NutritionNutritionHealth 12Health 12

10/17/0710/17/07DO NOW:DO NOW:

What Do You Know about What Do You Know about Healthful Eating?Healthful Eating?

On Page 109 of your textbook, On Page 109 of your textbook, answer the “Myth or Fact” answer the “Myth or Fact” questions in your notebook.questions in your notebook.

You do not need to write out the You do not need to write out the questions.questions.

Focus of NutritionFocus of Nutrition The area of health that focuses The area of health that focuses

on:on:– Selecting foods that contain Selecting foods that contain

nutrientsnutrients

– Eating the number of Eating the number of recommended servings from recommended servings from the Food Guide Pyramidthe Food Guide Pyramid

– Following Dietary GuidelinesFollowing Dietary Guidelines

– Planning a healthful diet that Planning a healthful diet that reduces the risk of diseasereduces the risk of disease

Focus of NutritionFocus of Nutrition– Evaluating food labelsEvaluating food labels

– Developing healthful Developing healthful eating habitseating habits

– Protecting against food-Protecting against food-borne illnessesborne illnesses

– Maintaining a desirable Maintaining a desirable weight and body weight and body compositioncomposition

Selecting Foods that Contain Selecting Foods that Contain NutrientsNutrients

NutrientNutrient – A substance in – A substance in food that helps with body food that helps with body processes, helps with processes, helps with growth and repair of cells, growth and repair of cells, and provides and provides energyenergy– There are 6 basic classes There are 6 basic classes

of Nutrientsof Nutrients

Energy is measured in Energy is measured in caloriescalories– CalorieCalorie – unit of energy – unit of energy

produced by food and produced by food and used by the bodyused by the body

Classes of NutrientsClasses of Nutrients

No one food contains all the nutrients No one food contains all the nutrients needed for healthneeded for health

Basic classes of nutrients:Basic classes of nutrients:– ProteinsProteins– CarbohydratesCarbohydrates– FatsFats– VitaminsVitamins– MineralsMinerals– WaterWater

ProteinProtein Protein is a nutrient needed for:Protein is a nutrient needed for:

– Growth Growth – Building, Repairing, and Maintaining body Building, Repairing, and Maintaining body

tissuestissues– Supplying EnergySupplying Energy

Helps the body maintain strength and Helps the body maintain strength and resist infectionresist infection

Proteins form part of every cell in the Proteins form part of every cell in the body & make-up more then 50% of total body & make-up more then 50% of total body weightbody weight

Protein Protein (cont.)(cont.)

Each Each gramgram of protein provides of protein provides 4 calories4 calories of energy of energy

Diets deficient in protein can:Diets deficient in protein can:– Stunt a person’s growth Stunt a person’s growth – Impair the development of certain tissuesImpair the development of certain tissues– Impair mental developmentImpair mental development

Excess protein is Excess protein is burned asburned as energyenergy or or stored as fatstored as fat– Overeating ProteinsOvereating Proteins

Two types of proteins:Two types of proteins:– Complete ProteinsComplete Proteins– Incomplete ProteinsIncomplete Proteins

Complete ProteinComplete Protein Complete ProteinComplete Protein is a protein that contains is a protein that contains

all of the essential all of the essential amino acidsamino acids

Amino AcidsAmino Acids – – the building blocks that make the building blocks that make up proteinsup proteins

– The body needs 20 amino acids to function properlyThe body needs 20 amino acids to function properly (the body can produce 11 of these)(the body can produce 11 of these)

Sources:Sources:– Meat, Fish, Poultry, Milk, Yogurt, Eggs, and SoybeansMeat, Fish, Poultry, Milk, Yogurt, Eggs, and Soybeans

Essential Amino Acids Essential Amino Acids – the – the 99 amino acidsamino acids the body the body cannotcannot produce produce

