Nutrition

1
Nutrition

• Health 12

2
Focus of Nutrition

• The area of health that focuses on
• Selecting foods that contain nutrients
• Eating the number of recommended servings from
  the Food Guide Pyramid
• Following Dietary Guidelines
• Planning a healthful diet that reduces the risk
  of disease

3
Focus of Nutrition

• Evaluating food labels
• Developing healthful eating habits
• Protecting against food-borne illnesses
• Maintaining a desirable weight and body
  composition

4
Selecting Foods that Contain Nutrients

• Nutrient A substance in food that helps with
  body processes, helps with growth and repair of
  cells, and provides energy
• There are 6 basic classes of Nutrients
• Energy is measured in calories
• Calorie unit of energy produced by food and
  used by the body

5
Classes of Nutrients

• No one food contains all the nutrients needed for
  health
• Basic classes of nutrients
• Proteins
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water

6
Protein

• Protein is a nutrient needed for
• Growth
• Building, Repairing, and Maintaining body tissues
• Supplying Energy
• Helps the body maintain strength and resist
  infection
• Proteins form part of every cell in the body
  make-up more then 50 of total body weight

7
Protein (cont.)

• Each gram of protein provides 4 calories of
  energy
• Diets deficient in protein can
• Stunt a persons growth
• Impair the development of certain tissues
• Impair mental development
• Excess protein is burned as energy or stored as
  fat
• Two types of proteins
• Complete Proteins
• Incomplete Proteins

8
Complete Protein

• Complete Protein is a protein that contains all
  of the essential amino acids
• Amino Acids the building blocks that make up
  proteins
• The body needs 20 amino acids to function
  properly (the body can produce 11 of these)
• Sources
• Meat, Fish, Poultry, Milk, Yogurt, Eggs, and
  Soybeans
• Essential Amino Acids the 9 amino acids the
  body cannot produce
• These must come from the foods we eat

9
Incomplete Protein

• An incomplete protein is a protein that does not
  contain all of the essential amino acids
• Come from plant sources
• Grains (whole Grains, pastas, and corn)
• Legumes (dried beans, peas, lentils)
• Nuts and Seeds
• Combining different plant sources of incomplete
  proteins can provide all of the essential amino
  acids

10
Carbohydrates

• Carbohydrates main source of energy for the
  body
• Include sugars, starches, and fiber
• Supply 4 calories of energy per gram of food
• Body can only store limited amounts of
  carbohydrates
• Excess carbohydrates converted and stored as fat

11
Carbohydrates (cont.)

• Sources of Carbohydrates
• Vegetables, beans, potatoes, pasta, breads, rice,
  bran, popcorn, and fruit
• Types of Carbohydrates
• Simple Carbohydrates
• Complex Carbohydrates

12
Simple Carbohydrates

• Simple Carbohydrates are sugars that enter the
  bloodstream rapidly and provide quick energy
• Found naturally in fruits, honey, and milk
• Processed sugar (table sugar) is added to many
  foods during processing (sweets, ketchup, sauces,
  soda)
• Provide calories but few vitamins and minerals

13
Complex carbohydrates

• Complex carbohydrates are starches and fiber
• Sources grains (breads/pasta), vegetables
  (potatoes/beans)
• Starch food substance that is made and stored
  in most plants
• Fiber the part of grains and plant that cannot
  be digested
• Good for Digestion
• Makes you feel full
• Reduces cholesterol and risk of heart disease
• Sources wheat, bran, cereals, fruit, vegetables

14
Carbohydrates (cont.)

• Carbohydrates are converted to glucose (simple
  sugar)
• Used for energy
• Excess converted to glycogen, stored in muscles
  (converted back to glucose when needed for energy)

15
Fats

• A Fat is a nutrient that provides energy and
  helps the body store and use vitamins
• 1 gram of fat supplies 9 calories of energy
• Store and transport fat-soluble vitamins
• Fat Soluble Vitamins vitamins that dissolve in
  fat and can be stored in the body
• Include Vitamins A, D, E, and K

16
Fats (cont.)

• Fats are stored as fat tissue that surrounds and
  cushions internal organs
• They contribute to the taste and texture of many
  foods
• Fats are needed for
• Maintaining body heat
• Store and use vitamins
• Maintaining an energy reserve
• Build brain cells and nerve tissues

