Food, glorious Food, glorious food…food…

Food & Nutrition UnitFood & Nutrition Unit

Hungry? Need a Hungry? Need a snack?snack?

You need You need foodfood to carry out daily to carry out daily

activitiesactivities. . Any food? Any food? No… you need to eat food with No… you need to eat food with

nutritional valuenutritional value.. Your body needs Your body needs NUTRIENTSNUTRIENTS. .

NutrientsNutrients

DefinitionDefinition- - substances in food substances in food that provide energy and that provide energy and materials needed for cell materials needed for cell development, growth, development, growth, and repairand repair

How do I know how How do I know how much I need?much I need? Government developed RDAGovernment developed RDA

– Recommended Daily AllowanceRecommended Daily Allowance Includes recommended amounts ofIncludes recommended amounts of

protein, ten vitamins,protein, ten vitamins, and and six six mineralsminerals

Food label requirements Food label requirements were put were put into place ininto place in January 1993 January 1993

Create your own food plan atCreate your own food plan at– http://www.mypyramid.govhttp://www.mypyramid.gov

EnergyEnergy

Every activity your body performs Every activity your body performs requires requires ENERGYENERGY

the ones we think about doing…the ones we think about doing…– eating, playing video games, textingeating, playing video games, texting

the ones we don’t think about the ones we don’t think about doing…doing…– heartbeat, food digestion, breathingheartbeat, food digestion, breathing

How How muchmuch energy do I energy do I needneed??

That depends onThat depends on

–Body massBody mass–AgeAge–Activity levelActivity level

Food EnergyFood Energy

EnergyEnergy inin foodfood is measured inis measured in

Calories (Cal) 1 kcal = 1 Calories (Cal) 1 kcal = 1 CalCal

Different foods contain different Different foods contain different numbers of Caloriesnumbers of Calories

1 = 8.5 1 = 8.5

Classes of NutrientsClasses of Nutrients

1.1. PROTEINSPROTEINS

2.2. CARBOHYDRATESCARBOHYDRATES

3.3. VITAMINSVITAMINS

4.4. FATSFATS

5.5. WATERWATER

6.6. MINERALSMINERALS

What’s the difference?What’s the difference?

CarbsCarbs, , fatsfats and and proteinsproteins needneed to be to be digesteddigested, or broken , or broken down, before your body can down, before your body can use themuse them

WaterWater, , vitaminsvitamins and and mineralsminerals do NOTdo NOT need to be need to be digesteddigested before being absorbed into the before being absorbed into the bloodstreambloodstream

Organic & Inorganic Organic & Inorganic NutrientsNutrients

OrganicOrganic–ProteinsProteins–CarbohydratesCarbohydrates–VitaminsVitamins–FatsFatscontain CARBONcontain CARBON

InorganicInorganic–WaterWater–MineralsMineralsno carbonno carbon

ConsumptionConsumption

These nutrients contain elements and These nutrients contain elements and we consume the largest quantities of we consume the largest quantities of the following…the following…

– Carbon (C)Carbon (C)– Hydrogen (H)Hydrogen (H)– Nitrogen (N)Nitrogen (N)– Phosphorus (P)Phosphorus (P)– Sulfur (S)Sulfur (S)

ProteinProtein used by the body forused by the body for replacementreplacement

andand repairrepair ofof cellscells forfor growthgrowth

containcontain…carbon, hydrogen, …carbon, hydrogen, oxygen, nitrogenoxygen, nitrogen and and

sometimessometimes sulfursulfur

Proteins con’t…Proteins con’t…

Proteins are made up of Proteins are made up of AMINO AMINO ACIDSACIDS

Amino acidsAmino acids are the are the building blocksbuilding blocks of of proteinsproteins

Amino acidsAmino acids

The body needs The body needs 2020 differentdifferent amino acids amino acids to to

make the make the thousandsthousands

of of proteinsproteins your body your body needsneeds

The EssentialsThe Essentials

1212 amino acids can be amino acids can be mademade by the bodyby the body

the other the other 8 cannot8 cannot and must be and must be supplied supplied to the body to the body by the by the foodsfoods that we eat that we eat

these these 88 are called are called

ESSENTIAL AMINO ACIDSESSENTIAL AMINO ACIDS

Where’s the protein?Where’s the protein?

