Nutrition

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Nutrition

• Unit Nutrition and Physical Activity

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Words to Know

• Nutrition The process by which the body takes in
  and uses food.
• Not all foods offer the same benefits.
• Calorie A unit of energy. The amount of energy,
  or heat, it take to raise the temp. of 1 gm water
  1 degree Celsius.
• Nutrients Substances in food that our bodies
  need to grow, to repair itself, and to supply you
  with energy.
• Healthy choices will provide your body with the
  nutrients it needs.

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What Influences Your Food Choices?

• Hunger and Appetite
• Hunger Natural physical response to protect you
  from starvation.
• When your stomach is empty, its walls contract,
  stimulating nerve endings.
• The nerves signal the brain that the body needs
  food.
• Appetite The desire to eat, not the need to eat.
  
• Emotions
• Need to separate emotions from food choices to
  improve eating habits.
• Environment

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6 Essential Nutrients

• Our bodies need nutrients from food to survive.
• Carbohydrates
• Proteins
• Fat
• Vitamins
• Minerals
• Water

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Carbohydrates

• The starches and sugars in foods.
• The bodys preferred source of energy.
• 4 kcal per 1gram.
• Majority of your calorie intake (60)
• Role
• Converts to glucose (the bodies main source of
  energy).

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Simple Carbohydrates

• Simple
• Fructose and Lactose
• Sucrose Table sugar

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Complex Carbohydrates
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• An indigestible complex carbohydrate.
• Found in
• Fruits, Vegetables, whole grain bread and cereal,
  brown rice, oatmeal, green peas, legumes (split
  peas, soy, lentils), artichokes, and almonds.
• Health Benefits
• Helps move waste through the digestive system.
• Lower blood cholesterol.
• Diabetes
• Heart Disease
• Reduce colon cancer.

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Protein

• Vital part of every cell in your body.
• Nutrients that help build and maintain body cells
  and tissue.
• Made up of amino acids
• Essential Amino Acids
• Your body cannot make
• 4 kcal per gram

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Complete Protein

• Contains all 9 essential amino acids.
• Fish
• Meat
• Poultry
• Eggs
• Milk
• Cheese
• Yogurt
• Soybean products
• Rice Bean
• Peanut butter and Bread

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Incomplete Proteins

• One or more essential amino acid is missing.
• Beans
• Peas
• Nuts
• Whole grains

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Fats

• Lipid substance that does not dissolve in water.
  
• 9 kcal per 1 gram
• Some is necessary in the diet for good health
• Transport some vitamins in the blood.
• Fatty Acids
• Building blocks of fat
• Essential fatty acids body needs from food

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Saturated and Unsaturated Fatty Acid

• Saturated
• Solid at room temperature
• Animal fat Tropical Oils
• Butter
• Palm oil
• Coconut oil
• Beef, pork, egg yolks
• Increased risk of Heart Disease
• Unsaturated
• Liquid at room temperature
• Olive oil
• Canola oil
• Vegetable oil

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Cholesterol

• Made only by human and animals in the liver.
• It is needed in the body for the production of
  some hormone, vitamin D, and bile (a substance
  produced by the liver that is used for digestion
  of lipids).
• Too much can lead to heart disease.
• 300 mg/day
• 1 egg yolk 213 mg
• Oran meat (liver or kidney) 300mg
• Skinless chicken 90mg
• Fish (3oz) 50 mg

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LDL and HDL

• LDL (low-density lipoprotein) Bad
• Too much can build up on the artery walls that
  feed the heart and brain.
• It can form plaque, a thick, hard deposit that
  can narrow the arteries and make them less
  flexible.
• Atherosclerosis- plaque build up
• Can lead to a heart attack or stroke
• HLD (high-density lipoprotein) Good
• Help protect against heart attacks.
• Low level increase the risk of heart disease
• Tends to carry cholesterol away from the arteries
  and back to the liver.

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Vitamins

• Compounds that help regulate many vital body
  processes including
• Digestion, absorption, and metabolism of other
  nutrients.
• Water Soluble
• Dissolve in water
• Pass easily into the blood during digestion.
• Need to replenished frequently
• Fat-Soluble
• Absorbed, stored, and transported in fat.
• Body stores them in the liver and kidneys.
• Excess buildup can be toxic.
• A, D, E, K

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Minerals

• Substances that the body cannot manufacture but
  that are needed for forming healthy bones and
  teeth.
• Calcium
• Phosphorus
• Magnesium
• Iron

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Water

• Vital for every body function.
• Transports other nutrients to and carries wastes
  cells.
• Perspiration helps maintain body temperature.
• 8 cups a day.
• Avoid caffeinated beverages.
• Increase urination.