Nutrition

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Nutrition
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What is Food

• In order to survive, all organisms need food.
• Food is chemicals that organisms can metabolize
  (break down) and convert into energy.
• Most of these chemicals are organic which means
  they always contain carbon C, Hydrogen H and
  Oxygen O and often contain N as well as other
  elements.
• Nutrients are foods that benefit us by increasing
  our ability to survive and function.

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What are Energy and Work

• Energy is the ability to do work.
• Work is both passive and active. Every process
  that we go through in a day such as eating,
  growing, excreting, hunting, studying etc. are
  all forms of work.
• We measure the amount of energy we take in each
  day by counting calories.

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Nutrient Defined

• A nutrient is a substance found in food that
  provides energy, promotes growth, repairs tissues
  and regulates metabolism.
• Nutrients are elements or compounds that an
  organism must take in from its environment
  because it either cannot produce it at all or it
  cannot produce it as fast as it needs it.

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Producers and Consumers

• There are two fundamental ways that organisms get
  the energy necessary for life
• Producers (autotrophs) are able to take inorganic
  matter directly from the environment and convert
  it into food.
• Consumers (heterotrophs) need to eat other
  producers or consumers in order to get the
  necessary food for life.

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Nutrition Defined

• Nutrition is the sum of the processes by which
  organisms consume and use food and how these
  foods affect the health, growth and development
  of the individual.

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What is a Calorie

• A calorie is actually a measure of energy, not
  food.
• Technically a calorie is the amount of energy
  necessary to raise 1 gram of water 1C.
• Food calories are actually kilo-calories which
  means 1,000 calories of energy.

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Categories of Nutrients

• The main categories of nutrients are
• Organic
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Inorganic
• Minerals
• Other molecules

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Carbohydrate
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What is a Carbohydrate

• Carbohydrates are the major source of energy to
  the body.
• They are organic compounds made of carbon,
  hydrogen and oxygen.
• Most carbohydrates come from plants in the form
  of sugars.
• Carbohydrates are the most basic food for life.

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Source of Carbohydrates

• The majority of carbohydrates that we consume as
  food are made by plants through the process of
  photosynthesis.
• 6CO2 6H2O Energy ? C6H12O6 6O2

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Facts About Carbs

• Carbohydrates include sugars, starches and fiber.
• Carbohydrates provide four grams of energy for
  every one gram of food that we eat or 4 food
  calories/gram.
• The body can only store limited amounts of
  carbohydrates.
• Excess carbohydrates are stored as fat.

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All Foods Break Down into Carbs

• All food that you eat turns to sugar in your
  body.
• Carbohydrate-containing foods alter your sugar
  levels more than any other type of food.
• Carbohydrates are found in starchy or sugary
  foods, such as bread, rice, pasta, cereal,
  potatoes, peas, corn, fruit, fruit juice, milk,
  yogurt, cookies, candy, soda, and other sweets.

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Identifying Carbohydrates

• Carbohydrates generally end with the suffix ose.
• Examples are fructose, galactose, lactose,
  sucrose, glucose etc.

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Types of Carbohydrates

• Simple carbohydrates
• Complex carbohydrates

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Simple Carbohydrates
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Natural Sugars

• Simple carbohydrates are not necessarily bad.
• Simple sugars are found naturally in fruits,
  honey and milk.
• In these forms, the calories are not empty.

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Fruit and Honey

• Fruit is a good source of fiber, vitamins,
  minerals, and sometimes proteins.
• Natural honey that has not been processed is a
  source of vitamins and minerals and some fiber.
• In small amounts, honey is beneficial.

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Refined or Processed Sugar

• Refined or processed sugar is sugar that has been
  purified and added to food.
• In this form, it is empty calories to the body
  and has no nutritional value.

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Foods With Processed Sugar

• Processed sugar is so common in our food today it
  would be impossible to make a list of what to
  avoid.
• Some of the most common culprits are cakes,
  candy, other sweets, ketchup, spaghetti sauce and
  soda.

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Complex Carbohydrates
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Sources of Complex Carbs

• GrainsBread and Pasta
• VegetablesPotatoes, Beans, Greens etc.

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Starch

• Starch is also a carbohydrate.
• It is a food substance made and stored in most
  plants.
• Starches provide long-lasting energy.