Complete proteinsComplete proteins contain all essential contain all essential amino acidsamino acids

These are found in:These are found in:– EggsEggs– MilkMilk– CheeseCheese– MeatMeat– NutsNuts

CarbohydratesCarbohydrates the body’sthe body’s main sourcemain source ofof

ENERGYENERGY made up ofmade up of…carbon, …carbon,

hydrogen and oxygenhydrogen and oxygen EnergyEnergy is is releasedreleased when when carbscarbs

are are broken downbroken down by the presence by the presence

of of oxygenoxygen in your cells in your cells

3 Types of 3 Types of CarbohydratesCarbohydrates

SUGARSUGARSTARCH STARCH FIBERFIBER

SugarSugar

Simple carbohydrateSimple carbohydrate Found in Found in table sugar, table sugar,

fruits, honey,fruits, honey, and and milkmilk Cells break down Cells break down glucoseglucose

SugarSugar

AA sweetsweet crystalline carbohydrate crystalline carbohydrate

Glucose Glucose – – aa monosaccharide monosaccharide (single sugar)(single sugar) calledcalled blood sugar blood sugar– a source of energy used in and by the a source of energy used in and by the

body that provides the brain and body that provides the brain and nervous system with energynervous system with energy

Carb dependent brainCarb dependent brain

HypoglycemiaHypoglycemia– Abnormally low blood glucose levelsAbnormally low blood glucose levels– Dizziness, weakness and nauseaDizziness, weakness and nausea

HyperglycemiaHyperglycemia– abnormally high blood glucose abnormally high blood glucose

levelslevels Pancreas not secreting insulinPancreas not secreting insulin No cell response to insulinNo cell response to insulin

DiabetesDiabetes When a person cannot regulate When a person cannot regulate

blood glucose levelsblood glucose levels Type IType I

– Pancreas makes little to no insulinPancreas makes little to no insulin– Occurs in children and young adultsOccurs in children and young adults

Type IIType II– Most common form, not enough Most common form, not enough

insulin is producedinsulin is produced– Occurs in adults (+40)Occurs in adults (+40)

StarchStarch

Complex carbohydratesComplex carbohydrates Found inFound in pasta, potatoes, pasta, potatoes,

white breadswhite breads Long chain Long chain ofof simple sugars simple sugars

called called polymerspolymers

Fiber (Cellulose)Fiber (Cellulose)

Complex carbohydrateComplex carbohydrate Found inFound in cell wallcell wall ofof plant cellsplant cells In foods like; In foods like; whole grain whole grain

breadsbreads and and cereal, beans,cereal, beans, fruit fruit peels peels andand leafy green veggies leafy green veggies

Cannot be digested Cannot be digested but isbut is needed needed forfor intestinal regularity intestinal regularity

Fats (Lipids)Fats (Lipids) provide provide energyenergy help the body help the body absorb vitaminsabsorb vitamins cushion internal organscushion internal organs major part of major part of cell membranecell membrane 1 gram of fat releases 1 gram of fat releases 2X2X as as

much energy as 1 gram of much energy as 1 gram of carbohydratecarbohydrate

FatsFats During digestion fat is broken down During digestion fat is broken down

into two smaller moleculesinto two smaller molecules

fatty acidsfatty acids glycerolglycerol

FatFat Fatty acidFatty acid

– Organic acids that make up fatOrganic acids that make up fat

GlycerolGlycerol– Compounds that are made up Compounds that are made up

of an alcohol and three fatty of an alcohol and three fatty acidsacids

2 Types2 Types

UnsaturatedUnsaturated– liquid at room temperatureliquid at room temperature– vegetable oils and seed oilsvegetable oils and seed oils

SaturatedSaturated– solid at room temperaturesolid at room temperature– Butter and animal productsButter and animal products

CholesterolCholesterol

Made in the Made in the liverliver Part of cell membranePart of cell membrane Saturated fatsSaturated fats in diet are cause of in diet are cause of

high levelshigh levels of of blood cholesterolblood cholesterol DepositsDeposits on walls of blood vessels on walls of blood vessels

block bloodblock blood supply to supply to organsorgans and and can can increase blood pressure increase blood pressure which can lead to which can lead to strokestroke or or heart heart diseasedisease

