Nutrition And FoodsNutrition And FoodsChapter 2

The Nutrients You Need

Section 1Section 1The Role of Nutrients

Bell WorkBell Work

Paragraph- at least 5 sentencesShare information you know about

calories. Where do calories come from? What are calories? Why do different people have different caloric needs? Why does your caloric needs change from day to day?

Six Main NutrientsSix Main Nutrients

Carbohydrates Main source of energy Dietary Fiber

Proteins Help build, repair, and maintain body tissues. Source of energy

Fats Concentrated form of energy. Transports nutrients

Six Main Nutrients ContinuedSix Main Nutrients Continued

Vitamins Help regulate many vital body processes Chemicals Aid other nutrients

Minerals Nonliving Some minerals become part of body tissue.

Water Essential to life Makes up most of your body weight.

Nutrient TeamworkNutrient Teamwork

All nutrients work together. If one is absent your entire body,

even your health, suffers.

Effects of Poor NutritionEffects of Poor Nutrition

Nutrient deficiencyA severe nutrient shortage

Malnutrition Serious health problems caused by poor

nutrition over a prolonged period.

How Much Do You NeedHow Much Do You Need

Everyone need the same nutrients Not the same amounts

Dietary Reference Intakes “DRIs” A series of standards for assessing nutrient

needs among people of different age and gender groups.

Examples: Recommended Daily Allowances (RDAs), Approximate Nutrient Measures (AIs)

Updated periodically FDA made Daily Values based on these charts

Energy From NutrientsEnergy From Nutrients

We need energy for every day functions

Energy is measured in units called calories

Energy needsNumber of calories needed each day

depends on several factors. These include activity level, age, weight, and gender.

Recommended Calorie Recommended Calorie NeedsNeeds

Teen males, many active men, and some very active women- 2,800 calories

Most children, teen females, active women, many inactive men- 2,200 calories

Many inactive women, and most older adults- 1,600 calories

Recommended Sources of Recommended Sources of CaloriesCalories

Carbohydrates and Proteins each provide 4 calories per gram.

Fats provide 9 calories per gram.Get less than 30 percent of the

calories you take in from fat, approximately 60 percent from carbohydrates, and at least 10 percent from protein.

Section 2Section 2Carbohydrates, Fiber, and Proteins

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Carbohydrates

CarbohydratesCarbohydrates

Main source of energy Found mainly in foods from plant sources. Ex.

Fruits, vegetables, grain products, dry beans, peas.

Least expensive form of energy. If you don’t eat enough carbs, your body uses

other forms of energy such as protein and fats. This keeps these nutrients from doing their job.

Two forms of carbohydrates: Simple and Complex

Complex CarbsComplex Carbs

Two subcategoriesStarches Dietary Fiber

StarchFoods that are high in starch are good

sources of protein, vitamins, and minerals.

Dietary FiberDietary Fiber

Only form of Carbohydrate that does not provide energy.Nondigestible plant materialsTwo kinds of fiber:

InsolubleSoluble

Most fiber containing food contain both.

Insoluble FiberInsoluble Fiber

Will not dissolve in waterAbsorbs water, contributes bulk to food.Helps food to move through digestive

track at a good rate.Lowers risk of colon cancer.Found in fruit and vegetable skins and in

whole wheat or wheat bran products.

Soluble FiberSoluble Fiber

Dissolves in water. Increases thickness of stomach

contents.May reduce blood cholesterol levels.

How Much?How Much?

American Dietetic Association recommends 20-35 grams per day.To compute during growing years, add

five to your age.Drink plenty of water to avoid

digestive upset.

ActivityActivity

List foods that are high in fiber.List foods that are high in fiber. Why should we get enough fiber?Why should we get enough fiber?

Simple CarbohydratesSimple Carbohydrates

Also called sugarsThree types (Natural Sugars):

Fructose (Fruits)Maltose (Grain Products)Lactose (Dairy Products)

Refined SugarsExtracted from plants and used as a

sweetener.Do not supply nutrients other than

carbohydrates.Eating large amounts can result in

excess weight.

ActivityActivity

Make a list of all the foods you ate yesterday.Make a list of all the foods you ate yesterday. Which foods provided complex Which foods provided complex

carbohydrates? carbohydrates? Which foods provide simple carbohydrates?Which foods provide simple carbohydrates?

ProteinsProteins

Used mainly by the body to help grow and repair tissues.

About 1/5 of your total weight is protein. Proteins can do their job only if you

consume enough other nutrients. Found in al foods from animal sources. Excess amounts of protein are broken down

and stored in the body as fat.

Complete ProteinsComplete Proteins

Proteins are made of chains of chemical building blocks called amino acids. Your body can make all but nine of

twenty-two amino acids. These nine are called essential amino acids.

Essential amino acids must come from food. Complete Proteins have all nine essential

amino acids. These come from meats, poultry, fish, eggs,

dairy products, and soy products.

Incomplete ProteinsIncomplete Proteins

These are proteins that are missing one or more essential amino acids.

Incomplete proteins come from plant sources. Plant sources of protein generally have

less fat.

