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NutritionBrought to you by
SANTOSH
SHREYAS
ROHIT
Of class 10 A
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Our Need for Food
Food affects almost everything we do. It affectshow we look, feel, and act. It even affects our
abilities how well we function every day.
Food has an impact on life because it supplies
nutrients, which are substances in food that body
needs to function properly such as in growing, in
repairing itself, and in having supply of energy.
Nutritionis both a pure science and a socialscience. As a pure science it looks at how the body
uses nutrients. As a social science it looks at the
relationship between food and human behavior and
the environment, or how and why people eat.
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Nutrition and Nutrients
There are six types of
nutrients:
Carbohydrates Fats
Proteins
Vitamins
Minerals
Water
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Good nutrition enhances your quality of life andhelps you prevent disease. It provides you with thecalories and nutrients your body needs for maximumenergy and wellness.
NUTRITION:THE PROCESS BY WHICH THE BODY TAKESIN AND USES FOOD.
NUTRIENTS:SUBSTANCES IN FOODS THAT YOUR BODYNEEDS TO GROW, TO REPAIR, AND TO PROVIDE ENERGY.
CALORIES: UNITS OF HEAT THAT MEASURE THE ENERGYUSED BY THE BODY AND ENERGY SUPPLIED TO THE BODYBY FOODS.
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3. Environment:
Family and Friends
4. Cultural and Ethnic Background:
Race, Religion, Heritage
5. Convenience and Cost:
Where you live, On the go lifestyle, Family income
6. Advertising:
Health messages, Influence your looks
1.Hunger and Appetite:
Hunger:Natural need to eat and notstarve.
Appetite:A desire to eat.
2.Emotions: Stress, Anger, Happy, Sad,Boredom, etc
,
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Nutrients that Provide Energy
Carbohydrates,fats,andproteinsprovide energy and
perform otherimportant functions.
We need energy forall activities. When
our body usescarbohydrates, fats,and proteins, energyis released: calories.
A food Calorie is
actually a kilocalorie,
which is equal to 1000
calories. Calorie is
useful in comparing the
energy available fromdifferent foods when
we are deciding what
food to eat. For
example, a small applecontains only 80
Calories, while a slice
of apple pie contains
almost 350 Calories.
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Carbohydrates
Athletes are not the only people who need
carbohydrates. Everyone needs them.
Carbohydrates are the sugarsandstarches
found in foods. They are made up ofcarbon,hydrogen, and oxygen.
There are two general types of carbohydrates:
simpleandcomplex.
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Bodys preferred source ofenergy.
Body converts allcarbohydrates to glucose, asimple sugar.
Glucose is not used right awayand it is stored as glycogen.
Too many carbohydrates willcause the body to store theexcess as fat.
Complexcarbohydrates arestarches. Examples include:
whole grains
seeds
legumes
- Fiber is an indigestiblecomplex carbohydrate that helpsmove waste through the digestivesystem.
Simple carbohydrates: aresugars. Examples include:
glucose
fructose
lactose.
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Simple Carbohydrates
Simple carbohydrates are the different forms of sugar,
which are easy for the body to process. These sugars are
fructoseandglucose (found in fruits and vegetables,
lactose(found in milk), and sucrose(refined and purified
to produce table sugar).
The most important to the body is glucose the form of
the sugar that goes directly to the bloodstream and
provides quick energy. All other sugars must be changed
into glucose by the body before the cells can use them.The cells use glucose as their primary source of energy.
Glucose that is not needed immediately is converted by
body to glycogen, a form of starch stored in the muscles
and liver, or it is converted to and stored as body fat.
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Complex Carbohydrates
Starches are complex
carbohydrates that are made
up of many units of glucose
or other sugars, which form
long chains. These chains
must be broken down by the
body into single units of
glucose before they can be
used. Starches take longer
than sugars to be broken
down into glucose. Starchesprovide energy to the body
over longer periods than do
simple sugars. Breads,
cereals, pasta, and potatoes
contain starch.
