NutrientsNutrients - the substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.

NutritionNutrition - the process by which the body takes in and uses over 40 different nutrients it needs.

FoodFood - provide energy, needed to maintain body temperature, to keep heart beating, and to enable you to understand.

CalorieCalorie - unit measures the amount of energy released when nutrients are burned .

Made of C, H, O. Excellent source of energy. 1 gram of carbohydrate = 4 calories. Two types:

Simple carbohydrates - Consist of sugars. - Ex: fruits, vegetables, milk. Complex carbohydrates

- Starch. - Ex: rice, pasta, breads.

6 basic nutrients

Carbs Recommended that 55 to 60% of daily calories

come from carbs (mostly complex carbs) Sucrose=simple carbohydrate (natural sugar

in plants) Body breaks down simple carbs. into complex

carbs. Body converts all carbs into glucose which

body uses as source of energy. If not used right away then stored in liver and muscles as a starch-like substance called Glycogen. If you consume more than your body can store as Glycogen, then it converts into body fat.

Fiber Indigestible complex carbohydrate. Found in tough, stringy parts of

vegetables, fruits, and whole grains (bran cereals, oatmeal, brown rice).

Can not be digested and used as energy Helps move waste through digestive

system, prevents constipation, reduces risk of heart disease and some forms of cancer. Also helps control diabetes.

Body needs 20 to 35 grams of fiber every day

Made up of C, H, O like carbohydrates, but in different proportions.

Content highest energy, form parts of structure of cells, develop healthy hair & skin.

1 gram of fat = 9 calories. Two types:

Saturated fats: solid at room temperature.

Unsaturated fats: liquid at room temperature.

6 basic nutrients

Fats Lipids are a fatty substance that

does not dissolve in water. Essential fatty acids- body needs

but can not produce on own. High intake of saturated

fats=increased risk of heart disease. Unsaturated fats associated with

reduced risk of heart disease

mmmm….fats…. Fats add flavor and texture to food Take longer to digest so makes you

feel full…satisfy hunger But tends to be higher in calories

and consuming excess increases risk of gaining weight and obesity.

Recommended less than 20 to 30% of your total daily caloric intake.

Cholesterol Waxy lipidlike substance circulating in

blood. Body uses small amount it makes to make cell membranes, nerve tissue, & produce hormones.

Excess deposited in arteries increasing risk of heart disease.

High cholesterol is hereditary and tend to rise with age. Eat diet low in saturated fats and cholesterol.

How to lower cholestrol: 1) Exercise, 2) lower excess weight, eat healthy foods like Cheerios

Nutrients that contains N as well as C, H, O.

A source of energy, grow and repair body’s tissues.

Made up of smaller substances called amino acids.

20 different kinds of amino acids, 9 of them can’t be manufactured, called essential amino acids, and needed to be supplied from daily diets.

Animal sources – complete protein – provide all 9 essential proteins.

High-protein foods: eggs, poultry, milk, nuts, dried beans, lentils, etc.

6 basic nutrients

2 main types of Proteins Complete Proteins: contain adequate

amounts of all 9 essential amino acids Incomplete Proteins: lack 1 or more of

those essential amino acids. Consuming a combination of incomplete

proteins= eating complete protein. 1 gram protein= 4 calories and excess

protein consumed stores as body fat.

Nutrients that are made by living things Required only in small amounts Assist many chemical reactions in the body. Do not directly provide energy, but help the body

with various processes. Two classes of vitamins:

Fat soluble vitamins: Dissolve in fatty materials Can be store in the body. Includes vitamins A, D, E,

K. Ex: vegetable oils, liver,

eggs, certain vegetables.

Water soluble vitamins Dissolve in water Cannot be stored in the

body Includes vitamin B, C. Ex: fruits, vegetables, red

meats.

6 basic nutrients

Nutrients that are not manufactured by living things. Occur naturally in rocks and soil, requires only in small

amounts Plants absorb minerals through their roots animals eat

plants humans eat plants and animals, and absorbs minerals.

24 essential minerals, 6 of them are needed in significant amount (calcium, magnesium, phosphorus, sodium, potassium, and chlorine).

Calcium: formation and maintenance of bone and teeth.

Sodium: regulates water balance.

Iron: necessary for healthy red blood cells.6 basic nutrients

Made up about 65% of the body weight. Chief component of all body fluid. Dissolves food and aids digestion. Removes waste material from the body. Regulates body temperature. Source of water:

Drinking water, beverages

Meat, fish

Green vegetables, fruits

Almost all foods contain water, except those with high fat contents (butter, lard) and dry foods (sugar, flour).

