NutritionNutrition

Junior HealthJunior Health

Do NowDo Now

Define Nutrients.Define Nutrients. Define calorie.Define calorie. What are the body’s What are the body’s

function/Daily Caloric intake: %function/Daily Caloric intake: %– Protein=?Protein=?– Carbs=?Carbs=?– Fats=?Fats=?

NutrientsNutrients

A compound in food that the body A compound in food that the body requires for proper growth, requires for proper growth, maintenance, and functioning.maintenance, and functioning.

There are 6 classes of nutrients.There are 6 classes of nutrients.- - CarbohydratesCarbohydrates- Protein- Protein- Fats- Fats- Vitamins- Vitamins- Minerals- Minerals- Water- Water

Recommended Dietary/Daily Recommended Dietary/Daily AllowanceAllowance

TThe Government’s he Government’s recommendations. recommendations. A daily dietary intake that meets A daily dietary intake that meets nutrient requirements.nutrient requirements.

–Maintains good health.Maintains good health.–Decreases risk to Decreases risk to

diet-related illness.diet-related illness.

Nutrients and EnergyNutrients and Energy

Carbohydrates, Proteins, and Fats Carbohydrates, Proteins, and Fats provide energy for the body provide energy for the body because they contain CALORIES.because they contain CALORIES.

Calorie: a unit used to measure Calorie: a unit used to measure energy in food.energy in food.

How do you measure the How do you measure the energy in food?energy in food?

Calories – a unit used to measure energyCalories – a unit used to measure energy

Carbohydrates = 4 calories per gram

Proteins = 4 calories per gram

Fats = 9 calories per gram

The body stores extra energy from carbohydrates, The body stores extra energy from carbohydrates, fats, or proteins you eat as either glycogen or body fats, or proteins you eat as either glycogen or body fat. fat.

How Many Calories?How Many Calories?

31 grams of carbs = 31 grams of carbs =

6 grams of fat = 6 grams of fat =

8 grams of protein = 8 grams of protein =

The CarbohydratesThe Carbohydrates

StarchesStarches

FibersFibers

SugarsSugars

Provide energy in the form of glucose.

CarbohydratesCarbohydrates

A class of nutrients that include A class of nutrients that include sugars, starches, and fibers.sugars, starches, and fibers.

Carbohydrates are the body’s Carbohydrates are the body’s preferred source of energy, preferred source of energy, supplying four (4) calories per gram.supplying four (4) calories per gram.

55-60% of the days caloric intake55-60% of the days caloric intake Carbohydrates are classified into Carbohydrates are classified into

simple or complex.simple or complex.

Simple Simple CarbohydratesCarbohydratesDefinition; Definition;

Called “simple sugars”. Called “simple sugars”. Includes glucose.Includes glucose.Found naturally in foods.Found naturally in foods.

Examples; Examples; Table sugar & honey.Table sugar & honey.Candy & soda.Candy & soda.Apples, melons, berries & oranges.Apples, melons, berries & oranges.Spinach, broccoli & carrots.Spinach, broccoli & carrots.Milk & ice cream.Milk & ice cream.

Complex Complex CarbohydratesCarbohydrates

DefinitionDefinitionCombination of starch (energy) and Combination of starch (energy) and fiber (helps with bodily functions).fiber (helps with bodily functions).During digestion these starches break During digestion these starches break down to sugars.down to sugars.

Examples Examples Bread, cereals, pasta, Bread, cereals, pasta, rice, potatoes, yams, rice, potatoes, yams, corn & peas.corn & peas.Beans; chick peas, Beans; chick peas, kidney & lima.kidney & lima.

The Role of The Role of CarbohydratesCarbohydrates Before your body can use Before your body can use

carbohydrates it must first convert carbohydrates it must first convert them to Glucose.them to Glucose.

Glucose – a simple sugar and the Glucose – a simple sugar and the body’s main fuel.body’s main fuel.

Glycogen is glucose that is stored in Glycogen is glucose that is stored in the liver and muscles until needed.the liver and muscles until needed.

Excess Carbohydrates is stored as Excess Carbohydrates is stored as adipose tissue or body fat.adipose tissue or body fat.

FiberFiber Fiber is a plant form of carbohydrate that Fiber is a plant form of carbohydrate that

helps maintain the health of the digestive helps maintain the health of the digestive tract.tract.– binds with cholesterol and carries it out of the binds with cholesterol and carries it out of the

bodybody– helps control diabetes by balancing blood helps control diabetes by balancing blood

glucoseglucose– reduces risk of heart disease.reduces risk of heart disease.

