the nutrients nutrition and wellness fall 2009 ** attached vocab list and notes
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The Nutrients
Nutrition and Wellness Fall 2009** Attached Vocab List and notes
What are they?
• Nutrients: are chemical substances from food, which the body uses to function properly.
• Your blood stream absorbs nutrients after consumption.
The NutrientsCarbohydrates
ProteinsFats
MineralsVitamins
Water
Why do we need to know about them?
• Each nutrient performs a special function in the body.
• You get different nutrients from different foods.
• Need to learn how to eat a variety of foods to get all nutrients.
Carbohydrates.
Carbs in a Nut Shell!
• Major source of energy• Most come from plants• 3 kinds of carbs:– Sugars– Starches– Fiber
Simple Carbohydrates
• Sugar!• Found in milk, fruit, candy, and
cookies.• Your body can use some right
away for energy….stores excess sugars to later use.– IMPORTANT! This is why too much
sugar can cause weight gain…storage=excess body
Complex Carbs - Starch
• Starches and Fiber• Cereals, bread, rice, pasta, and
starchy vegetables (potatoes for example) all contain starch.
• You body has to convert these items into simple sugars before digestion.
• Nutrition experts say that people should get more than ½ of their daily calories from complex carbs!
Complex Carbs - Fiber
• Body cannot digest fiber• Needed in your diet!• Provides “roughage” that
stimulates the normal activity of your intestines.
• Fiber moves food through your body!
Some EXCESS info…
• Extra carbs are stored as glycogen.
• Glycogen is stored in your body for times when you need a quick burst of energy
• Excess carbs that are not stored as glycogen then turn into fat
• You need to eat carbs EVERYDAY! A diet low in carbs will not provide you with the energy that you need!
Assignment
• Worksheets 9, 10, and 11!
Proteins
Proteins in a Nut Shell!
• Proteins: nutrient found in every cell in your body.
• Needed for: growth, maintenance, and repair of body tissues
• Made up of amino acids
More info!
• Body uses proteins to produce enzymes and hormones
• Help maintain chemical balance in body
• Builds antibodies to fight infection
How much protein do I need?
• Need extra when you are recovering from an injury or illness
• Need extra when you are growing
• Without enough protein growth is stunted!
• As you leave growth spurts you will need less protein
• Never outgrow the need for protein!!
Complete Protein
• Complete Protein: supply all the amino acids your body needs.
• Usually found in foods that come from animals.
• Meat• Poultry• Fish • Milk • Cheese• Eggs
Incomplete Proteins
• Incomplete proteins: contain some but NOT all of the amino acids your body needs.
• Usually found in plant sources.• Dried beans
• Peas• Nuts
• Use a combo of foods to complete amino acids
• EX. Pasta with cheese
Assignment
• Worksheets 12 and 13•Also read vegetarian article and do assignment attached.
• Vegetarian Article
Fats
• Fats are concentrated sources of food energy.
• Belong to a larger group called lipids (includes fats and oils)– Provide twice as much energy per
unit of weight as carbs and proteins– Stored not only for energy but also
for insulation and protection
Fats Continued….
• All lipids contain Fatty Acids.• Fatty acids- Chemical chains that
contain, carbon, hydrogen, and oxygen atoms.
• Different types of fatty acids contain different amounts of hydrogen atoms.
• Saturated Fatty Acids• Unsaturated Fatty Acids
Saturated Fats
• The “Bad Fats Brothers”• http://www.americanheart.org/pr
esenter.jhtml?identifier=3055399
• Solid at room temperature. • Usually food from an animal
source. (meat, cheese, ect.)• Take a look at common foods and the
amount of fat in them!!!
Unsaturated Fats
• “The Better Fats Sisters”• http://www.americanheart.org/presente
r.jhtml?identifier=3055399• Liquid at room temperature.• Mostly food from plant sources.– Unsaturated because doesn’t have as
many hydrogen atoms as it can possibly hold
– Monounsaturated fats =missing 1 hydrogens
– Polyunsaturated fats= missing 2 or more hydrogens
More Info about Fats
• Hydrogenation- adds hydrogen atoms to unsaturated fatty acids.