6 basic nutrients

In proportion of how our plate should look:

The biggest concern is the nutrition content of foods.

Food choices: influenced by many factors.

Cultures/ethnic Personal preferences

Three meals: breakfast (most important, provide fuel for the day’s activities), lunch, and dinner.

Snacks Contribute significantly. Chips, soft drink, candy bars are high in sugar and fats,

and low in nutrients density, may gain unwanted weight.

Choose foods with a high nutrient density such as fresh fruits and vegetables.

Peer pressure

Economic situations

Hunger vs Appetite Hunger is natural physical drive to

protect you from starvation. Physical symptoms of needing food.

Appetite- is the desire (not a need) to have food. May be based upon availability, sight, aroma, etc.

Emotions—are you eating because you are bored, to relieve tension, reward self, stressed, depressed or frustrated???

1. Limit your total fat intake – less than 30% of your total daily calories.

2. Limit your intake of saturated fat.3. Keep your cholesterol intake below 300

milligrams per day.4. Eat foods rich in complex carbohydrates – at

least 55% of you total daily calories.5. Avoid too much sugar.6. Make sure to include green, orange, and yellow

fruits and vegetables – such as broccoli, carrots, cantaloupe, and citrus fruits.

7. Maintain a moderate protein intake – about 12% of your total daily calories.

8. Eat a variety of foods. 9. Limit your sodium intake to no more than 2,400

milligrams per day – equivalent to a little more than a teaspoon of salt.

10. Maintain an adequate calcium intake.11. Consider taking supplements of the antioxidant

vitamins E (200 to 800 IU daily) and C (250 to 500 milligrams daily).

12. Try to get your vitamins and minerals from foods, not from supplements. (Exceptions listed above)

13. Maintain a desirable weight – balance energy (calorie) intake with energy output.

14. If you drink alcohol, do so in moderation – one drink per day for women, and two for men – excess alcohol consumption leads to a variety of health problems.

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A popular diet that may help a person lose weight but without proper regard for nutrition and other matters of health.

These diets often exclude important nutrients.

Usually temporary. People get bored with the limited food choices.

Some popular fad diets are Atkins diet, Russian air force diet, 7 day all you can eat diet, south beach diet, metabolism diet, etc.

A low carbohydrate method, eating less than 20 grams of carbohydrates per day.

Free meat and cheese – considered no carbohydrates. Not bad vegetables (less carb., up to 3 cups) – lettuce,

bok choy, chives, parsley, cucumber, radishes, fennel, peppers, celery, mushrooms, olives, etc.

Other vegetables (more carb., about 1 cup) – asparagus, cabbages, cauliflower, eggplant, tomato, onion, scallion, spinach, zucchini, pumpkin, broccoli, artichoke hearts, water chestnuts, etc.

Avoid: grains, rice, bread, cereals, pasta, juices, fruits, anything with flour, sugar, alcohol.

Monday – all the fruit you want except banana.

Tuesday – all the vegetables you want *you can use soy sauce, vinegar, or mustard*.

Wednesday – all the fruit & vegetables you want.

Thursday – 5 bananas with 5 glasses of milk.

Friday – 4 (3 oz. beef/chicken or fish steaks) with fresh vegetables.

Saturday & Sunday – 4 (3 oz. beef steaks) with fresh vegetables.

Oh man, I’m Oh man, I’m very attracted to very attracted to “all you can eat”“all you can eat”

Poor nutrition and lack of physical activity can increase the risk of

Cardiovascular Diseases High blood pressure Stroke Chronic Obstructive Pulmonary Disease and Lung

Function Obesity: the risk factors for diabetes, heart diseases,

stroke, high blood pressure, gall-bladder disease, sleep apnea, breathing problems.

Intake of high fat foods and poor fruits and vegetables consumptions increase the risk of some kind of cancer such as lung and bronchial, breast and prostate, colon and rectal, stomach, esophageal, oral cavity and bladder.

ReferencesReferences Atkins Diet, FadDiet.com <http://www.faddiet.com/atkinsdiet.html>

7 Day All You Can Eat Diet, FadDiet.com <http://www.faddiet.com/7dayallyouca.html>

14 Keys to a Healthy Diet, University of California Berkeley – Wellness.com

<http://www.berkeleywellness.com/html/fw/fwNut01HealthyDiet.html>

Health Effects of Poor Nutrition and Lack of Physical Activities, The Florida Department of Health

<http://www.doh.state.fl.us/Family/chronicdisease/PDF/Health_Effects.pdf>

Pictures, DreamweaverNutrition<http://www.teachnet.ie/gmcweeney/index.html>

Pictures, FadDiet.com <http://www.faddiet.com>