– These must come from the foods we eatThese must come from the foods we eat

Incomplete ProteinIncomplete Protein An incomplete protein is a An incomplete protein is a

protein that does not contain protein that does not contain all of the essential amino acidsall of the essential amino acids

Come from plant sources:Come from plant sources:– Grains (whole Grains, pastas, and Grains (whole Grains, pastas, and

corn)corn)– Legumes (dried beans, peas, Legumes (dried beans, peas,

lentils)lentils)– Nuts and SeedsNuts and Seeds

– Combining different plant sources Combining different plant sources of incomplete proteins can of incomplete proteins can provide all of the essential amino provide all of the essential amino acidsacids

CarbohydratesCarbohydrates

Carbohydrates Carbohydrates – main source of energy for – main source of energy for the bodythe body

Include Include sugars, starches, and fibersugars, starches, and fiber

Supply Supply 4 calories of energy4 calories of energy per per gram of foodgram of food

Body can only store Body can only store limited amountslimited amounts of of carbohydratescarbohydrates

Excess carbohydrates converted and stored as Excess carbohydrates converted and stored as fatfat

Carbohydrates Carbohydrates (cont.)(cont.)

Sources of Carbohydrates:Sources of Carbohydrates:– Vegetables, beans, potatoes, pasta, Vegetables, beans, potatoes, pasta,

breads, rice, bran, popcorn, and fruitbreads, rice, bran, popcorn, and fruit

Types of Carbohydrates: Types of Carbohydrates: – Simple CarbohydratesSimple Carbohydrates– Complex Carbohydrates Complex Carbohydrates

Simple CarbohydratesSimple Carbohydrates Simple CarbohydratesSimple Carbohydrates are sugars that are sugars that

enter the bloodstream rapidly and enter the bloodstream rapidly and provide quick energyprovide quick energy– Found naturally in Found naturally in fruits, honey, and milkfruits, honey, and milk

– Processed sugar (table sugar) Processed sugar (table sugar)

is added to many foods during is added to many foods during

processing processing (sweets, ketchup, (sweets, ketchup,

sauces, soda)sauces, soda)

Provide Provide caloriescalories but but few vitaminsfew vitamins

and mineralsand minerals

Complex carbohydratesComplex carbohydrates Complex carbohydratesComplex carbohydrates are are

starches and fiberstarches and fiber Sources: grains (breads/pasta), vegetables Sources: grains (breads/pasta), vegetables

(potatoes/beans)(potatoes/beans)

StarchStarch – food substance that is made and – food substance that is made and stored in most plantsstored in most plants

FiberFiber – the part of grains and plant – the part of grains and plant

that cannot be digestedthat cannot be digested Good for DigestionGood for Digestion Makes you feel fullMakes you feel full Reduces cholesterol and risk Reduces cholesterol and risk

of heart diseaseof heart disease Sources: wheat, bran, cereals, Sources: wheat, bran, cereals,

fruit, vegetablesfruit, vegetables

Carbohydrates Carbohydrates (cont.)(cont.)

Carbohydrates are converted to Carbohydrates are converted to glucose (simple sugar)glucose (simple sugar)

Used for Used for energyenergy

Excess converted to glycogen, stored Excess converted to glycogen, stored in muscles (converted back to in muscles (converted back to glucose when needed for energy)glucose when needed for energy)

FatsFats A A FatFat is a nutrient that provides energy is a nutrient that provides energy

and helps the body store and use vitaminsand helps the body store and use vitamins

1 gram of fat supplies 9 calories of energy1 gram of fat supplies 9 calories of energy

StoreStore and transport fat-soluble vitamins and transport fat-soluble vitamins

Fat Soluble VitaminsFat Soluble Vitamins – vitamins that – vitamins that dissolve in fat and can be stored in the dissolve in fat and can be stored in the bodybody– Include Vitamins A, D, E, and KInclude Vitamins A, D, E, and K

Fats Fats (cont.)(cont.)

