unit 3 introduction to nutrition & the nutrients
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UNIT 3 Introduction to Nutrition & The Nutrients. The ‘Meat & Potatoes’ of Nutrition . What is Nutrition?. What you eat, why you eat, and how the food you eat affects your body and your health Food provides 2 basic needs: Energy Nutrients. Energy and Nutrients. Energy - PowerPoint PPT PresentationTRANSCRIPT
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UNIT 3Introduction to Nutrition
& The Nutrients
The ‘Meat & Potatoes’ of Nutrition
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What is Nutrition?• What you eat, why you eat, and how
the food you eat affects your body and your health
• Food provides 2 basic needs:1. Energy2. Nutrients
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Energy and Nutrients• Energy
– Measured in calories– Allows body to carry out functions and for an
active lifestyle
• Nutrients – Chemicals in food– Body needs to carry out functions
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Energy• Calorie needs each day depend on:
Activity levelAgeWeightGenderGrowth
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Energy Balance• Energy balance and weight maintenance occurs
when:
ENERGY IN = ENERGY OUT
• More energy IN than OUT over time = weight gain
• More energy OUT than IN over time = weight loss
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Energy Balance
• Don’t count calories
• Focus on healthy food choices using Canada’s Food Guide and lead an active lifestyle
www.nestlenutrition.com
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Estimated Energy Requirements
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What are the 6 Main Types of Nutrients?Complete word scramble:
CarbohydratesProteins
FatsVitaminsMinerals
Water
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Flying Penguins Can Vacuum My
Windows
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Nutrients• Macronutrients - your body needs in large
quantities:• Carbohydrates• Protein• Fat• Water
• Micronutrients – your body needs in smaller quantities: • Vitamins• Minerals
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The Energy-Providing Nutrients1. Carbohydrates
2. Proteins3. Fats
• Carbohydrates provide 4 calories / gram• Proteins provide 4 calories / gram• Fats provide 9 calories / gram
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Magic Nutrient Math!• Find a food label and I’ll tell you how many
calories is in it!
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Recommended Energy Distribution 14-18 yearsEnergy Source Distribution
Carbohydrates45-65%
Fats25-35%
Proteins10-30%
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Carbohydrates
• Main source of energy (fuel)
• Essential for brain function
• Excess converted and stored as fat
• Body can use other energy-producing
nutrients for energy
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Complex Carbohydrates
• Includes Starches and Dietary Fibre• Found in grains products, nuts, seeds,
legumes, fruits and vegetables
• Dietary Fibre– The only form of carbohydrate that does not
provide energy– Found only in foods from plant sources
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Types of Dietary Fibre• Insoluble Fibre
– Promotes regular bowel movements
• Soluble fibre– Helps reduce blood cholesterol levels
• Get enough fibre by: Eating a variety of plant
foods everyday!
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Simple Carbohydrates • Another Name = Sugars
• Many types and names
• Examples of refined sugars: corn syrup,
honey, molasses, brown sugar, table sugar
• Eating large amounts can lead to weight gain
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Proteins
• Used for growth and repair
• Building blocks of the body
– Made up of chains of amino acids
• Helps us fight disease (immune system)
• Can be used for energy
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Types of Protein• Complete Protein (animal sources)
– Provide all 9 essential amino acids
– Examples include: Meat, poultry, fish, eggs, milk products,
soy products
• Incomplete Protein (plant sources)– Missing one or more of the 9 essential amino acids
– Exception – soybeans
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Fats• Provide a concentrated store of energy
• Contain essential fatty acids and fat soluble vitamins
• Insulates the body
• Cushions vital organs, like the heart and liver
• Too much fat can increase risk of illness
• Ways to limit: choose lean / low fat foods, choose
healthy fats, choose fruits, vegetables & whole grains
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Types of Fats• Saturated Fat
– Harmful in excess – work to reduce the amount consumed
in diet
– Usually from an animal source
– Meat, poultry skin, whole-milk products (e.g. butter,
cream), tropical oils (e.g. palm oil)
• Monounsaturated Fat– Healthier source of fat from vegetable sources
– Olive Oil, canola oil, avocado, olives, peanuts
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• Polyunsaturated Fat– Healthier source of fat that may help lower cholesterol
– Corn, Soybean & Safflower Oil
• Trans Fat– Can be harmful
– Mostly from processed/packaged foods
– Packaged cookies, crackers, “hydrogenated oil”
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General Rule for Fat• Fats that are SOLID at
room temperature, such as butter, are made up mainly of saturated fat (or trans fat)
• Fats that are LIQUID at room temperature, such as corn oil or olive oil, are composed primarily of unsaturated fat.
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Water• Most cells contain more than 75% water
• Water delivers nutrients
• Regulates body temperature
• Lubricates joints
• Shock absorber
• Helps flush wastes/ toxins
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Vitamins
• Do not provide energy
• 13 needed for good health
• Water soluble (e.g. Vitamins C and B
complex)
• Fat soluble (Vitamins A, D, E, and K)
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Minerals• Do not provide energy
• Major Minerals: needed in relatively large
amounts
• Electrolytes: work to maintain fluid balance
• Trace Minerals: needed in very small
amounts, but are just as important
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To Consider:• An apple and a small chocolate bar have
the same number of calories.– What would be the better snack choice?– Why?
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Nutrient-Dense Foods
• Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories.
• A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains
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Empty Calorie Foods• Empty calories are found in foods
that are high in calories but low in nutrients.
• Those low-nutrient extra calories often come from come from sugar, fat and alcohol.
• Examples are: soft drinks and fruit drinks, candy, cookies, donuts, pastries, margarine, bacon, and all deep-fat fried foods.
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Nutrient-Dense Foods vs. Empty Calorie Foods
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Nutrient Super Heroes• Use handout and your own technology
(smartphones, etc.) to create a nutrient super hero.
Include:1) Super Hero Name2) Super powers in the body - what can it do?3) Arch nemesis (enemy) – what happens if you get too
much or too little of the nutrient?4) Secret abode – what foods the super hero can be
found in?