chapter 15.1
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Chapter 15.1. Why do we eat & Nutrition and Nutrients. Why do we eat?. Physical Needs: Nutrients —chemicals found in food, the body needs to function properly. Nutrition —study of foods and the way your body uses them. Why do we eat?, cont. Psychological Needs: - PowerPoint PPT PresentationTRANSCRIPT
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Chapter 15.1Why do we eat &Nutrition and Nutrients
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Why do we eat? Physical Needs:
Nutrients—chemicals found in food, the body needs to function properly.
Nutrition—study of foods and the way your body uses them.
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Why do we eat?, cont. Psychological Needs:
Security—knowing your basic needs are met.
Sense of belonging —hospitality, being together as a family.
Enjoyment—learning how to cook or going out for a meal.
Self-esteem—satisfaction gained when cooking.
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Influences on Food Choices Social Influences:
Culture—shared customs, traditions, beliefs
Family—tied to culture Friends—friends help us choose what to
eat Media—TV ads for Food trigger what we
eat
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Influences on Food Choices Resources: objects or qualities that help
us reach a goal Time, money, knowledge, abilities Technology--equipment Food Supply—what fresh food is available
for us.
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Influences on Food Choices Personal Influences:
Your Lifestyle—our way of life Values and Priorities—home cooked meals
or eating out Emotions—we eat when we are sad --we eat when we celebrate
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Nutrients There are 50 known nutrients we divide them into 6 major nutrient
groups: proteins (contain calories) carbohydrates (contain calories) fats (contain calories) minerals vitamins water
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Carbohydrates Function: Main source of energy Types:
Complex carbohydrates – starches Sources: cereals, breads, vegetables
Simple carbohydrates – sugars Sources: sugars, syrup, molasses, honey
Fiber – a kind of complex carb No energy supplied but needed for digestion and
elimination Sources: fresh fruits and vegetables, whole grains
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Proteins Function: Build and repair body tissues Made from small chemical units called
amino acids there are 22 amino acids all are made by the body except for 9
(known as essential)
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Proteins cont. Types
Complete - found in animal sources Sources: meat, poultry and fish
Incomplete - found in plant sources Sources: whole grains, nuts, and dry beans.
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Fats Function: Helps body digest food, keep
body temp. normal, and store and use fat-soluble vitamins, protect vital organs
Sources: butter, margarine, lard, oils, meats, fish, nuts/seeds
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Types of Fats Saturated fats: solid at room temp.
Source: butter & lard Unsaturated fats: liquid at room temp.
Source: oils Trans Fats – turn liquid oils into solid –
hydrogenation Source: margarine
Cholesterol: fatty substance found in your cells. Source: ONLY in animal sources
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Cholesterol Friends with protein Remember: liver naturally makes
cholesterol, limit your intake in food sources
Two kinds of cholesterol: HDL – good cholesterol, captures
cholesterol and takes it to the liver LDL – bad cholesterol, build up in the
artery walls and cause clogs
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Minerals Function: Chemical substances your body needs
to work properly. Types
“Major” minerals— body needs large amounts. Calcium, phosphorus, iron
“Trace” minerals-- body needs small amounts. Zinc, iodine, fluorine
“Electrolytes” – work to balance fluid levels Sodium, Potassium, Chloride
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Minerals Calcium (major)
most abundant mineral in the body provides strong bones and teeth Osteoporosis – severe shortage of calcium sources: milk and milk products, leafy grn veg
Phosphorus (major) Second most abundant mineral helps bones and teeth form found in dairy products
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Minerals Iron (major)
Helps build red blood cells and to carry oxygen
sources: red meats, liver deficiency results in anemia—fatigue, pale skin, poor
ability to resist infections anemia affects 1/4 of American population, mostly
teenage girls Magnesium (major)
Build bones, nerves and muscular system, proper heart function
Sources: whole grains, dark green leafy veggies, nuts/seeds
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Minerals Fluorine (trace)
prevent tooth decay Toothpaste, tap water
Iodine (trace) makes thyroid gland work correctly Lowers risk for goiter found in iodized salt and saltwater seafood
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Minerals Zinc (trace)
Helps the immune system work properly and helps wounds heal.
Helps the body to digest iron Too little will stunt your growth Sources: protein foods
Sodium (electrolyte) Works together with chlorine and potassium. Helps maintain balance of fluids in the body. Sources: table salt, packaged foods, cheese
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Minerals Potassium (electrolyte)
Helps to balance fluid levels while working with water, sodium and chloride
Sources: found in bananas, oranges, dried fruits, peanut butter
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Vitamins Function: to keep the body healthy and
assist with the use of minerals Needed in small amounts in the body Vitamin supplements are not always
absorbed by the body, eat a variety of foods instead
Two types: Fat soluble – absorb and transported by fat Water soluble – absorb and transported by water
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Vitamins Vitamin A (fat soluble)
needed for good vision sources: dark green or deep yellow
vegetables (carrots), liver, egg yolks Carotene: orange pigment from foods
that the body can convert to Vitamin A Vitamin K (fat soluble)
helps blood to clot Sources: dark green leafy vegetables
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Vitamins Vitamin D (fat soluble)
“Sunshine Vitamin” helps body use calcium and phosphorus to
build strong bones and teeth Helps prevent rickets – softening of bones sources: fortified milk, sun
Vitamin E (fat soluble) makes red blood cells and keeps body strong sources: milk, egg yolk
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VitaminsB-Vitamins (water soluble)
group of vitamins important for nerve and brain tissue to develop and function well
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B-Vitamins Thiamin (B1)
Promotes normal appetite and digestion. Deficiency causes Beriberi. – glucose digestion Sources: Pork
Riboflavin (B2) Helps cells use oxygen. Sources: Milk products
B-6 Helps control metabolism and blood sugar Shortage has been linked to depression and high blood
pressure Sources: meats and whole grains, vegetables, bananas, nuts
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B-Vitamins Niacin (B3)
Keeps nervous system healthy. Deficiency causes Pellagra. Source: Whole grain products
Folate- (folic acid) – (B9) Important in the development of the spine and brain
in unborn babies. Source: whole grain products
Vitamin B-12 Helps body make red blood cells and protects nerves. Source: fish, shellfish, poultry, eggs, milk products
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Vitamins Vitamin C (ascorbic acid) – water soluble
Function: fights infection, heals wounds and cuts
good sources--citrus fruits, dark green leafy vegetables, strawberries, tomatoes
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Phytochemicals Substances that plants produce naturally to
protect themselves from harm Give many foods their color Help prevent cancers and heart disease Examples: Lycopene, carotene
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Water Makes up 2/3 of your total body weight Carries nutrients to cells regulates body temperature Moistens nasal passages basic material of blood, is in all cells should have 8-12 glasses of water a day Dehydration – extreme lack of water