Fats are stored as fat tissue that Fats are stored as fat tissue that surrounds and cushions internal surrounds and cushions internal organsorgans

They contribute to the taste and They contribute to the taste and texture of many foodstexture of many foods

Fats are needed for:Fats are needed for:– Maintaining body heatMaintaining body heat– Store and use vitaminsStore and use vitamins– Maintaining an energy reserveMaintaining an energy reserve– Build brain cells and nerve tissuesBuild brain cells and nerve tissues

FatsFats There are two main types of fats:There are two main types of fats:

– Saturated FatsSaturated Fats– Unsaturated FatsUnsaturated Fats

Saturated FatsSaturated Fats – – A type of fat from dairy A type of fat from dairy products, solid vegetable fat, and meat and products, solid vegetable fat, and meat and poultrypoultry– Usually in solid form when at room temperatureUsually in solid form when at room temperature– Contribute to the level of cholesterol that is in a Contribute to the level of cholesterol that is in a

person’s bloodperson’s blood CholesterolCholesterol – – A fat-like substance made by the body A fat-like substance made by the body

and found in certain foodsand found in certain foods Dietary CholesterolDietary Cholesterol – – Cholesterol in foodCholesterol in food

– Found in foods of animal origins (Meats, Dairy Products) Found in foods of animal origins (Meats, Dairy Products) – Blood cholesterol level is combination of the dietary Blood cholesterol level is combination of the dietary

cholesterol and cholesterol produced by the bodycholesterol and cholesterol produced by the body

Fats Fats (cont.)(cont.)

Dietary Cholesterol:Dietary Cholesterol:– Found in foods of animal origins (Meats, Dairy Found in foods of animal origins (Meats, Dairy

Products)Products)– Blood cholesterol level is combination of Blood cholesterol level is combination of dietary dietary

cholesterolcholesterol and and cholesterol produced by the bodycholesterol produced by the body

Prevention of high blood cholesterol levels:Prevention of high blood cholesterol levels:– Eat fewer saturated fatsEat fewer saturated fats– Reduce the risk of heart disease and some Reduce the risk of heart disease and some

cancerscancers

Unsaturated FatsUnsaturated Fats

Unsaturated FatUnsaturated Fat – – Obtained from Obtained from plant products and fish and is usually plant products and fish and is usually liquid at room temperatureliquid at room temperature

Two types of unsaturated fats:Two types of unsaturated fats:– Polyunsaturated FatsPolyunsaturated Fats ( (sunflower, sunflower,

corn, and soybean oilscorn, and soybean oils))– Monounsaturated FatsMonounsaturated Fats ( (olive oil, olive oil,

canola oilcanola oil))

Fats Fats (cont.)(cont.)

Visible FatVisible Fat – – Fat that can be seen when Fat that can be seen when looking at foodlooking at food

Invisible FatInvisible Fat – – Fat that cannot be seen Fat that cannot be seen when looking at food (ex: the eggs and when looking at food (ex: the eggs and shortening in a piece of cake)shortening in a piece of cake)

Trans Fatty AcidsTrans Fatty Acids – – produced when produced when polyunsaturated fats are hydrogenatedpolyunsaturated fats are hydrogenated – Raise cholesterol and contribute to other health Raise cholesterol and contribute to other health

problems problems

VitaminsVitamins

VitaminVitamin – A nutrient that helps the – A nutrient that helps the body use carbohydrates, proteins, body use carbohydrates, proteins, and fatsand fats– Do not supply energyDo not supply energy– Needed for a balanced dietNeeded for a balanced diet

– Two types of Vitamins:Two types of Vitamins: Fat-solubleFat-soluble Water-solubleWater-soluble

Types of VitaminsTypes of Vitamins

Fat-soluble vitaminsFat-soluble vitamins – – a vitamin that a vitamin that dissolves in fat and can be stored in the dissolves in fat and can be stored in the bodybody– There are 4 fat-soluble vitamins: A, D, E, KThere are 4 fat-soluble vitamins: A, D, E, K– Stored primarily in the liverStored primarily in the liver