Dietary Fiberis anothercomplex carbohydrate,which comes from non-digestible part of plants.There two types of dietary
fiber: soluble and insoluble.Soluble fiber combines withwaste and other substancesto assist in their removalfrom the body. (Found in:oat bran, beans, apples,
carrots, and othervegetables). Insoluble fiberabsorbs water and helps toprovide needed bulk to thediet. (Found in: whole grainsand the skins and seeds of
fruits and vegetables).
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Fats (Lipids)
Fats are the nutrients that contains the mostconcentrated form of energy. Fats are type of lipid.
Lipids are substances that are somewhat similar tocarbohydrates, but they contain less oxygen and they
do not dissolve in water. Fat is one of essential nutrients important for properly
body function. A small daily intake of fat is required.One gram of fat provides more than twice as much
energy as one gram of carbohydrate. Fats are part of many body tissues and are important
as carriers of other nutrients, such as vitamins. Fatsalso carry the flavor of foods making foods tastier,
but consumption of fat should be closely monitored.
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Fatty Acids are classified as two
types
Saturated:
Animal fats and tropical oils
High intake is associated withan increased risk of heart
disease
Unsaturated:
Vegetable fats
Associated with a reduced risk
of heart disease
Fatty acids that the body needs,but is unable to make are calledessential fatty acids
Transport vitamins A, D, E, and K
Sources of linoleic acid- essential
fatty acid that is needed for growthand healthy skin
High intake of saturated fats islinked to increased cholesterolproduction
Excess cholesterol can lead to anincreased risk of heart disease
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Types of Fates
Saturated fats areusually solid at roomtemperature. Theycontain maximum numberof hydrogen atoms.
Tropical oils, butter, andanimal fats tend to behigh in saturated fats.
A diet high in saturatedfats can lead to an
increased chance of heartand blood vessel disease,obesity, and some typesof cancer.
Unsaturated fats arethose fats that are liquidat room temperature.
Olive oil and peanut oilare calledmonounsaturatedfatsbecause they lack onepair of hydrogen atoms.
Fish oils and mostvegetables oils, such as
corn, soybean, andsunflower oils, are calledpolyunsaturated fatsbecause they lack two ormore pairs of hydrogen
atoms.
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Cholesterol Eating foods high in fats, especially saturated
fats may increase the level ofcholesterol, awaxy, fat-like substance produced by body.
Cholesterol is part of cell membranes and nervetissues. It is used by body to form vitamin D and
other hormones. It is found only in foods thatcome from animals, such as butter, eggs, andmeats. It is not an essential nutrient because thebody produces cholesterol in liver.
As cholesterol levels in the body increase, therisk of heart and artery diseases increase. Someof the cholesterol tends to be deposited on thewalls of the arteries, thereby reducing the flow of
blood to the cells supplied by those arteries.
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Two Forms of Cholesterol Cholesterol is transported
in the blood in two forms.LDL is the bad form thattends to depositcholesterol on the walls ofthe blood vessels.
HDL is the good formthat removes cholesterolfrom the cells and brigs itback to the liver and
intestines to be recycledor excreted.
Exercise has beenproven to raise HDL, low-fat diets lower LDL.
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Proteins are substances found in every cell. The body
needs proteins to build and repair all body tissues. Protein isan important part of blood cells. Proteins are made up ofcarbon, hydrogen, oxygen, and nitrogen atoms that areformed into basic units called amino acids.
There are 20 different amino acids. Nine of them areessential, and the other eleven amino acids can beproduced by the body.
Complete proteins Incomplete proteins
Legumes
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Proteins are classified into twogroups: complete and
incomplete. Complete proteins contain
amounts of all nine essentialamino acids.
SOURCES INCLUDE:
*Fish, meat, poultry, eggs,
milk, cheese, yogurt, andmany soybean products.
Incomplete proteins lack oneor more essential amino acids.
SOURCES INCLUDE:
*Beans, peas, nuts, and
whole grains.
Proteins have many functions:
- Help make new cells.
-Help make and repair
tissues.