Fiber may also help to control body fat. Fiber may also help to control body fat. High fiber diet fills up a person sooner on High fiber diet fills up a person sooner on fewer calories.fewer calories.

The body needs about 25 grams of fiber per The body needs about 25 grams of fiber per day.day.

What are some sources of fiber?What are some sources of fiber?

ProteinProteinFunction in the body?Function in the body?Body’s last source of energy.Body’s last source of energy.

– 4 calories per gram. 4 calories per gram. Contains amino acids; Contains amino acids; building blocks used to repair building blocks used to repair the body.the body.Builds & repairs body tissue.Builds & repairs body tissue.Helps body function properly.Helps body function properly.10-15 % of day’s caloric intake.10-15 % of day’s caloric intake.

Is it an energy nutrient? YESYES

Role of ProteinsRole of Proteins The body’s machinery, and involved The body’s machinery, and involved

in the function of all cells.in the function of all cells. Protein is needed to build and repair Protein is needed to build and repair

body tissues, including muscles.body tissues, including muscles. Protein also keeps skin, nails, and hair Protein also keeps skin, nails, and hair

healthy, and defends against germs.healthy, and defends against germs. Amino Acids are the building blocks of Amino Acids are the building blocks of

protein and provide energy.protein and provide energy. Where are proteins found?Where are proteins found?

Complete ProteinComplete ProteinDefinition-Definition- provides the provides the body with all the amino acids body with all the amino acids needed to build & repair. needed to build & repair. Found in; meat, fish, milk, eggs Found in; meat, fish, milk, eggs & cheese. & cheese.

Incomplete ProteinIncomplete Protein DefinitionDefinition; A protein source low in ; A protein source low in

essential amino acids. essential amino acids. Two or more incomplete proteins Two or more incomplete proteins

together provide adequate amounts together provide adequate amounts of all the essential amino acids. of all the essential amino acids. (whole (whole grain bagel with peanut butter)grain bagel with peanut butter)

Food examples; Legumes (beans), Food examples; Legumes (beans), nuts & whole grains.nuts & whole grains.

Fats (lipids)Fats (lipids)Function in the body?Function in the body?Provides energy (2Provides energy (2ndnd source used). source used).

9 calories per gram.9 calories per gram.Protect against injury (cushion).Protect against injury (cushion).Insulates body.Insulates body.Carries Vitamins A, D, E & K.Carries Vitamins A, D, E & K.No more than 30% of daily caloric intake.No more than 30% of daily caloric intake.Too much fat is linked to obesity, heart Too much fat is linked to obesity, heart attacks, and other health problems.attacks, and other health problems.

Is it an energy nutrient?Is it an energy nutrient? YESYES

Saturated FatsSaturated Fats““Bad fat” including Trans Fats.Bad fat” including Trans Fats.

Some come from animal sources; Some come from animal sources; meat, egg, cheese, butter & milk.meat, egg, cheese, butter & milk.Some come in the form of plants;Some come in the form of plants;

coconut & palm oil.coconut & palm oil.

Unsaturated Unsaturated FatsFats““Good fat”.Good fat”.

Food examples:Food examples:1.1.Vegetable oils; corn oil, canola oil Vegetable oils; corn oil, canola oil & olive oil.& olive oil.2.2.Nuts, seeds & avocado.Nuts, seeds & avocado.3.3.Seafood; Seafood; salmon, tuna, flounder, salmon, tuna, flounder, herring & trout.herring & trout.

Role of FatsRole of Fats

Supply the fuel for the body, Supply the fuel for the body, transport fat-soluble vitamins transport fat-soluble vitamins (A,D,E, K), important for a healthy (A,D,E, K), important for a healthy nervous system, helps insulate the nervous system, helps insulate the body, and serves as a cushion to body, and serves as a cushion to protect organs against injury.protect organs against injury.

Fats come in two forms:Fats come in two forms:

-Saturated-Saturated

-Unsaturated-Unsaturated

CholesterolCholesterol

A fat-like substance that is produced in A fat-like substance that is produced in the liver of all animals, found only in the liver of all animals, found only in foods of animal origin.foods of animal origin.

Cholesterol level in the body is Cholesterol level in the body is increased by consuming saturated fats.increased by consuming saturated fats.

Your body requires some cholesterol – Your body requires some cholesterol – production of hormones and protective production of hormones and protective sheath around nerve fibers.sheath around nerve fibers.

