Download 1. Nutrition notes - Winston Knoll Collegiate

What Is Nutrition
-Nutrient: A chemical
substance in food that
helps maintain the body.
-Nutrition: The study of
how your body uses the
food that you eat.
-Malnutrition: is the lack
of the right proportions
of nutrients over an
extended period
What is a Nutrient
(A nutrient is a chemical substance in food
that helps maintain the body.)
Some provide energy. All help build cells
and tissues, regulate bodily processes
such as breathing. No single food supplies
all the nutrients the body needs to
function.
Deficiency Disease: failure to meet your
nutrient needs.
Good nutrition enhances your quality of life
and helps you prevent disease. It provides you with
the calories and nutrients your body needs for
maximum energy and wellness.
NUTRITION: THE PROCESS BY WHICH THE BODY
TAKES IN AND USES FOOD.
NUTRIENTS: SUBSTANCES IN FOODS THAT YOUR
BODY NEEDS TO GROW, TO REPAIR, AND TO
PROVIDE ENERGY.
CALORIES: UNITS OF HEAT THAT MEASURE THE
ENERGY USED BY THE BODY AND ENERGY
SUPPLIED TO THE BODY BY FOODS.
1. Hunger and Appetite:
3. Environment:
Hunger: Natural need to eat and
not starve.
•Family and Friends
Appetite: A desire to eat.
2. Emotions:
•Stress, Anger, Happy, Sad,
Boredom, etc,
4. Cultural and Ethnic Background:
•Race, Religion, Heritage
5. Convenience and Cost:
•Where you live, On the go lifestyle,
Family income
6. Advertising:
•Health messages, Influence your
looks
6 Classes of Nutrients
6 Nutrients
•
•
•
•
•
•
Carbohydrates
Proteins
Fats (Lipids)
Vitamins
Minerals
Water
These 6
nutrients
you body
NEEDS to
function
properly!!!
Carbohydrates
• What are they?
– Starches & sugars found in foods
• What is their function?
– Body’s preferred source of energy
• What if I don’t get enough?
– Decreased energy
• If I get too much?
– Can be stored as fat
Types of Carbohydrates
• SIMPLE
– Sugars
– Provide quick
energy
– Sweet to the taste:
honey, fruit, candy,
etc.
• COMPLEX
– Starches/fibers
– Provide long-lasting
energy
– Ex) potatoes, pasta,
bread, etc.
Carbohydrates in your
diet …
• Carbohydrates should account for 45-65%
of your daily diet.
• 1 gram of carbohydrates = 4 calories of
energy.
Proteins
• What are they?
– Nutrients which build & maintain body tissues
• What is their function?
– Build & maintain: muscle, skin, hair, nails, etc.
• What if I don’t get enough?
– Decrease in muscle & tissue maintenance
• If I get too much?
- Stored as fat
Types of Protein
• Complete
– Contain all essential
amino acids
– Come from
animal/soy
products
– Complete proteins
are what your body
wants!
• Incomplete
– Lack some amino
acids
– Can combine to
make complete
proteins
Amino Acids are the
building blocks of proteins!
Proteins in your diet …
• Proteins should account for 10-35% of
your daily diet.
• 1 gram of protein = 4 calories of energy.
Fats (Lipids)
• What are the main functions of fats?
–
–
–
-
Provides energy
Cushions organs
Carries vitamins (A,D,E,K)
Insulator
Provides taste
• What happens if I get too much fat?
- Weight gain
- Increased risk of heart disease
Cholesterol
• A lipid (fat) found in all animal
tissues
• Cholesterol makes vitamin D, cell
membranes, and hormones
• Types of cholesterol:
– LDL = “bad” cholesterol
– HDL = “good” cholesterol
Types of Fats
• Saturated
– Fats coming from
animal products
– Solid at room
temperature
– Increase risk of
heart disease
• Unsaturated
– Fats coming from
plant products
– Liquid at room
temperature (oils)
– Better for your
heart than
saturated fats
Trans Fat = unsaturated fatty acids produced
when vegetable oil is processed in to margarine
and shortening … increase risk of heart disease.
**Often in restaurant foods!
Fats in your diet …
• Fats should account for 25-35% of your
daily diet.
• 1 gram of fat = 9 calories of energy.