Heart DiseaseHeart Disease

#1 killer of both MEN and WOMEN#1 killer of both MEN and WOMEN

Life’s Simple 7Life’s Simple 7

Get ActiveGet Active Control CholesterolControl Cholesterol Eat BetterEat Better Manage Blood PressureManage Blood Pressure Lose WeightLose Weight Reduce Blood SugarReduce Blood Sugar Stop SmokingStop Smoking

VitaminsVitamins Organic nutrients needed for Organic nutrients needed for

growthgrowth, , regulating body regulating body functionsfunctions and and preventing preventing diseasesdiseases

Water SolubleWater Soluble

DissolveDissolve in in waterwaterBody does NOT storeBody does NOT storeExcess excretedExcess excreted in in urineurine

Replenish dailyReplenish daily

Vitamin C,Vitamin C, or or ascorbic acidascorbic acid

required for normal growth required for normal growth and maintenance of most and maintenance of most of the tissues of your body of the tissues of your body – important component of important component of

your immune system; it's your immune system; it's also a component of also a component of collagen, which is needed for collagen, which is needed for healthy connective tissue healthy connective tissue

Vitamin BVitamin B ThiamineThiamine

– helps your body make energy out of helps your body make energy out of the carbohydrates you eat the carbohydrates you eat

RiboflavinRiboflavin– needed for general body growth and needed for general body growth and

for energy for energy NiacinNiacin

– needed for healthy skin and for needed for healthy skin and for converting the foods you eat to converting the foods you eat to energy energy

Pantothenic AcidPantothenic Acid– needed for energy production needed for energy production

B6B6– needed for a healthy nervous needed for a healthy nervous

system and for making hemoglobin system and for making hemoglobin FolateFolate

– need to make red blood cells and for need to make red blood cells and for breaking down the proteins you eat breaking down the proteins you eat

B12B12– needed for a healthy nervous needed for a healthy nervous

system and blood cell production system and blood cell production

Fat solubleFat soluble

Dissolve in fatDissolve in fatExcess stored in bodyExcess stored in bodyToo much is not a good Too much is not a good thing it’s TOXICthing it’s TOXIC

VitaminsVitamins A, A, D,D, EE && KK AA

– Growth, healthy skin, eyesightGrowth, healthy skin, eyesight

DD– Absorption of Ca and P for bones and Absorption of Ca and P for bones and

teethteeth

EE– Formation of cell membranesFormation of cell membranes

KK– Blood clots and wound recoveryBlood clots and wound recovery

MineralsMinerals Inorganic nutrients that Inorganic nutrients that

regulate chemical regulate chemical reactions in the bodyreactions in the body

Body uses approximately Body uses approximately 14 to build cells, send 14 to build cells, send nerve impulses and carry nerve impulses and carry oxygen to cellsoxygen to cells

Calcium/ Calcium/ PhosphorusPhosphorus– bone bone

formationformation ChromiumChromium

– regulating regulating blood glucoseblood glucose

CopperCopper– nerve nerve

functionfunction FluorideFluoride

– dental and dental and bone healthbone health

IodineIodine– production of production of

thyroid thyroid hormoneshormones

IronIron– carry oxygen carry oxygen

to cellsto cells ZincZinc

– wound wound healinghealing

WaterWater Needed for survivalNeeded for survival Most nutrients cannot be Most nutrients cannot be

used by the body unless used by the body unless dissolved in waterdissolved in water

Many chemical reactions Many chemical reactions take place in watertake place in water

Water in the BodyWater in the Body

60% H60% H22O by weightO by weight2/3 of water is in cells2/3 of water is in cells1/3 is found around 1/3 is found around cells and in bloodcells and in blood

Why do I get thirsty?Why do I get thirsty?

Exhale water Exhale water vaporvapor

Waste excretionWaste excretionPerspirationPerspiration

Drink WaterDrink Water

Body wants to maintain Body wants to maintain HOMEOSTASISHOMEOSTASIS

Brain sends out messages when Brain sends out messages when water levels in body get low water levels in body get low causing you to feel thirstycausing you to feel thirsty

Not enough waterNot enough water

leaves you dehydratedleaves you dehydrated

92% 60% 75% 55%

45%

96%

25%80%

69%

Eat WaterEat Water