CholesterolCholesterol

Transported through the blood in Transported through the blood in 2 forms:2 forms:

LDL (“Bad”) – tends to deposit LDL (“Bad”) – tends to deposit cholesterol on the walls of the blood cholesterol on the walls of the blood vesselsvessels

HDL (“Good”) – removes cholesterol HDL (“Good”) – removes cholesterol from the cells.from the cells.

Exercise raises HDL, Low fat diet Exercise raises HDL, Low fat diet lowers LDLlowers LDL

NutrientsNutrients

A compound in food that the body A compound in food that the body requires for proper growth, requires for proper growth, maintenance, and functioning.maintenance, and functioning.

There are 6 classes of nutrients.There are 6 classes of nutrients.- Carbohydrates- Carbohydrates- Protein- Protein- Fats- Fats- Vitamins- Vitamins- Minerals- Minerals- Water- Water

VitaminsVitaminsDefinitionDefinition- A substance made by plants or - A substance made by plants or animals.animals.

Found in; fruits, vegetables & vitamin Found in; fruits, vegetables & vitamin supplements.supplements.

FunctionsFunctions1. Helps regulate important body 1. Helps regulate important body functions.functions.

-digestion, absorption & metabolism.-digestion, absorption & metabolism.2. Required for growth & development.2. Required for growth & development.3. Helps with overall body function.3. Helps with overall body function.

VitaminsVitamins

Each Vitamin performs a Each Vitamin performs a different function.different function.

Vitamins do NOT have Vitamins do NOT have caloriescalories

Too little or too much of any Too little or too much of any vitamin may be harmful.vitamin may be harmful.

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

Fat SolubleFat SolubleVitaminsVitamins

Absorbed & Absorbed & stored into stored into the body’s the body’s fatfat

Vitamin AVitamin AVitamin D Vitamin D (sun)(sun)Vitamin EVitamin EVitamin KVitamin K

Water Soluble Water Soluble VitaminsVitamins

•Must absorb everyday, not stored•Travels & used through body’s fluid .•Released through urine.

Vitamin BVitamin C

VitaminsVitamins Vitamin A helps the body fight infections, Vitamin A helps the body fight infections,

maintains normal, healthy skin, and promotes maintains normal, healthy skin, and promotes growth.growth.

Vitamin D promotes growth and health of Vitamin D promotes growth and health of bones. bones.

Vitamin E protects the body cells from attack Vitamin E protects the body cells from attack by oxygen (oxidation), and is also an by oxygen (oxidation), and is also an antioxidant.antioxidant.

Vitamin K helps with blood clotting and bone Vitamin K helps with blood clotting and bone growth.growth.

Vitamin C strengthens blood vessel walls, Vitamin C strengthens blood vessel walls, helps wounds heal, helps bones grow, helps wounds heal, helps bones grow, strengthens resistance to infections, and is an strengthens resistance to infections, and is an antioxidant.antioxidant.

Vitamin B helps the body use protein and form Vitamin B helps the body use protein and form red blood cells.red blood cells.

MineralMineralss

FunctionFunctionHelps body grow & develop.Helps body grow & develop.Helps hydrate the bodyHelps hydrate the bodyRegulate many vital body processes.Regulate many vital body processes.Most important minerals include: Most important minerals include:

-calcium -calcium –sodium –sodium –potassium –potassium -iron-iron

ElectrolytesElectrolytes Sodium, Chloride, and Potassium are the Sodium, Chloride, and Potassium are the

three minerals that make up the three minerals that make up the electrolytes.electrolytes.

Electrolytes are minerals that dissolve in Electrolytes are minerals that dissolve in the body fluids and carry electrical charges.the body fluids and carry electrical charges.

Electrolytes help maintain the proper Electrolytes help maintain the proper balance of fluids in the body, when fluids balance of fluids in the body, when fluids are lost through sweat, blood, or urine so are lost through sweat, blood, or urine so are electrolytes.are electrolytes.

What should you drink if you lost a lot of What should you drink if you lost a lot of electrolytes?electrolytes?

WaterWaterMost vital nutrient.Most vital nutrient.

FunctionFunctionCarries nutrients to your cells Carries nutrients to your cells and removes wastes.and removes wastes.•Consume 6-8 cups a day.Consume 6-8 cups a day.•Body loses 6-8 cups through Body loses 6-8 cups through urine and sweat a day.urine and sweat a day.