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Digesting Complex Carbs

• When we eat complex carbohydrates, they are
  changed by saliva and other digestive juices to
  glucose.
• Because the body has to break complex
  carbohydrates down, we get more useful energy
  from them for both short and long term use.
• Some glucose is used by the cells to provide
  energy and heat.
• The remaining glucose is changed to glycogen
  which is the bodies main source of stored energy
  and is mostly stored in the muscles.

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Fiber

• A healthy diet should be high in fiber.
• Fiber or roughage is the part of plant foods that
  cannot be digested.
• There are two types of fiber
• Soluble
• Insoluble

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Why Do We Need Fiber

• Fiber helps move food through the digestive
  system.
• Eating foods with fiber gives you a full feeling
  so you are less likely to overeat.

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Insoluble Fiber

• Insoluble fiber helps to prevent constipation and
  other intestinal problems by binding with water.
• In short, it helps to produce bowel movements.
• This in turn reduces your risk of colon cancer.

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Sources of Insoluble Fiber

• Wheat and wheat products
• Leafy Vegetables
• Fruit

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Soluble Fiber

• Soluble fiber reduces blood cholesterol and the
  risk of heart disease.
• Sources of soluble fiber include
• Oatmeal
• Beans
• Barley

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Protein
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Proteins

• Proteins are organic compounds that contain
  C,H,O,N.
• The nitrogen separates proteins from
  carbohydrates and fats.
• The nitrogen forms amine groups which is why the
  building blocks of proteins are called amino
  acids.
• An amino acid contains nitrogen.
• Nitrogen is a necessary building block of
  Proteins, DNA and RNA.

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Essential Amino Acids

• The building blocks of proteins are amino acids.
• Living organisms require 20 amino acids to
  synthesize all of the proteins needed to survive.
  
• Producers can synthesize all 20.
• Consumers can only synthesize 11. The other 9
  are essential because we have to eat them every
  day in order to survive.

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More About Proteins

• Proteins are large molecules required for the
  structure, function and regulation of the bodys
  cells, tissues and organs.
• Proteins are necessary for energy and growth.
• Proteins make up more than 50 of your total body
  weight.
• Proteins help your body maintain strength and
  resist infection.
• Each gram of protein contains 4 calories.

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And More

• Your skin, nails and hair are mostly proteins.

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Sources of Proteins
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Sources of Protein

• The healthiest proteins are the leanest.
• This means that they have the least fat and
  calories.
• The best protein choices are fish or shellfish,
  skinless chicken or turkey, low-fat or fat-free
  dairy (skim milk, low-fat cheese), and egg whites
  or egg substitute.
• The best red meats are the leanest cuts (loin and
  tenderloin).
• Other healthy options are beans, legumes (lentils
  and peanut butter), and soy foods such as tofu or
  soymilk.

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Protein Deficiency

• A daily diet deficient in proteins may
• Stunt your growth
• Affect tissue development
• Affect Mental development

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Too Much Protein

• Excess protein is burned as wasted energy or
  stored as fat.
• Muscle, vitality, strength, power, energy, vigor,
  aggressiveness, and liveliness are words that
  come to mind when people think of the benefits of
  protein in their diet.  
• The truth is quite the opposite.  Bone loss,
  osteoporisis, kidney damage, kidney stones,
  immune dysfunction, arthritis, cancer promotion,
  low-energy, and overall poor health can be the
  real consequences from overemphasizing protein in
  ones diet. 

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Too Much Protein

• Protein serves as raw material to build tissues. 
• Without sufficient protein from your diet, your
  body would be in trouble but, aside from
  starvation, this never happens.  
• A little protein is good, but more is not better.
• Protein consumed beyond our needs is a health
  hazard.
• Excess proteins become fat and overburden our
  liver and kidneys.

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Question

• You and your partner answer the following
• What are five natural sources of protein.

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Kinds of Proteins

• There are two kinds of proteins
• Complete
• Incomplete

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What is a Complete Protein

• A complete protein contains all 9 of the
  essential amino acids
• Meat
• Fish
• Poultry
• Milk
• Yogurt
• Eggs
• Soybean

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The Soybean

• The soybean is the only plant food that provides
  all nine of the essential amino acids

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Incomplete Proteins

• These are proteins from plant sources that do not
  contain all of the essential amino acids.
• Grainswhole grains, pastas and corn
• Legumesdried beans, peas and lentils
• Nuts and seeds
• Incomplete proteins can be combined to get all of
  the essential amino acids.

