table sugar found in candy and other junk foods • Complex Carbohydrates • Many sugar molecules that are linked together • Starch- made of many glucose units linked together, found in foods like potatoes, beans, and grains • Glycogen- Made in the body found in body of both humans and animals, serves as a quick source of energy • Fiber- many glucose units linked together, found in fruits and vegetables

What Is So Special About Fiber? • Fiber is a complex carbohydrate that provides no energy and cannot be digested by humans, but is essential for excreting waste from the digestive tract. • Yes Fiber helps you poop!!!!

Fat- a class of energy giving nutrients; also main for of energy storage in the body (25-35%) • Fats belong to a class of chemical compounds called lipids, which are fatty or oily substances that do not dissolve into water • Fats are large molecules that are made up of two kinds of smaller molecules – (fatty acids & glycerol) • Three Fatty acids link to one glycerol, which is why they are called triglycerides • Fatty acids are long chains of carbon atoms that are chemically bonded to each other and are attached to hydrogen atoms • The length of the carbon chains and the number of the hydrogen atoms attached affect how the fatty acids function in the body • This is how we determine whether a fat is “good” or “bad”

FATS: Saturated Fats • Some fatty acids are made up of a chain of carbon atoms with single bonds between each other • Each carbon atom is called saturated because it is bonded to as many hydrogen atoms as chemically possible • Most saturated fats in our diet are solid at room temperature • Most saturated fat comes from animal sources: • Eating a lot of meat • Drinking whole milk • Using a lot of butter on foods or to prepare foods • Eating Ice cream • All lead to high amounts of saturated fat in our diets

Saturated Fat • A diet high in Saturated Fat can lead to • Obesity • Increase in blood cholesterol levels • Increase your risk of heart disease

Unsaturated Fats • Some fatty acids are made up of a chain of carbon atoms with one or more double bonds between the carbon atoms • These fatty acids are “unsaturated” because the carbon atoms do not contain the maximum number of hydrogen atoms as chemically possible • Unsaturated fats are fats that are made up of unsaturated fatty acids • Unsaturated fats are liquid at room temperature and mostly come from plant sources • Unsaturated fats reduce the risk of heart disease and protect against some forms of cancer

Cholesterol • Cholesterol is another type of lipid • It is found in all human and animal tissues • Cholesterol is needed to make Vitamin-D, cell membranes, certain hormones and bile • Our body makes cholesterol but we also get it from the food we eat • 2 types of cholesterol • LDL (low-density lipoproteins) BAD • HDL (High-density lipoproteins) GOOD

Cholesterol • Low-density lipoproteins work with other molecules and circulate in the blood to deliver cholesterol to other body cells • When levels of low-density lipoproteins are too high, plaque build up in the blood vessels occurs • The high levels of bad cholesterol puts your body at risk for • Heart Attack • Low blood flow through the narrowed blood vessels deprives the heart of oxygen

Cholesterol • High-density lipoproteins (HDL) • Work to carry cholesterol out of the blood and back to the liver where it is broken down • High levels of HDL is considered good because it prevents the stoppage of blood vessels • Which reduces your chances of a Heart Attack

Proteins • Your muscles, skin, hair, and nails are made of mostly protein • Proteins in the body help build and repair cells in the body • Proteins main function is to repair and promote growth • Protein is also needed to form enzymes, hormones, antibodies, and other important molecules • Excess protein consumed in the diet is stored as fat

Proteins • Proteins are made up of molecules called amino acids • There are twenty amino acids that make up protein • Our body does not manufacture nine of the amino acids needed to create protein in the body • These have to be eaten in our diet • Are called essential amino acids • Eleven of the amino acids are made in our body • Since these eleven amino acids are made in the body they are called non-essential amino acids

Protein (10 to 35%) • Proteins are classified into 2 groups (Complete Proteins and Incomplete Proteins) • Complete proteins contain all the essential amino acids needed to create protein in the body • Sources: meat, eggs, and dairy products • Incomplete proteins do not contain all the essential amino acids needed to create protein in the body • Sources: plant foods, grains, vegetables, and legumes • Eating more than one of these food sources will help get all the essential amino acids in our diet

Quick Recap: • What are the six classes of nutrients? • What is the main function of carbohydrates? • What is the recommended amount of fat should you consume in your diet? • What is the main function of protein?

Understanding The Nutritional Facts Panel • 1-Start with serving size and Servings per container • 2- Check Calories • 3- Limit fat, cholesterol, and sodium • 4- Get plenty of fiber, Vitamin A, Vitamin C, Calcium, and Iron • 5- Read footnote • 6- Daily Value 5% or less is low and 20% or higher is high

Nutrition For Life and Weight Management Unit Overview