Home is where the heart is

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Home is where the heart is
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NutritionChapter 7
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• Nutrition the science of food and the ways in
  which a body uses food.
• Nutrients substances in food that provide
  energy or help form body tissues. They are
  necessary for life and growth.

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6 Essential Nutrients

• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

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• Which 3 of the 6 essential nutrients provide us
  with calories (energy)?
• FATS PROTEINS CARBOHYDRATES

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• So what is a calorie?
• A unit of measurement for energy
• Carbs 4 cal/gram
• Protein 4 cal/gram
• FATS - 9 cal/gram

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• Carbohydrates simple and complex
• Simple sugars do not need to be broken down in
  the metabolic process
• Complex carbohydrates are 3 or more sugars
  attached to form long chain molecules. They need
  to be broken down and take time to digest and be
  used as energy.

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Simple or Complex Carbs?
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Simple or Complex Carbs?
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• So which type of carbohydrates are we able to use
  faster and easier after eating them?
• Simple or Complex?

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• Carbohydrates should make up about 60 of our
  daily calories.
• They are a major source of energy and also help
  repair tissues.

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• Dietary fiber it is a complex carbohydrate but
  it is not digested. It is made up of the parts
  of plants we cannot digest.
• Fiber helps speed up food moving through the
  digestive tract. It prevents constipation and
  makes a person feel full
• High fiber diets also help prevent colon cancer
• Fiber is found in foods like fruits, vegetables,
  grains and beans

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• Fat provides the most energy per gram (9 cal)
• Reasons we need fat in our diets
• Stores energy
• Pad and protect organs
• Insulate body from cold
• Important ingredient in several hormones
• Necessary for storage and transport of certain
  vitamins throughout the body

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• Saturated vs. unsaturated fat which of these do
  we want to avoid?
• Saturated fat is solid at room temperature except
  for coconut oil and palm oil. It clogs arteries
  with plaque formation and contributes to heart
  disease. It is animal fat, milk fat and some oil
  fats

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• Unsaturated fat is liquid at room temperature and
  is from plant sources like veg. oil, corn oil,
  peanut oil. It is cholesterol free.
• So what are trans fats ????

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• Hydrogenated oils (trans fats) are vegetable oils
  that have been altered to make them more useful
  in commercial food processing they are solid
  oils
• They are found in margarine, chips, cookies, and
  other snack foods.

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• Hydrogenated oils can raise blood cholesterol
  levels as much as saturated fats
• Cholesterol A fat-like substance in some foods
  of animal origin. It is produced by the liver
  and other organs. Our bodies make all the
  cholesterol we need.
• HDL and LDL (good chol. and bad chol.)

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• High-density lipoprotein (HDL)
• Good cholesterol, carries cholesterol from blood
  stream to the liver, where it is broken down to
  be used or removed from the body.
• Low-density lipoprotein (LDL)
• Bad-cholesterol carries chol. And other fats
  from the digestive system through blood to the
  bodys cells. Excess cholesterol builds up on
  the walls of blood vessels clogged arteries
  result.

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• What common cause of death may result from
  clogged arteries?

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• Proteins made of carbon, hydrogen and oxygen,
  but also contain nitrogen. Necessary for growth
  and repair of body tissues. Made of amino acids.
  There are 20 total amino acids, 11 can be made
  in the body, 9 others must be supplied by food
  called essential amino acids

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• Complete proteins contain all 9 essential amino
  acids
• Incomplete proteins contain only some of the 9
  essential amino acids
• Meat, poultry, fish and milk products complete
  proteins

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• Vitamins compounds that help regulate certain
  chemical reactions in the body. Only vitamins
  the body makes are D and K.
• Fat soluble (dissolves in fat) A,D,E and K
  can be stored in fat.
• Water soluble cannot be stored in the body,
  must be taken regularly in diet or by supplement.
  Any excess is excreted in urine.

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• Minerals naturally occurring substances that
  contribute to the normal functioning of the body.
  Helps to build structural components of the
  body.
• Macro and trace minerals
• Macro- calcium, chlorine, magnesium, phosphorus,
  potassium, sodium, and sulfur
• Sodium is an electrolyte (electronically charged
  particle)
• Trace mineral iron, can be supplemented

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• Water 60-70 water
• Dehydration when the amount of water excreted
  exceeds the amount of water taken in.
• How is water excreted?
• Effects of caffeine? Alcohol? Vomiting? Diarrhea?
• Water loss through perspiration helps cool the
  body. One sign of heat exhaustion is dry, hot
  skin. Body temperature begins to rise because
  the body cannot cool itself.

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• The RDA (recommended dietary allowances)
• Carbohydrates 50 or more
• Proteins 15 or more
• Fats 30 or LESS
• These are daily percentage ranges