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Nutrition

Nutrition. Definitions. Nutrition Process by which the body takes in and uses food Calories Units of heat that measure the energy used by the body and the energy that foods supply to the body Nutrients

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Nutrition

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  1. Nutrition

  2. Definitions • Nutrition • Process by which the body takes in and uses food • Calories • Units of heat that measure the energy used by the body and the energy that foods supply to the body • Nutrients • Substances in food that your body needs to grow, to repair itself, and to supply you with energy • Hunger • A natural physical drive that protects you from starvation • Appetite • A desire, rather than a need, to eat

  3. Nutrition • Good nutrition enhances the quality of your life as well as helping to prevent against diseases • Provides you with calories and nutrients for maximum energy and wellness

  4. Influences • Hunger and appetite • Emotions • Your environment • Cultural and ethnic background • Convenience and cost • Advertising

  5. Carbohydrates • Starches and sugars • Preferred source of energy • Simple • Sugars (fructose, glucose) • Complex – must be broken down into simple before they can be used • Starches (whole grains, seeds, legumes)

  6. Carbs continued • When excess carbohydrates are present, the body converts them and stores them as body fat • Dietary fiber • Complex carbs • Made mostly of plant material that cannot be absorbed by the body • 55-60% of daily calories

  7. Fiber • Indigestible complex carb • Vegetables, fruits, and whole grains • Helps move waste through digestive system • 20-35 grams each day

  8. Fiber continued • Fruits and vegetables with edible skin • Bran cereals • Oatmeal • Brown rice

  9. Proteins • Nutrients that help build and maintain body cells and tissues • All proteins are made of 20 amino acids • Complete • Good amounts of all 9 essential amino acids • Animal products • Incomplete • Lack 1 or more essential amino acids • Beans, peas, whole grains

  10. Proteins continued • Builds new cells and tissues • Make enzymes, hormones and antibodies • Supply body with energy

  11. Fats • Fatty substance that does not dissolve in water • Provide more than twice the amount of energy of carbs or proteins • Essential fatty acids • Fatty acids the body needs but cannot produce

  12. Fats continued • Saturated • Holds all hydrogen atoms it can • Usually solid at room temperature • Animal fats and tropical oils • High intake is associated with increased risk of heart disease • Unsaturated • At least one unsaturated bond • Usually liquids at room temperature • Associated with a reduced risk of heart disease

  13. Fats continued • Transport vitamins A,D,E and K • Add flavor and texture to food • Help satisfy hunger longer due to longer digestion time • 20-30% daily intake

  14. Cholesterol • Circulates in blood • Amount it makes is used to make cell membranes and nerve tissue, hormones, vitamin D and bile • Excess blood cholesterol is deposited in arteries – increases the risk of heart attack • May be hereditary

  15. Cholesterol Continued • Produced in liver • HDL – good • Provides SOME protection against heart disease • LDL – bad • Carries cholesterol and other fats through blood

  16. Vitamins • Help regulate vital body processes • Water soluble • Dissolve in water • Pass easily through blood during digestion • Fat soluble • Absorbed, stored and transported in fat • Stored in fatty tissue, liver and kidneys • Excess can be toxic

  17. Minerals • Substances that the body can not produce but are needed for forming healthy bones, teeth and regulating vital body processes • Calcium • Phosphorus • Magnesium • Iron

  18. Water • Transports nutrients to and carries wastes from your cells • Lubricates joints and membranes • At least 8 cups of water each day

  19. Dietary Guidelines for Americans • Focus on 3 keys to healthy lifestyles: • Smart choices from each food group • Balance between food and physical activity • Most nutrition out of your calories

  20. Nutrition Labels • Required to include the following information: • Name of the food • Net weight or volume • Name of manufacturer • Ingredients • Nutrient content

  21. Calorie Levels

  22. MyPlate

  23. MyPlate – Fruits/Vegetables • Any fruit or 100% fruit juice • Fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed • Any vegetable or 100% vegetable juice • raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. • Make half your plate fruits and vegetables

  24. MyPlate- Grains • Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain • Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits • Make ½ your grains, whole grain

  25. MyPlate - Protein • All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds • Beans and peas are also part of the Vegetable Group

  26. MyPlate - Dairy • All fluid milk products and many foods made from milk • Choices should be fat-free or low-fat • Foods made from milk that retain their calcium content are part of the group • Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not • Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

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