Nutrition

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Nutrition

• Nutrition is a continually changing field of
  information

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Nutrient

• Defined as a chemical substance obtained from
  food which supplies the body with energy and
  regulate the body processes

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Things to remember

• Over 60 different nutrients
• Found in natural sources
• No 1 food provides all needed nutrients
• Nutrients work together to accomplish their goals
  for the body

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Six classes of nutrients

• Protein
• Carbohydrates
• Fats
• Water
• Vitamins
• Minerals
• these nutrients give the body calories

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Protein

• 4 calories per gram
• Function is to build, repair and maintain body
  cells
• Protein molecules are made from amino acids
• There are 23 ESSENTIAL amino acids
• Complete protein have all essential amino acids
  (animal foods)
• Incomplete proteins lack one or more of the
  essentials (plant foods)

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Carbohydrates

• Three types
• Complex
• Simple
• Fiber
• Found mostly in plant foods and should make up
  approximately 50 of daily calories

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Complex Carbohydrates

• Starches bread, tortillas, noodles
• 4 calories in each gram
• A serving is usually 1-2 ounces (size of 1 slice
  of standard sandwich bread, or ½ cup cooked rice)
• Whole Grains have more fiber and B vitamins

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Simple Carbohydrates

• Chemical structure is sugar molecule
• Fructose, sucrose, lactose maltose
• Some are naturally occurring some are processed,
  or refined
• Natural source fruits and juices
• Natural sugars are more easily metabolized and
  not stored as easily as body fat
• 4 calories a gram

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Fiber

• Very low in calories per serving (4 per gram)
  because of high levels of water
• Found in plants, especially vegetables
• Important for digestive health

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Fat

• Most concentrated source of energy (9 calories
  per gram)
• Needed to absorb fat soluble vitamins
• Builds nerve tissue coverings
• Makes hormones
• Helps prevent hunger pangs

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Water

• Transports nutrients
• Takes away waste
• Cools the body
• Many other functions!

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Vitamins

• Act as catalysts in chemical reactions in the
  body
• Help release energy form the food that is eaten
• Water soluble B vitamins and C mainly
• Fat soluble A,D,E,K

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Minerals

• Also work to release energy from foods that are
  eaten
• Some minerals are needed in fairly large amounts
  ex, calcium, iron
• Lack of iron anemia (tired and pale)
• Lack of calcium osteoporosis (low calcium in
  bones)
• Others are needed in small amounts TRACE
  minerals, for ex, zinc

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Too Much or not enough of any nutrient can have
negative effects on the body
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Vitamin A

• Lacking vit. A leads to rough skin and night
  blindness
• Found in yellow and orange vegetables

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Vitamin B

• Lack Nerve Damage, abnormal appetite
• Found in Grains

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Vitamin C

• Lack Bleeding gums, easily bruise, leads to
  scurvy
• Found in Citrus fruits and berries

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Vitamin K

• Lack blood wont clot
• Manufactured by the body
• Infants are given an injection immediately after
  birth

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Vitamin D

• Lack leads to rickets, cannot absorb calcium
  into the cells
• Found in sunshine