Vitamins
• What are they?
– Compounds needed in small amounts to regulate
body processes and allow growth
• What is their function?
– Help with digestion, absorption, & metabolism
• Each vitamin is needed and provides a
specific function
Types of Vitamins
• Water Soluble
– Dissolve in water
– Needed for energy
release
– Too many water
soluble vitamins are
excreted in urine
Vitamins do
NOT provide
energy!!!
• Fat Soluble
– Dissolve in fat
– Remain in the body
for long periods of
time
– 4 fat-soluble
vitamins: A,D,E,K
– Too many can lead
to a toxic build up –
stored in fatty
tissues, liver, &
kidneys
Minerals
• What are they?
– Inorganic compounds (things that come from
the earth) that are needed in small amounts
• What is their function?
– Regulate body processes
• Ex) bone formation
• Each mineral is needed!
• Minerals do NOT provide energy!!!
Water
• What are the main functions of water?
–
–
–
–
–
–
–
–
Transports nutrients
Carries away wastes
Moistens eyes, mouth, nose; hydrates skin
Forms main component of body fluids
Acts as an insulator
Protects against heat exhaustion
Lubricates joints
Helps with digestion
Dehydration
• Individuals should drink 8+ glasses of
water/day to prevent dehydration
• Signs of dehydration:
– Thirst, dry mouth, flushed skin, fatigue,
headache, impaired physical
performance, increased body temp,
dizziness, weakness, muscle spasms,
delirium, poor blood circulation, failing
kidney function, and possibly death
Water
• 60% of your body is water!!!
• Your daily water intake must balance
your body’s use
• Caffeine actually dehydrates you – it
increases the amount of water
excreted in urine
• Water does NOT provide energy!
Are You Eating A Balanced Diet?
Nutrients that have
Calories:
 Proteins
 Carbohydrates
 Fats
Definition of a
Calorie:
o A unit of measure for energy
in food
Calories per gram:
Protein
1 Gram = 4 calories
Carbohydrates 1 Gram = 4 calories
Fat
1 Gram = 9 calories
Variables which affect nutrient
needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
Aim for Fitness
1. Aim for a healthy
weight
2. Be physically active each day
Build a Healthy Base
3. Let the pyramid guide your
choices
4. Choose a variety of grains
daily, especially whole grains
5. Choose a variety of fruits
and vegetables daily.
6. Keep food safe to eat.
Choose Sensibly
7. Choose a diet that is low in
saturated fat and cholesterol and
moderate in total fat
8. Choose beverages and foods
to moderate your intake of
sugars
9. Choose and prepare food with less
salt
10. Individuals over 21 who
drink alcoholic beverages
should do so in moderation
1. Food Allergy - a condition in which the body’s immune
system reacts to substances in some foods.
•Allergies to peanuts, tree nuts, eggs, wheat, soy, fish,
and shellfish.
•A simple blood test can can indicate whether a
person is allergic to a specific food.
•These reactions may include rash, hives, or itchiness
of the skin; vomiting, diarrhea or abdominal pain; or
itchy eyes and sneezing.
2. Food Intolerance - a negative reaction to a food or part of
a food caused by a metabolic problem.
•The inability to digest parts of certain foods or food
components.
•May be associated with certain foods such as milk or
wheat, or even with some food additives.
•Common symptoms include nausea, vomiting,
diarrhea, and fever.
3. Foodborne Illness – A term that means a person has food
poisoning.
•To prevent foodborne illness you should clean, separate,
cook and chill food when handling it.
•A foodborne illness can result from eating foods
contaminated with pathogens or poisonous chemicals.
•The symptoms from the most common types of food
poisoning generally start within 2 to 6 hours of eating the
food responsible.
•That time may be longer (even a number of days) or shorter,
depending on the toxin or organism responsible for the food
poisoning. The possible symptoms include:
nausea/vomiting, abdominal cramps, diarrhea,
weakness, fever and headache.
•Even though food poisoning is relatively rare in the United
States, it affects between 60 and 80 million people worldwide
each year and results in approximately 6 to 8 million deaths.
Review
• What is nutrition?
• What is a nutrient?
• What are the 6 nutrients?
– Give an example of each nutrient (food source)
– Why are they important to have in your diet
• Can you name 5 of the 10 dietary
guidelines?