Section 3Section 3Fats

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Fats

Functions Functions

Called essential fatty acidsPromote healthy skin and normal cell

growth. Carry vitamins A,D,E, and K wherever

needed. Fats stored in the body provide a

reserved supply of energy. Act as a cushion to protect your vital

organs.

Functions, ContinuedFunctions, Continued

Provide FlavorHelp you feel full longer What is the problem then?

We eat too many fats, and the wrongs ones.

This increases the risk of illness.Contributes to obesity.

Foods High in FatFoods High in Fat

Butter Margarine Oils Cream Sour Cream Salad Dressing Fried Foods Some Baked Goods Chocolate

CholesterolCholesterol

Cholesterol is not fat. Needed for essential body processes. Contributes to digestion if fat. Adults manufacture all the cholesterol they

need in the liver. Circulates in the blood stream through

lipoproteins Two kinds of lipoproteins- LDL; HDL

LDLLDL

Low-density lipoproteinChemical that takes cholesterol from

liver to where it is needed in body.Too much LDL causes buildup in

arteries.Also reffered to as “Bad Cholesterol”

HDLHDL

High-density lipoproteinPicks up extra cholesterol and takes it

make to liver.Also reffered to as “Good Cholesterol”

Cholesterol Buildup VideoCholesterol Buildup Video

Video: Cholesterol buildup in the arteries - MayoClinic.com

Fatty Acids- Three types.Saturated Fatty AcidsPolyunsaturated Fatty AcidsMonounsaturated Fatty Acids

All foods contain all three types, just varying amounts of each.

Saturated and Unsaturated FatsSaturated and Unsaturated Fats

Saturated Fatty AcidsSaturated Fatty Acids

Raise Levels of LDLFoods high in this fat are:

MeatPoultry SkinWhole Milk Diary ProductsTropical Oils:

Coconut, Palm, and Palm Kernel

Polyunsaturated Fatty AcidPolyunsaturated Fatty Acid

Fats that seem to help lower cholesterol levels.

Foods high in these fats:Vegetable oilCorn oilSoybean oilSafflower oil

Monounsaturated FatsMonounsaturated Fats

Lower LDL and Raise HDLFoods high in these fats:

OlivesOlive oilAvocadosPeanutsPeanut oilCanola oil

Rule of ThumbRule of Thumb

At room temperature:Solid fats- made up mainly of saturated

fatty acids.Liquid Fats- composed primarily of

unsaturated fatty acids.

HydrogenationHydrogenation

Process in which missing hydrogen atoms are added to an unsaturated fat to make it firmer in texture.

Results in trans fatty acids which have many of the same properties as saturated fats.

Section 2-4 Section 2-4 Micronutrients

VitaminsVitamins

Have antioxidant powerHelp to prevent against illness.Types

Water-solublePass into blood stream easilyCannot be stored in body.

Fat-solubleA,D,E,and KIs stored in fat in body.

Vitamin SourcesVitamin Sources

Eat plenty of fruits and veggies every day.

Drink Milk.When you eat bread or pasta, choose

enriched whole-grain varieties.

MineralsMinerals

Vital for healthThree types of mineral

Major mineral: needed in relatively large amounts.

Electrolytes: Work to maintain body’s fluid balance.

Trace minerals: equally important, needed in smaller amounts.

CalciumCalcium

Needed for strong bones. Osteoporosis: a disease in which bones

become porous making bones weak and fragile.

Bone Building Tips: Eat plenty of calcium rich foods. Follow basic guidelines for healthy eating. Take part in physical activity. Avoid tobacco products, alcohol, and excessive

caffeine.

IronIron

Essential for making hemoglobin: carries oxygen to cells

Anemia: Nutrient difficiency; tired, weak, short of breath, and pale.

Good Sources: lean red meat; dried beans and peas; dried fruits, grain products; dark, green leafy vegetables.

PhytochemicalsPhytochemicals

Disease fighting nutrients found in plant foods.

Every plan has from 50-100 different phytochemicals.

Beta carotene: believed to prevent some types of cancer.

WaterWater

Most critical to survival. Regulates body temperature.Drink 8 cups per day.

Section 2-5Section 2-5How Your Body Uses Food

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Digestive System

DigestionDigestion

The process of breaking down food into nutrients.

The mouth: digestion starts in the mouth. Saliva breaks down food chemically. Teeth break down food physically.

The Esophagus: Connects mouth to stomach. Muscles contract and relax creating wavelike movements that force foods down into stomach. This process is called peristalsis.

Digestion ContinuedDigestion Continued

The stomach: The widest part of the system. Can hold about 4 cups of food. Walls manufacture gastric juices that chemically break down food. Peristalsis also breaks down food in stomach. A thick liquid is now formed called chyme.

The small intestine: Three digestive juices acts on chyme: Bile: helps digest and absorb fats. Pancreatic juice: breaks down carbs, proteins,

and fats. Intestinal juice: Works with others to break

down food.

Using the NutrientsUsing the Nutrients

After breaking down nutrients, digestion is complete. Body then must absorb nutrients. These nutrients are absorbed into the bloodstream and taken to other parts of the body.

The waste is left. It is then moved to the large intestine, also called colon. The colon removes water, potassium, and sodium from waste. The remainder is stored in the rectum until eliminated.