17
Fats

• There are two main types of fats
• Saturated Fats
• Unsaturated Fats
• Saturated Fats A type of fat from dairy
  products, solid vegetable fat, and meat and
  poultry
• Usually in solid form when at room temperature
• Contribute to the level of cholesterol that is in
  a persons blood
• Cholesterol A fat-like substance made by the
  body and found in certain foods
• Dietary Cholesterol Cholesterol in food
• Found in foods of animal origins (Meats, Dairy
  Products)
• Blood cholesterol level is combination of the
  dietary cholesterol and cholesterol produced by
  the body

18
Fats (cont.)

• Dietary Cholesterol
• Found in foods of animal origins (Meats, Dairy
  Products)
• Blood cholesterol level is combination of dietary
  cholesterol and cholesterol produced by the body
• Prevention of high blood cholesterol levels
• Eat fewer saturated fats
• Reduce the risk of heart disease and some cancers

19
Unsaturated Fats

• Unsaturated Fat Obtained from plant products
  and fish and is usually liquid at room
  temperature
• Two types of unsaturated fats
• Polyunsaturated Fats (sunflower, corn, and
  soybean oils)
• Monounsaturated Fats (olive oil, canola oil)

20
Fats (cont.)

• Visible Fat Fat that can be seen when looking
  at food
• Invisible Fat Fat that cannot be seen when
  looking at food (ex the eggs and shortening in a
  piece of cake)
• Trans Fatty Acids produced when polyunsaturated
  fats are hydrogenated
• Raise cholesterol and contribute to other health
  problems

21
Vitamins

• Vitamin A nutrient that helps the body use
  carbohydrates, proteins, and fats
• Do not supply energy
• Needed for a balanced diet
• Two types of Vitamins
• Fat-soluble
• Water-soluble

22
Types of Vitamins

• Fat-soluble vitamins a vitamin that dissolves
  in fat and can be stored in the body
• There are 4 fat-soluble vitamins A, D, E, K
• Stored primarily in the liver
• Water-soluble vitamins a vitamin that dissolves
  in water and cannot be stored in the body
• Examples B complex, Vitamin C

23
Vitamin Deficiencies

• Those who do not eat a balanced diet may develop
  vitamin deficiencies
• Vitamin C deficiency Symptoms Loosened teeth
  and gum disease
• Vitamin D deficiency Symptoms Rickets, poor
  teeth, soft bones in adults
• Rare in US most common in underdeveloped
  countries
• Foods are the best source of nutrients

24
Minerals

• Mineral a nutrient that regulates many chemical
  reactions in the body
• Two types of Minerals
• Macro Minerals (calcium, sodium)
• Required in amounts greater then 100mg
• Trace Minerals (iron, zinc)
• As important to the body as macro minerals

25
Minerals (cont.)

• Iron an important component of hemoglobin and
  functions as a carrier of oxygen in the body
• Iron deficiency can lead to anemia
• Condition in which the body is unable to produce
  sufficient red blood cells
• A person who does not get enough iron
• Susceptible to illnesses and infection
• Poor appetite
• Feel weak
• Continually tired
• Decrease in the bodys ability to transport oxygen

26
Minerals (cont.)

• Calcium
• needed for building bones and teeth
• maintains bone strength
• Functions in the contraction of muscles and in
  blood clotting
• Sources Milk and milk products, dark green leafy
  vegetables, calcium fortified orange juice, dried
  beans

27
Sodium

• Sodium regulates and maintains the balance of
  fluids in the body
• Source table salt
• Occurs naturally in many foods and added to many
  processed foods
• Extra salt is not needed to maintain adequate
  intake

28
Water

• Water a nutrient that is invovled with all body
  processes
• makes up the basic part of the blood
• helps with waste removal
• Regulates body temperature
• Cushions the spinal cord and joints
• Makes up more then 60 of body mass
• Carries nutrients to all body cells and waste
  products from the cells to the kidneys

29
Water (cont.)

• Water leaves the body through perspiration and
  urine
• People can only survive 3 days without water
• Dehydration a condition in which the water
  content of the body has fallen to a low level