Nutrition

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Nutrition
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Nutrients

• Substances in food that your body needs to
  function properly to grow, to repair itself, and
  to supply you with energy

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• Affect how you look, feel, act, grow, and even
  your abilities
• Physical need
• Psychological desire

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Hunger

• A natural drive that protects you from starvation

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• Your brain tells your body it is hungry by how
  much glucose you have in your bloodstream

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Appetite

• Desire, rather than a need, to eat.
• Learned
• Environment and emotions

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Advertising

• Ads may try to persuade you to buy their product.
• Control what foods you buy and eat

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• Cost
• Convenience
• Food safety
• Emotions

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Nutrition

• The process by which the body takes in and uses
  food

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Carbohydrates

• The starches and sugars found in foods
• 4 calories per gram

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Simple carbohydrates

• Fruits - fructose
• Some veggies
• Milk lactose
• Table sugar sucrose
• Grain - maltose

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• Average adult eats 133 lbs in sugar a year 76
  is invisible sugar.
• 12 oz coke has 10 tsps of sugar
• Fruit contains hidden sugar

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Complex carbohydrates

• Found in great supple in rice and other grains,
  seeds, nuts, legumes and potatoes or yams

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• Before your body can use carbohydrates, it must
  first convert them to glucose a simple sugar
  and the bodys chief fuel.

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• Glucose that is not used right away is stored as
  a starch-like substance - glycogen

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Glycemic Index

• Amount and speed of glucose entering the blood
  determines the corresponding insulin response

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Fiber

• Complex carbohydrate
• Non-digestible part of plants
• Moves waste out of the body

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Proteins

• Nutrients that help build and maintain body
  tissues.
• 4 calories per gram

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Amino acids

• Substances that make up body proteins
• 20 different - body can make all but nine
• Essential amino acids body can not make must
  come from foods you eat.

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Complete proteins

• Foods that contain all the essential amino acids
  in the proper amount
• Fish
• Meat
• Poultry
• Eggs, milk, cheese
• Soybean products

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Incomplete proteins

• Lack some of the essential amino acids
• Legumes
• Nuts
• Whole grain
• Seeds

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Role of proteins

• Infancy
• Childhood
• Adolescence
• Pregnancy
• Build new body tissues
• Regulate many body process

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Fats
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Fats or lipids

• A fatty substance that does not dissolve in
  water.
• 9 calories per gram

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Saturated fats

• All the hydrogen atoms it can hold
• Animal fats, tropical, palm oil, palm kernel and
  coconut oil
• Beef,pork, egg yolks, and dairy foods higher than
  chicken and fish
• Solid at room temperature

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Unsaturated fats

• Missing one or more pairs of hydrogen atoms
• Veggie fats, olive, canola, soybean, corn and
  cottonseed oils
• Reduced risk of heart disease
• Liquid at room temp

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Hydrogenation

• Adding of missing hydrogen atoms
• Margarine is veggie oil in hydrogenated form
  one atom away from being plastic

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• Fats add flavor
• Satisfy hunger
• Take longer to digest
• Girls 66 grams a day
• Boys 84 grams a day

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Cholesterol

• A fatlike substance produced in the liver of all
  animals, found only in foods of animal origin
• Meats, poultry, fish, eggs and dairy
• Body makes all you need

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LDL

• Low density lipo-proteins
• Bad form of Cholesterol
• Lower than 100

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HDL

• High density lipo-proteins
• Good form of cholesterol
• Removes LDLs

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• 1 pound 3500 calories
• Girls x 11 and boys x 12 weight to determine how
  many calories to eat

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• Carbohydrates, proteins, and fats are all energy
  foods.

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Vitamins

• Compounds that help regulate many vital
  processes, including the digestion, absorption,
  and metabolism of other nutrients

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Water-soluble vitamins

• Dissolve in water and thus pass easily into the
  bloodstream
• Excess excreted in urine
• Not stored in body

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Fat-soluble vitamins

• Absorbed and transported by fat
• A, D, E, K
• Stored in body fat, liver, and kidneys
• Buildup can be toxic

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Minerals

• Inorganic substances that the body cannot
  manufacture but that act as catalysts, regulating
  many vital body processes

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Trace minerals

• Iron important during growth hemoglobin
  (carries oxygen in blood) in blood low iron -
  tired
• Iodine
• Copper
• Calcium structure to bones, muscle contraction,
  blood clotting, proper function of nervous
  system, vitamin D to absorb

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Water

• A regulator and is vital to every body function
• Carries nutrients
• Transports waste from cells

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• Lubricates joints and mucous membranes
• Swallow
• Digest food
• Absorb nutrients
• Eliminate waste

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• Body cool down
• Body uses 10 cups a day
• Need 6 to 8 cups 1.4 to 1.9 liters daily
• Food is a water source

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Recommended Dietary Allowances (RDA)

• Amount of nutrients that will prevent
  deficiencies in most healthy people

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Eat variety of foods

• No single food provides all the nutrients your
  body needs
• Available, affordable, and personal

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Sodium

• Bodys essential minerals
• Transport nutrient into cells
• Moves out waste

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Healthy eating patterns

• Variety
• Moderation
• Balance
• Foundation of a healthful eating plan

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Breakfast

• Most important meal
• 10 to 14 hours without fuel
• Body needs to be recharged

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Ingredients List

• List ingredients by weight in descending order
• Greatest amount is listed first

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Enriched food

• Food in which nutrients were lost in processing
  have been added back

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Fortification

• Addition of nutrients that are not naturally
  present

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Other terms

• Healthy low in fat, limited amounts of
  cholesterol and sodium
• Light calories reduced by 1/3
• Less 25 less nutrient or calories
• Free contains no amount or a slight amount
• Fresh raw
• Natural meat and poultry only

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Open dating

• Expiration date last date used
• Freshness date last date thought to fresh
• Pack date date packaged
• Sell date pull date last date in should be
  sold

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Unit pricing

• Strategy for recognizing the relative cost of a
  product based on the cost of a standard unit,
  such as an ounce or gram