- Help make enzymes,
hormones, and antibodies.
- Provide energy.
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Nutrients that Regulate Vitamins, minerals,
andwaterare nutrientsthat work with the energy-providing nutrients to besure that the bodyfunctions properly.
Water is the most vitalnutrient because itprovides the means for allother nutrients to be carrythroughout the body.
Eating a variety of foodsin the right amounts isusually all that is neededto get daily supply ofvitamins and minerals.
Vitamins, minerals, andwater are not digested byour body, and they do notprovide Calories. Insteadvitamins, minerals, and
water are released fromfoods we eat and areabsorbed by the bodystissues. They work withcarbohydrates, fats, and
proteins to promotegrowth and regulate bodyprocesses.
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Water-soluble vitaminsdissolve in
water and pass easily into the bloodduring digestion. The body does notstore these so they need to bereplenished regularly. Includesvitamins C, B1 ,B2, Niacin, B6, Folicacid, and B12.
Fat-soluble vitaminsare
absorbed, stored, and transportedin fat. Your body stores these
vitamins in your fatty tissue, liver,
and kidneys. Excess buildup can
be toxic.These include vitamins A,
D, E, and K.
Vitamins are compounds that help regulate many vital body
processes that include:
1. Digestion 2. Absorption 3. Metabolism 4.Circulation
Vitamins are classified into two groups:
Minerals are substances that the body cannotmanufacture but are needed for forming healthybones and teeth and regulating many vital body
processes.
Importantmineralsinclude:
-Calcium -Phosphorus Magnesium -Iron
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Vitamins Vitamins help build
bones and tissues,
and they also help
change
carbohydrates andfats into energy.
Because the body
cannot make most
vitamins, they mustbe supplied by the
foods we eat.
Some diseases can
develop because of lack
of a particular vitamin.
Vitamins are
compounds found inliving things and are
needed in small amounts
for life and growth and to
prevent diseases.
Fat soluble Vitamins di l f t d b t d
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Fat-soluble Vitamins - dissolve fat and can be storedin the body.
Vitamin Sources Functions
in Body
Signs of
Toxicity
Signs of
deficiency
Vitamin
A
Orange, yellow, green
vegetables, liver, margarine,
and egg yolk
Maintains healthy
eyes, skin, bone
growth and tooth
development,
possible aid in
cancer protection
Nausea, vomiting,
dry skin, rashes,
hair loss,
headache, fatigue
Night blindness, eye-
infections, rough skin,
respiratory infections
Vitamin
D
Milk, eggs, liver, exposure
of skin to suns ultraviolet
rays
Promotes
absorption of
phosphorus and
calcium to build
and maintain
bones
Loss of appetite,
headache, nausea,
weakness,
calcification of
bone and soft
tissue
Rickets (poor bone
development),
malformation of teeth
VitaminE
Wheat germ, whole grains,vegetable oils, legumes,
nuts, dark green leafy
vegetables
Protects redblood cells;
stabilizes cell
membranes
General digestivediscomfort
Rupture of red bloodcells, anemia, nerve
abnormalities
Vitamin
K
Green leafy vegetables,
liver, kale, cabbage; made
in body by intestinal
bacteria
Assists in normal
clotting of blood
Anemia Slow clotting of blood,
hemorrhage especially
in newborns
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Water-soluble Vitamins
Water-soluble vitamins dissolve in water.
Because water-soluble vitamins are not stored
by the body to any extent, foods reach in these
vitamins must be eaten more often than foodswith fat-soluble vitamins.
Fruits and vegetables are good source of water
soluble vitamins.
Water-soluble vitamins are: Thiamin (B1),
Riboflavin (B2), Niacin, Vitamin B6, Folacin
(Folic acid), Vitamin B12, Pantothenic acid,
biotin, Vitamin C (Ascorbic acid).
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Minerals
Minerals are simple substances found in theenvironment that are essential to the bodysfunctioning.
Minerals are used to regulate a wide range ofbody processes, from bone formation to bloodclotting, and they are important for the bodystructure.
