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Explain the difference Explain the difference between carbohydrates, fats, between carbohydrates, fats, and proteins.and proteins.

NUTRITIONNUTRITION

ESSENTIAL NUTRIENTSESSENTIAL NUTRIENTS

NUTRITION DEFINEDNUTRITION DEFINED

NutritionNutrition is the relationship between health is the relationship between health and the well-being of a person and the food and the well-being of a person and the food he/she consumes.he/she consumes.

UndernutrionUndernutrion- Is a general lack of calories - Is a general lack of calories and or nutrients. and or nutrients.

OvernutritionOvernutrition- Is a group of nutrient-excess - Is a group of nutrient-excess diseases in which calories and/or nutrients diseases in which calories and/or nutrients are overabundant in the diet.are overabundant in the diet. Ex.-heart disease, diabetes, hypertension, obesityEx.-heart disease, diabetes, hypertension, obesity

Diet Related Health Diet Related Health ProblemsProblems SHORT TERM-SHORT TERM-

FatigueFatigue DepressionDepression Bad moodsBad moods

LONG TERM-LONG TERM- ObesityObesity Heart diseaseHeart disease StrokeStroke DiabetesDiabetes High Blood PressureHigh Blood Pressure Some forms of CancerSome forms of Cancer

ObesityObesity

ObesityObesity - A medical condition in which - A medical condition in which excess body fat has accumulated to the excess body fat has accumulated to the extent that it may have an adverse effect on extent that it may have an adverse effect on healthhealth

300,000 deaths each year in the United 300,000 deaths each year in the United States are associated with obesityStates are associated with obesity

The economic cost of obesity in the United The economic cost of obesity in the United States is about $117 billion / year.States is about $117 billion / year.

Causes and Consequences of Causes and Consequences of ObesityObesity

CausesCauses Sedentary LifestyleSedentary Lifestyle

Consumption of pre-Consumption of pre-packaged and fast packaged and fast foodsfoods

Intake is more then the Intake is more then the outputoutput

ConsequencesConsequences Heart DiseaseHeart Disease

HypertensionHypertension

Type II DiabetesType II Diabetes

Some forms of cancerSome forms of cancer

Combating ObesityCombating Obesity

Eating HealthierEating Healthier Cutting out fast foods/junk foodsCutting out fast foods/junk foods

Increasing Activity LevelsIncreasing Activity Levels Output is greater then intakeOutput is greater then intake

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The Break Down The Break Down of Foodof Food

CARBOHYDRATESCARBOHYDRATES

Starches and sugars present in foods. They are Starches and sugars present in foods. They are the body’s preferred source of energy, providing 4 the body’s preferred source of energy, providing 4 calories per gram.calories per gram.

Made up of carbon, hydrogen, and oxygen.Made up of carbon, hydrogen, and oxygen. Classified as either simple or complex.Classified as either simple or complex. Should make up 55-60% of your daily calories, Should make up 55-60% of your daily calories,

mainly as complex carbs.mainly as complex carbs.

SIMPLE AND COMPLEX CARBSSIMPLE AND COMPLEX CARBS

SIMPLE CARBSSIMPLE CARBS Sugars such as fructose and lactose (end in –ose).Sugars such as fructose and lactose (end in –ose). Examples: Manufactured foods like cookies, cakes.Examples: Manufactured foods like cookies, cakes.

COMPLEX CARBSCOMPLEX CARBS Also called starches and are found in whole grains, Also called starches and are found in whole grains,

seeds, nuts, legumes, and tubers (potatoes).seeds, nuts, legumes, and tubers (potatoes). Body must break down complex carbs into simple Body must break down complex carbs into simple

carbs before they can be used for energy.carbs before they can be used for energy.

ROLE OF CARBOHYDRATESROLE OF CARBOHYDRATES

Body converts all carbs to Body converts all carbs to glucoseglucose, a simple , a simple sugar that is the body’s main source of sugar that is the body’s main source of energy.energy.

Glucose is stored as Glucose is stored as glycogenglycogen in the liver and in the liver and muscles.muscles.

When more energy is needed the body When more energy is needed the body converts glycogen back to glucose.converts glycogen back to glucose.