• This process turns the liquid oils into more highly saturated solid fats.
• This creates Trans Fatty Acids (Trans Fat)– These are fatty acids with odd molecular
shapes.– Usually found in shortening and
margarine.• What products would contain a lot of trans fat?
Cholesterol
• Cholesterol – Fatlike substance found in every cell in the body.
• Serves several important functions:– Part of skin tissue– Aids in transportation of fatty acids in the
body– Helps produce hormones
– 2 Types: Dietary, and Blood Cholesterol– Dietary = food of animal origins– Blood cholesterol circulates through your body in the
bloodstream– High levels of Blood cholesterol can be dangerous!
Deficiencies and Excesses
• Deficiencies are very rare in the US.
• Excesses are VERY Common in the US!!
• Leads to being overweight• Which then leads to numerous
health problems!
The Minerals
• Minerals- Inorganic substances that make up 4% of your body weight.
• Become part of the bones, soft tissue, and body fluids.
• Body needs at least 21 minerals for good health
Macrominerals
• Minerals needed in the diet in amounts of 100 or more milligrams each day
CalciumPhosphorusMagnesium
SodiumPotassiumChlorine
Calcium
• The body’s most common nutrient
• Mostly found in bones and teeth• Calcium helps make bones
stronger• Also helps with blood clotting
and keeps heart and nerves functioning properly
• Milk and milk products provide the best sources of calcium• Supplements may be used but experts
recommend getting calcium intake through food is best.
Calcium Deficiency
• Osteoporosis- when bones are weakened from the lack of calcium intake and become porous and brittle.
• Afflicts millions in the US.• Women are most commonly
affected because they have less bone mass then men
Phosphorus
• 2nd most common nutrient in the body
• Works with calcium to give strength to the bones
• Helps build bones and teeth, aids the body in storing and releasing energy, helps the body use other nutrients
• Found in meat, poultry, eggs, milk, and soda• An excess can pull calcium from the
bones causing problems
Magnesium
• Helps the body use proteins, fats, and carbohydrates to produce energy
• Helps regulate temperature and keeps nervous system functioning properly
• Helps muscles contract• Whole grains, nuts, beans, meat, and
dark leafy vegetables supply magnesium
• Magnesium deficiencies often occur in alchoholics, because of low functioning kidneys
Sodium, Chloride, and Potassium
• These minerals work as a “team”• Most of these minerals are found
in blood plasma, and other fluids outside the cells.
• They work together to control osmosis.–Osmosis- process whereby fluids
flow in and out of the cells through the cell walls.
**Write in vocab list!!
Deficiencies and Excesses
• Sodium and chloride deficiencies are rare
• Potassium deficiencies are quite common, but symptoms are not always seen. Cramping is a common symptom of deficiencies.– Excesses of sodium can lead to
hypertension or high blood pressure
The Trace Elements
• The body contains very small amounts of trace elements. Some are very import for good health but most Americans don’t have a problem getting enough.
IronZinc
IodineFluorine
Iron
• Body contains about 4g of Iron• Usually in the blood• Combines with protein to form
Hemoglobin• Takes oxygen from the lungs and carries it
to cells throughout the body• Women and young babies most commonly
suffer from Iron deficiencies -- Anemia
• Found in liver, meat, and egg yolks, leafy green vegetables, legumes, and enriched grains
Zinc
• Helps enzymes perform their functions.• Helps wounds heal and aids the
functioning of the immune system• Helps with the development and
growth of children• Deficiencies can lead to poor night
vision, poor wound healing, impaired taste. Can be overdosed.
• Meat, poultry, seafood, legumes, and whole grains are a good source of zinc.
Iodine
• The thyroid gland stores 1/3 of the body’s iodine – helps regulate the rate at which the body uses energy
• If a diet does not contain enough iodine can lead to goiters.– Needed also for development, may
lead to mental retardation of infants if there is a deficiency
– Seafood, seaweed, and iodized salt are good sources of iodine.