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Question

• You and your partner answer the following
• What are five carbohydrates.

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Phytochemicals

• Carbohydrates also can provide phytochemicals.
• Phytochemicals are naturally occurring compounds
  that plants use to protect themselves from
  diseases from viruses, bacteria and fungus.
• When we eat phytochemicals they can help build up
  our resistance to disease as well.

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Milk

• Milk comes from herbivores.
• It is a combination of carbohydrates from the
  plants in the form of the sugars lactose and
  galactose combined with proteins from the animal.

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What is a Fat

• Fats are nutrients that provide energy.
• Fats are the main structural materials that
  support our cells and protects and cushions our
  organs.
• Fats are how the body stores energy for the
  long-term.
• They help the body store and use fat-soluble
  vitamins such as A, D, E, and K.

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What is Fat

• Fat is part of a larger family of macromolecules
  called lipids.
• Lipids include
• Fats
• Cholesterols
• Oils
• Wax

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Why Fat

• The body needs fat to
• Maintain body heat
• Maintain an energy reserve
• Build brain cells and nerve tissues

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How Much Fat

• No more than 30 of our caloric diet should come
  from fats.
• Fats provide 9 calories per gram.

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Saturated Fat

• Saturated fat is the fat found in
• Dairy products
• Solid vegetable fat
• Meat
• Poultry

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What is Saturated Fat

• Fats, like carbohydrates are made up of carbon,
  hydrogen and oxygen.
• In a saturated fat, all of the carbons are bonded
  or saturated mostly by hydrogen.
• In an unsaturated fat, some of the carbons are
  connected by double and triple bonds.

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Saturated Fats

• Saturated fats are in solid form at room
  temperature.
• Saturated fats contribute to the level of
  cholesterol in a persons blood.

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What is Cholesterol

• Cholesterol is a lipid that is
• An important structural component of cells
• Used by the body to make hormones
• Cholesterol is also linked to heart disease

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Sources of Cholesterol

• We get cholesterol from two sources
• Diet
• Produced by our bodies

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Dietary Cholesterol

• Dietary cholesterol comes from foods that have an
  animal origin
• Meat
• Dairy

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Natural Cholesterol

• Cholesterol is made by the body mostly for the
  production of hormones such as estrogen and
  testosterone.

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Blood Cholesterol

• Your blood cholesterol level is what the doctor
  measures when he does blood work.
• It is a combination of dietary cholesterol and
  natural cholesterol.
• Blood cholesterol levels can be reduced by eating
  fewer saturated fats.

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Unsaturated Fat

• Unsaturated fat is obtained from plant products
  and fish.
• Unsaturated fats are usually liquid at room
  temperature.

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Types of Unsaturated Fat

• Polyunsaturated
• Monounsaturated

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Polyunsaturated Fats

• Sunflower, corn and soybean oils

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Monounsaturated Fat

• Olive oil
• Canola oil

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Visible and Invisible Fat

• Visible fats can be seen such as grease or fatty
  meat.
• Many foods contain fat that is not visible such
  as cake that has eggs and shortening.

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Trans-fatty Acids

• Trans-fatty acids are formed when vegetable oils
  are processed into solid fats
• Margarine
• Shortening
• This process is called hydrogenation. It makes
  liquid oils more solid, increases their shelf
  life and taste less greasy.

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Trans-Fats

• The body handles trans-fatty acids the same way
  that it handles saturated fats.
• Much recent research shows that trans-fatty acids
  raise blood cholesterol levels.

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Labels and Trans-fat

• Labels may not say the food contains trans-fat.
• If the label says partially hydrogenated
  vegetable oil or vegetable shortening, then it
  contains trans fat.

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Food With Trans-fats

• Vegetable shortening
• Some Margarine
• Crackers
• Cookies
• Donuts
• Many Snack Foods

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Complex Carbohydrates

• Starches and fibers are complex carbohydrates.
• Rather than being bad, most of your diet should
  consist of complex carbohydrates.

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• http//www.drmcdougall.com/misc/2004nl/040100pupro
  teinoverload.htm
• http//wwwils.nlm.nih.gov/medlineplus/ency/imagepa
  ges/19531.htm