Excess amounts of carbs are converted and Excess amounts of carbs are converted and stored as body fat.stored as body fat.

FIBERFIBER

Fiber is an indigestible complex carbohydrate found Fiber is an indigestible complex carbohydrate found in vegetables, fruits, and whole grains (bran, in vegetables, fruits, and whole grains (bran, cereals, oatmeal, brown rice, and beans).cereals, oatmeal, brown rice, and beans).

Although it can’t be digested and used as energy, Although it can’t be digested and used as energy, fiber helps move waste through the digestive fiber helps move waste through the digestive system. system.

Fiber helps to prevent intestinal problems, such as Fiber helps to prevent intestinal problems, such as constipation. constipation.

Eating fiber may reduce risk of heart disease.Eating fiber may reduce risk of heart disease. Eat 20-30 grams of fiber each day.Eat 20-30 grams of fiber each day.

PROTEINSPROTEINS

Nutrients that help build and maintain body Nutrients that help build and maintain body cells and tissues.cells and tissues.

Proteins are made of long chains of Proteins are made of long chains of substances called amino acids.substances called amino acids.

Your body can manufacture all but 9 of the 20 Your body can manufacture all but 9 of the 20 different amino acids that make up proteins.different amino acids that make up proteins.

The 9 that your body can’t make up are The 9 that your body can’t make up are called called essential amino acidsessential amino acids– you must get – you must get them from the foods you eat. them from the foods you eat.

COMPLETE AND INCOMPLETE COMPLETE AND INCOMPLETE PROTEINSPROTEINS

Complete ProteinsComplete Proteins Contain adequate amounts of all 9 essential amino Contain adequate amounts of all 9 essential amino

acidsacids Good sources of protein include animal products Good sources of protein include animal products

such as fish, meat, poultry, eggs, milk, cheese, such as fish, meat, poultry, eggs, milk, cheese, yogurt, and many soybean products.yogurt, and many soybean products.

Incomplete ProteinsIncomplete Proteins They lack one or more of the essential amino acids.They lack one or more of the essential amino acids. Sources include beans, peas, nuts, and whole Sources include beans, peas, nuts, and whole

grains.grains.

ROLE OF PROTEINSROLE OF PROTEINS

Proteins have many functions:Proteins have many functions: The body builds new cells and tissues from the amino acids The body builds new cells and tissues from the amino acids

of proteins (mainly during growth periods).of proteins (mainly during growth periods). Your body replaces damaged or worn-out cells by making Your body replaces damaged or worn-out cells by making

new ones from proteins. new ones from proteins. Your body uses proteins to make enzymes, hormones, and Your body uses proteins to make enzymes, hormones, and

antibodies. antibodies. Proteins supply the body with energy, although, they are Proteins supply the body with energy, although, they are

not the body’s main source.not the body’s main source. Like carbohydrates, proteins provide 4 calories per gram, Like carbohydrates, proteins provide 4 calories per gram,

and excess protein is converted to body fat.and excess protein is converted to body fat.

FATSFATS Some fat in the diet is necessary for good health.Some fat in the diet is necessary for good health. Fats are a type of Fats are a type of lipidlipid, a fatty substance that does , a fatty substance that does

not dissolve in water. not dissolve in water. Fats provide more than twice the energy of carbs Fats provide more than twice the energy of carbs

and proteins at 9 calories per gram.and proteins at 9 calories per gram. The building blocks of fats are called The building blocks of fats are called fatty acidsfatty acids, ,

molecules made mostly of long chains of carbon molecules made mostly of long chains of carbon atoms, with pairs of hydrogen and oxygen attached.atoms, with pairs of hydrogen and oxygen attached.

Fatty acids that the body needs, but cannot Fatty acids that the body needs, but cannot produce, are called produce, are called essential fatty acidsessential fatty acids. .

Fatty acids are classified as saturated or Fatty acids are classified as saturated or unsaturated.unsaturated.

SATURATED AND SATURATED AND UNSATURATED FATSUNSATURATED FATS Saturated FatsSaturated Fats

Animal fats and tropical oils (palm oil, palm kernel Animal fats and tropical oils (palm oil, palm kernel oil, and coconut oil) have a high proportion of oil, and coconut oil) have a high proportion of saturated fatty acids.saturated fatty acids.

