NUTRITION

NUTRITION

Nutrition - The sum of the process by which humans, animals and plants consume and use food is

Nutrient - a substance in food that helps with body processes.

Calorie - a unit of energy produced by food. 3500 Calories make 1 pound

Protein is a nutrient that is needed for growth and to build and repair body tissues.

Proteins also regulate body processes and supply energy.

Each gram of protein provides four calories (4 Cal/gram of protein)

PROTEINS CONT’D

There are two kinds of proteins: complete proteins and incomplete proteins.

Complete protein - is a protein that contains all of the essential amino acids

Incomplete protein - is a protein from plant sources that does not contain all of the essential amino acids.

AMINO ACIDS

• Amino acids - the building blocks that make up proteins

• Your body needs 20 amino acids to function properly, and your body can produce only 11 of them.

• Essential amino acids - the nine amino acids that your body cannot produce. These nine amino acids must come from the foods you eat.

Carbohydrate - a nutrient that is the main source of energy for the body Include sugars, starches, and fiber

Each gram of carbohydrates provide four calories (4 Cal/gram of carbohydrates)

Your body can store only limited amounts of carbohydrates. Excess carbohydrates are stored as fat.

SIMPLE VS. COMPLEX

Simple carbohydrates - sugars that enter the bloodstream rapidly and provide quick energy. Provide calories but few vitamins and minerals.

Complex carbohydrates – Starches and fibers that provide long-lasting energy.

Most of the calories in your diet should come from complex carbohydrates.

FIBER

• Fiber - the part of grains and plant foods that cannot be digested.

• Also is known as roughage, helps move food through the digestive system

• There are two types of fiber:– Insoluble fiber helps prevent constipation and is

associated with reduced risk of colon cancer

– Soluble fiber reduces your blood cholesterol level

and your risk of developing heart disease.

Fat - a nutrient that provides energy and helps the body store and use vitamins.

One gram of fat supplies nine calories of energy. (9 Cal/g of fat)

No more than 30 percent of daily caloric intake should come from fat.

Cholesterol is a fatlike substance made by the body and found in certain foods.

SATURATED VS. UNSATURATED

Saturated fat - a type of fat found in dairy products, solid vegetable fat, and meat and poultry. Usually are in solid form when at room

temperature and contribute to the level of cholesterol that is in a person’s blood.

Unsaturated fat - a type of fat obtained from plant products and fish. usually liquid at room temperature.

TRANS-FATTY ACIDS

Trans-fatty acids - fatty acids that are formed when vegetable oils are processed into solid fats, such as margarine or shortening

Hydrogenation - the process of converting vegetable oils into solid fats. Appear to raise blood cholesterol levels.

Vitamin - a nutrient that helps the body use carbohydrates, proteins, and fats.

provide no energy to the body directly, but help unleash energy stored in carbohydrates, proteins, and fats

There are two types of vitamins: fat-soluble vitamins and water-soluble vitamins.

FAT SOLUBLE VS. WATER SOLUBLE

Fat-soluble vitamin - a vitamin that dissolves in fat and can be stored in the body.

Water-soluble vitamin - a vitamin that dissolves in water and cannot be stored by the body in significant amounts.

FAT SOLUBLE VITAMINS

Fat-Soluble VitaminsFat solubles include vitamins A, D, E, and K.Vitamin A: Keeps eyes, hair, and skin healthy and

can be found in dairy products, fruits, and green and yellow vegetables.

Vitamin D: Aids in formation of bones and teeth; found in meat and dairy products.

Vitamin E: Helps form and maintain cells; found in green vegetables and whole-grain cereals.

Vitamin K: Necessary for normal blood clotting; found in leafy, green vegetables and cheese.

WATER SOLUBLE VITAMINS Vitamin B complex

Vitamin B1 , also called thiamin, is necessary for the function of nerves.

Vitamin B2, also called riboflavin, helps the body use energy.

Vitamin B3 is also known as niacin. Vitamin B6 helps the body use fat and take in protein. Vitamin B9, also called folacin, is necessary for the

formation of hemoglobin in red blood cells. Vitamin B12 is necessary for the formation of red

blood cells. Biotin is necessary for normal metabolism of

carbohydrates. Pantothenic acid is necessary for production of RNA

and DNA.

Mineral - a nutrient that regulates many chemical reactions in the body. Minerals are naturally occurring inorganic

substances Small amounts of some minerals are essential

in metabolism and nutrition Macro minerals - minerals that are

required in amounts greater than 100 mg. Examples include calcium, sodium, and potassium.

Trace minerals - minerals that are needed in very small amounts. Examples include iron and zinc.

TYPES OF TRACE MINERALS

Trace Mineral and Functions SourcesCopper: Necessary for Red meat, liver, seafood,

production of hemoglobin poultry, nuts, and legumesin red blood cells

Iodine: Necessary for Iodized salt, milk, cheese,production of the thyroid fish, whole-grain cerealsgland hormone and breads

Iron: Aids red blood cells in Liver, red meats, fish, eggs,transporting oxygen legumes, and whole-grain

products

Manganese: Aids in Whole-grain products, leafysynthesis of cholesterol green vegetables, fruits,and normal function of legumes, nutsnerve tissue

Zinc: Necessary for Seafood, red meats, milk, digestive enzymes and poultry, eggs, whole-grainhealing wounds cereals and breads

Water - a nutrient that is involved with all body processes Water makes up the basic part of the blood,

helps with waste removal, regulates body temperature, and cushions the spinal cord and joints.

Water makes up more than 60 percent of body mass.

You can survive without water only for about three days.

WATER CONT’D

Dehydration - a condition in which the water content of the body has fallen to an extremely low level. Common signs of dehydration include fatigue,

dry mouth, dizziness, weakness, flushed skin, headache, blurred vision, difficulty swallowing, dry skin, rapid pulse, and frequent urination.

5 MINUTE CHECK

1. Explain the difference between a complete protein and an incomplete protein.

2. For what does the body use carbohydrates?

3. Why is it important to get enough fiber in your diet?

4. What is saturated fat? 5. Compare and contrast fat-soluble

vitamins and water-soluble vitamins.