Water-soluble vitamins Water-soluble vitamins – – a vitamin that a vitamin that dissolves in water and cannot be stored in dissolves in water and cannot be stored in the bodythe body– Examples: B complex, Vitamin CExamples: B complex, Vitamin C

Vitamin Deficiencies Vitamin Deficiencies Those who do not eat a balanced diet may develop Those who do not eat a balanced diet may develop

vitamin vitamin deficienciesdeficiencies

– Vitamin C deficiencyVitamin C deficiency – – Symptoms: Loosened teeth and gum diseaseSymptoms: Loosened teeth and gum disease

– Vitamin D deficiencyVitamin D deficiency – – Symptoms: Rickets, poor teeth, soft bones in adults Symptoms: Rickets, poor teeth, soft bones in adults

– Rare in US – most common in underdeveloped countriesRare in US – most common in underdeveloped countries

– Foods are the best source of nutrientsFoods are the best source of nutrients

Minerals Minerals

MineralMineral – – a nutrient that regulates a nutrient that regulates many chemical reactions in the bodymany chemical reactions in the body

Two types of Minerals:Two types of Minerals:– Macro MineralsMacro Minerals (calcium, sodium) (calcium, sodium)

Required in amounts greater then 100mgRequired in amounts greater then 100mg

– Trace MineralsTrace Minerals (iron, zinc) (iron, zinc) As important to the body as macro mineralsAs important to the body as macro minerals

Minerals Minerals (cont.)(cont.)

Iron Iron – – an important component of hemoglobin an important component of hemoglobin and functions as a carrier of oxygen in the and functions as a carrier of oxygen in the bodybody

Iron deficiency can lead to Iron deficiency can lead to anemiaanemia– Condition in which the body is unable to produce Condition in which the body is unable to produce

sufficient red blood cellssufficient red blood cells A person who does A person who does notnot get enough iron: get enough iron:

– Susceptible to illnesses and infectionSusceptible to illnesses and infection– Poor appetitePoor appetite– Feel weakFeel weak– Continually tiredContinually tired– Decrease in the body’s ability to transport oxygenDecrease in the body’s ability to transport oxygen

Minerals Minerals (cont.)(cont.)

Calcium – Calcium – – needed for building bones and teeth needed for building bones and teeth – maintains bone strengthmaintains bone strength– Functions in the contraction of muscles Functions in the contraction of muscles

and in blood clottingand in blood clotting– Sources: Milk and milk products, dark Sources: Milk and milk products, dark

green leafy vegetables, calcium fortified green leafy vegetables, calcium fortified orange juice, dried beansorange juice, dried beans

SodiumSodium

Sodium – regulates and maintains Sodium – regulates and maintains the balance of fluids in the bodythe balance of fluids in the body

Source: table saltSource: table salt Occurs naturally in many foods and Occurs naturally in many foods and

added to many processed foodsadded to many processed foods Extra salt is not needed to maintain Extra salt is not needed to maintain

adequate intakeadequate intake

WaterWater Water – a nutrient that is involved Water – a nutrient that is involved

with all body processeswith all body processes– Makes up the basic part of the bloodMakes up the basic part of the blood– Helps with waste removalHelps with waste removal– Regulates body temperatureRegulates body temperature– Cushions the spinal cord and jointsCushions the spinal cord and joints– Makes up more then 60% of body massMakes up more then 60% of body mass– Carries nutrients to all body cells and Carries nutrients to all body cells and

waste products from the cells to the waste products from the cells to the kidneyskidneys

Water Water (cont.)(cont.)

Water leaves the body through Water leaves the body through perspiration and urineperspiration and urine

People can only survive 3 days without People can only survive 3 days without waterwater

DehydrationDehydration – a condition in which – a condition in which the water content of the body has the water content of the body has fallen to a low levelfallen to a low level