Goiter picture
Fluorine
• Found mostly in the bones and teeth
• Commonly eaten foods contain little fluorine
• Found mostly in toothpaste, and naturally in water in some geographical areas.
Assignment
• Worksheet 21 and Twister 15
Vitamins• Vitamins- Complex organic substances.• Need them in small amounts for
normal growth, maintenance, and reproduction.
• Your body does not usually produce the vitamins that you need, so you must get them through your diet to maintain your health.
• 2 main types of vitamins are:– Fat-Soluble vitamins– Water-Soluble vitamins
The 2 Types of Vitamins
• Fat-Soluble: Dissolve in Fats– Carried by the fats in foods and can be stored
in the fatty tissues of the body.– Can build up and may reach dangerous levels
in the body.
• Water-Soluble: Dissolve in water. – Body does not store them. – Excesses are released in your urine.
– Still may be harmful to consume too many vitamins!!!!!
– May lead to Toxicity 0r poisoning
Vitamin A
• Fat – Soluble vitamin• Used to make a chemical compound
the eyes need to adapt to darkness.• Promotes normal growth of bones
and teeth.• Vitamin A aids in the health of skin.– Found in: liver, egg yolk, whole milk,
fortified dairy products, butter, fish oils, and dark colored vegetables.
Excesses and Deficiencies
• Rare to have and excess, but taking too many vitamin supplements may lead to fatigue, headaches, nausea, and vomiting.
• Too little Vitamin A can lead to night blindness.
• Night blindness is a reduced ability to see in dim light.
Vitamin D
• Promotes growth and proper mineralization of bones and teeth.
• Is a “team” with calcium and phosphorus
• Found in eggs, liver, and fatty fish, also fortified in most milk, cereals, and margarine.
• Body can also produce Vitamin D when exposed to sunlight• Some actually call Vitamin D the
“Sunshine Vitamin”
Deficiencies and Excesses
• If the body doesn’t get enough Vitamin D the body may not be able to use calcium, and phosphorus as it should.
• Children with a Vitamin D deficiency may develop Rickets.
• Rickets includes crooked legs and odd shaped breast bones
• The body will store extra Vitamin D and if allowed to build up over time then could cause problems to kidneys, lungs, and damage bones
Vitamin E
• Mostly known as Dietary Antioxidant.• Substance in foods that significantly reduces the
harmful effects of oxygen on normal body functions.
• Acts as a barrier for mucous membranes.• Found easily in everyday food consumption.
Usually found in fats, oils, whole grain bread, cereals, liver, eggs, whole milk, dairy foods, and leafy green vegetables.
• Not many people are at a risk for deficiencies. There is a chance that premature babies may not have developed enough and my have problems.
• Excesses are rare, but people that use too many supplements may have a higher risk of hemorrhaging.
Vitamin K
• The blood-Clotting Vitamin• Bacteria in the intestinal tract
can make vitamin K• Leafy green vegetables,
cauliflower, vegetables, organ meats, and egg yolks.
• Deficiencies and excesses are not common.
Vitamin C
• Water – soluble vitamin• Ascorbic acid• Formation and maintenance of collagen
(part of connective tissue)• Helps the body fight infections• Found in fresh fruits and vegetables• Need a daily supply because excesses are
washed out through system– Deficiencies may lead to scurvy – weakness,
bleeding gums, tooth loss, and internal bleeding
B-Complex Vitamins
• Thiamin, Riboflavin, Niacin, B6, Folate, Vitamin B12, Pantothenic Acid, and Biotin.
• All are water – soluble• All work as a team to perform
specific jobs in the body.
Water
• The body must have water to function.
• People can only live about 2 days without water
• Between 50 and 75% of your body is made of water
• Aids in digestion and cell growth, and maintenance
• Water lubricates the joints and body cells
Water Intake
• Take your weight…divide that by 2
• That is how many ounces of water you need each day
• People who are ill need to drink more water and if you are sweating or in the sun you need more water.
ASSIGNMENT
• Worksheets 20, 27, 36
The End!!!!