Most minerals are either quickly used or lost inwaste products, therefore we must eat mineral-rich foods daily to replenish our supply. Iron isan exceptionit tends to be kept and recycledby the body, except when there is a blood loss.
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Major Minerals: calcium, phosphorus,magnesium, potassium, sulfur, sodium, and chlorine
Calcium keeps the nervous system workingwell and is needed for blood clotting.Osteoporosis is disease caused by calciumdeficiency.
Sodium and potassium help regulate thepassage of fluids in and out of cells. Toomuch sodium in the diet may aggravate highblood pressure or hypertension, increasingthe risk of heart attack, stroke or kidney
disease. Table salt is one source of sodium inthe diet. Most sodium comes in food.
Deficiency of potassium can lead to muscleweakness and abnormal heart beat.
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Trace Minerals: iron, iodine, manganese,zinc, copper, and fluorine
The majority of the minerals needed for the body tofunction are only required in very small, or traceamounts.
Iron is a vital part of hemoglobin a substance in redblood cells that carries oxygen to all parts of the body.Insufficient iron may cause anemia, a disease in whichthe body has either too few red blood cells or too littlehemoglobin. As result too little oxygen is carried tocells of the body.
Iodine is needed for the thyroid gland to functionproperly. The thyroid gland produces hormones thatcontrol how quickly chemical reactions occur in ourbody. Too little iodine thyroid gland enlarged. Theprimary sources are seafood and iodized table salt.
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Water helps to maintain many bodily functions.
Lubricates your joints and mucous membranes.
- Enables you to swallow and digest foods.
- Absorb other nutrients, and eliminate wastes.
- Perspiration helps maintain normal bodytemperature.
Water makes up around 65% of the body.
Its important to drink at least 8 cups of water aday to maintain health.
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Water Water is found in every
cell, in the spaces aroundthe cells, in the fluid
tissues of the body, and
in body cavities
Water carries dissolvednutrients throughout our
body and assists in all of
its functions such as:
digesting foods, removing
wastes, regulating
temperature, and
cushioning sensitive parts
of our body.
Each day we lose two to
three quarts of water andif this water is not
replaced the body can
dehydrate.
When minerals aredissolved, they break
apart into ions. The ions
formed in body fluids are
called electrolytes. Theseions play a central role in
water balance in the
body.
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Are You Eating A Balanced Diet?
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Product labeling advertise a foods nutritious value. Somecommon used terms are light, less, free, more, rich, rich in, lean, orexcellent source of. Many food products have open dates on their label.Examples are expiration date, freshness date, pack date, and sell-by date.
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1. Food Allergy - a condition in which the bodys immune
system reacts to substances in some foods.Allergies to peanuts, tree nuts, eggs, wheat, soy,fish, and shellfish.
A simple blood test can can indicate whether aperson is allergic to a specific food.
These reactions may include rash, hives, or itchinessof the skin; vomiting, diarrhea or abdominal pain; oritchy eyes and sneezing.
2. Food Intolerance - a negative reaction to a food orpart of a food caused by a metabolic problem.
The inability to digest parts of certain foods or
food components.
May be associated with certain foods such as milkor wheat, or even with some food additives.
Common symptoms include nausea, vomiting,diarrhea, and fever.
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3. Foodborne Illness A term that means a person has foodpoisoning.
To prevent foodborne illness you should clean,separate, cook and chill food when handling it.
A foodborne illness can result from eating foodscontaminated with pathogens or poisonous chemicals.
The symptoms from the most common types of foodpoisoning generally start within 2 to 6 hours of eating thefood responsible. That time may be longer (even a number ofdays) or shorter, depending on the toxin or organism
responsible for the food poisoning. The possible symptomsinclude: nausea/vomiting, abdominal cramps, diarrhea,weakness, fever and headache.
Even though food poisoning is relatively rare in the UnitedStates, it affects between 60 and 80 million peopleworldwide each year and results in approximately 6 to 8
million deaths.
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