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Download Creative Cuisine Notes: Proteins, Water, Carbohydrates, Fats
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Creative Cuisine Notes: Proteins, Water, Carbohydrates, Fats, Digestion, Absorption • A nutrient is a chemical substance in food that helps maintain the body. • Nutrition is the study of how your body uses the nutrients. • Malnutrition is a lack of the right proportions of nutrients over an extended period. A person who is malnourished may be underweight or overweight. You can divide the nutrients into six groups: • Carbohydrates – simple and compex • Fats • Proteins • Vitamins – Water Soluble: C and Bs – Fat Soluble: A, D, E and K • Minerals – Macro, need more than 100 mg daily – Micro, need less than 100 mg daily • Water • Fortified foods are a food to which nutrients are added in amounts greater than what would naturally occur in the food. Carbohydrates • Body’s chief source of energy. – Three main types: sugar (glucose, fructose, gallactose, sucrose, lactose and maltose), starch and fiber • Fiber is a form of complex carbohydrates from plants that humans can’t digest. Doesn’t provide the body w/energy but provides bulk and promotes normal bowel function. Sources: • Sugars: sweets (not too many), fruits • Starch: bread, cereal, pasta, rice corn, potatoes, beans, peas • Fiber: fresh fruits, vegetables, whole grain cereal products • Deficiencies are rare. • Too many = weight gain Fats • Important energy source. • Belong to a group called lipids. • Cholesterol is a fatlike substance found in every cell of the body. • Functions: provide energy, store energy, carry fat-soluble vitamins, carry flavor to make foods taste good, fat under skin provides insulation • Deficiencies are rare in U.S. • We need to limit excess fats Proteins • Made up of small units called amino acids. • There are 20 amino acids: • 9 of these are considered essential amino acids. The body cannot make some essential amino acids • 11 of these are non-essential amino acids, body can make them fast to meet the needs • Complete proteins contain all 9 essential amino acids: animal foods and soybeans • Complete proteins support growth and normal maintenance of body tissue. • Incomplete proteins will NOT support growth and normal maintenance of body tissue. • Sources: lean meats, poultry, fish, milk, cheese, eggs, dried beans, peas and nuts Complete: Incomplete: Water • Function: 50 to 75% of body is water found both inside and outside of cells – Aids in proper digestion, cell growth and repair – Help regulate body temperature. • Sources: 54% comes from liquids you drink 37% comes from foods • Excretes through kidneys. • Most people need about 8 glasses of water a day. Digestion • Digestion is the process of breaking down food into simple compounds the body can use. • Digestion starts in the mouth and ends in the rectum. • Peristalsis: waves of muscle contractions that push food through the digestive tract. Absorption & Metabolism • Absorption is the process of taking in nutrients and making them part of the body • Metabolism: the chemical process that takes place in the cells after the body absorbs nutrients.