A high intake of saturated fats is associated with A high intake of saturated fats is associated with an increased risk of heart disease.an increased risk of heart disease.

Solid at room temperature, which can clog Solid at room temperature, which can clog arteries.arteries.

www.strokeassociation.org/presenter.jhtml?identifier=1014

SATURATED AND SATURATED AND UNSATURATED FATSUNSATURATED FATS Unsaturated FatsUnsaturated Fats

Unlike saturated fats, unsaturated fats have been Unlike saturated fats, unsaturated fats have been associated with a reduced risk of heart disease.associated with a reduced risk of heart disease.

Liquid at room temperature and of the vegetable Liquid at room temperature and of the vegetable origin. Examples include corn oil, sunflower oil, origin. Examples include corn oil, sunflower oil, olive oil, etc.olive oil, etc.

The Role of FatsThe Role of Fats They transport vitamins A, D, E, and K in your blood They transport vitamins A, D, E, and K in your blood

and serve as and serve as linoleic acidlinoleic acid, an essential fatty acid , an essential fatty acid that is needed for growth and healthy skin.that is needed for growth and healthy skin.

Fats add flavor and texture to foodFats add flavor and texture to food Provides a concentrated form of energy. Because Provides a concentrated form of energy. Because

they take longer to digest than carbs and proteins, they take longer to digest than carbs and proteins, they help satisfy hunger longer than other nutrients they help satisfy hunger longer than other nutrients do.do.

Acts as a protective cushion for the organs, as well Acts as a protective cushion for the organs, as well as acting as insulation and temperature control. as acting as insulation and temperature control.

Foods that are high in fats tend to be high in Foods that are high in fats tend to be high in calories, which increase the risk of unhealthful calories, which increase the risk of unhealthful weight gain and obesity.weight gain and obesity.

The Role of CholesterolThe Role of Cholesterol Cholesterol is a waxy fat-like substance Cholesterol is a waxy fat-like substance

that circulates in blood and is found only that circulates in blood and is found only in animal foods. in animal foods.

Your body uses the small amount it Your body uses the small amount it manufactures to make cell membranes manufactures to make cell membranes and nerve tissue and to produce many and nerve tissue and to produce many hormones, vitamin D, and bile, which hormones, vitamin D, and bile, which helps digest fats.helps digest fats.

Excess blood cholesterol is deposited in Excess blood cholesterol is deposited in arteries, including arteries of the heart. arteries, including arteries of the heart. This increases the risk of heart disease. This increases the risk of heart disease.

Cholesterol ContinuedCholesterol Continued

High cholesterol may be hereditary, and High cholesterol may be hereditary, and cholesterol levels tend to rise as people age.cholesterol levels tend to rise as people age.

Although heredity and age are out of your Although heredity and age are out of your control, you can significantly reduce your risk control, you can significantly reduce your risk of heart disease by eating a diet low in of heart disease by eating a diet low in saturated fats and cholesterol. saturated fats and cholesterol.

A high intake of saturated fats is linked to A high intake of saturated fats is linked to increased cholesterol production.increased cholesterol production.

Types of CholesterolTypes of Cholesterol HDL- “Good” cholesterolHDL- “Good” cholesterol

Tightly packed so it moves through the Tightly packed so it moves through the digestive system and is eliminated.digestive system and is eliminated.

It also picks up fat so it helps protect It also picks up fat so it helps protect against heart disease.against heart disease.

LDL- “Bad” CholesterolLDL- “Bad” Cholesterol Loosely packed so some of it gets left Loosely packed so some of it gets left

behind in the arteries. It restricts blood behind in the arteries. It restricts blood flow which can lead to atherosclerosisflow which can lead to atherosclerosis. .

Try to:Try to:

Decrease saturated fatDecrease saturated fat Exercise to “clean” arteriesExercise to “clean” arteries Eat fiber to get rid of LDL Eat fiber to get rid of LDL

cholesterol.cholesterol. Get cholesterol levels checkedGet cholesterol levels checked