Download 2. Proteins

Nutrition notes
Nutrition – is the study of what people eat and eating habits and how these affect health status.
Nutrient – substances that helps with:
Body processes
Growth
Cell repair
Provides energy
Six Classes of Nutrients
1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Water
Carbohydrates – main source of energy for the body
Sugars, starches, and fiber
Simple carbohydrates – sugars that enter the bloodstream rapidly, and give quick energy --fruits, honey, milk --- processed sugar (table sugar)
Glucose – the preferred source of energy for the brain and central nervous system
Glycogen- a stored version of glucose located in the muscles and liver
Complex carbohydrates - starches and fiber – grains bread and pasta
Starch – food substance that is stored in most plants – provide lasting energy
Fiber - can not be digested – helps move food through the digestive system
Importance of Fiber:
1. Lowers cholesterol
2. Balance levels of glucose
3. Adds bulk to stool
4. Can prevent overeating
Examples of Carbohydrates:
Grains, cereal, bran, fruits, and vegetables
Proteins
1.
2.
3.
4.
Growth
Build, repair, and maintain body tissue
Regulate body processes
Supply energy
50% of total body weight
Boys 14-18 should consume about 52 grams per day
Girls 14-18 should consume about 46 grams per day
Helps maintain strength and resist infection
Complete protein – contains all the essential amino acids – meats – animal products
Amino acids – building blocks
Essential amino acids – 9 that the body cannot produce
Incomplete protein – stored in plants- doesn’t contain all the essential amino acids – plants and seeds
Examples of Protein:
Eggs
Meat
Tofu
Yogurt
poultry
nuts
grains
milk
fish
seeds
beans
Ways you lose Protein
Shower
brushing hair
trim nails
sweat
Fats - lipids
Provides energy
Helps the body store and process vitamins
Fat-soluble – vitamins that dissolve in fat – Vitamins A, D, E, & K
 Give protection around internal organs,
 gives taste
 maintain body heat
 store and vitamins
 maintain energy reserve
 build up of brain cells and nerve tissue
Saturated fat – fat from dairy products, solid vegetable fat, and meats and poultry
Solid at room temp – elevates cholesterol
Cholesterol – a fatlike substance made by the body and found in certain foods
HDL – good
LDL -- bad
Unsaturated fats – fat from plants and fish
Liquid at room temp.—cooking oil
Polyunsaturated - good replacement for saturated fats- fish oil
Trans fat – act like saturated fats in the body – bad
Examples:
butter
margarine
Salad dressing oils
Meats
pastries
Milk
cheese
nuts
egg yolks
ice cream
sour cream
Vitamins- a nutrient that helps the body use carbohydrates, proteins, and fats
(Organic – found naturally)
Two types
Fat- soluble – A D E K – stored in body
Water soluble – B COMPLEX C – not stored in body
urinate
13 are required for normal growth and development – page 75
A- keeps eyes, skin, hair, teeth, gums healthy
D – formation of bones
K – blood clotting
B12 – formation of red blood cells
C – helps heart, cells and muscle function
Scurvy – lack of vit. C
Mineral – regulate many chemical reactions in the body – inorganic elements found in soil and water;
ingested by the body from plants
20 are need for normal growth and development – page 77
Two types
Macro minerals – more than 100 mg
Trace minerals
- very sm amount
Calcium – builds up bones and teeth- most abundant min. in the body
Magnesium – chemical reaction during metabolism
Potassium – keeps fluids balanced within the cells
Sodium – water balance in the cells and tissue and nerve cell conduction
Iron - aids in red blood cells
Zinc – digestive enzymes and healing wounds
Anemia – lack of iron
Osteoporosis – lack of Calcium
Cretinism – lack of iodine during pregnancy
Supplements – supply one or more nutrients – should not be used as a substitute for food
Water – involved in all the body processes
Basic part of the cell
Helps with waste removal
Regulate body temp
Cushions spinal cord and joints
Moves oxygen, nutrients, waste, and other material throughout the body
More than 60% of body mass
You begin to feel tired when you begin to get low on water
Dehydration – water conditions in the body have fallen to an extreme low level – tired, dizzy,
Should consume 8 ½ cups to 11 ½ cups of water daily
Diuretic – product that increases the amount of urine excreted.
Dietary Guidelines
Calorie – unit of energy
3,500 calories = 1 pound of fat
Empty Calorie – foods that contribute to energy but has little or no nutritional value
1 gram of carbohydrates = 4 cals
Of protein = 4 cals
Of fat = 9 cals
Metabolism– the rate in which your body process food
Calorie Balance
Caloric intake – the amount of calories you are consuming
Caloric Expenditure – the amount of calories you use
Maintaining weight – calories in = calories burned
Gaining Weight – consume more calories (400-500 more each day)
Losing Weight – consume less calories ( about 200 calories less a day)
MyPlate – food guidance
Food group - is a category of food with similar nutrients
RDA – recommended daily allowance
Eat a variety from each group
Fruit group ------------------------------------------- 2-4
Low in fats
Good source of vit. A & C, potassium, and carbo
Skin = fiber
Grain Group :
Bread, cereal, rice, & pasta ---------------- 6-11 servings
Provide vit. min., and complex carbos
Fiber, iron, and vit. B
Vegetable group ------------------------------------ 3-5
Low in fats and calories
Good source of vit A & C
Protein Group:
Meat, poultry, fish, dry beans, eggs, and nuts 2-3
Protein, vit B iron, and zinc
May contain high levels of fats
Dairy Group:
Milk, yogurt, and cheese ------------------- 2-3
Provide calcium, and protein
May contain high levels of fats
Oils – can provide some nutrients and included in your diet –
not part of the MyPlate
Do Personal Profile on Page 87
Undernutrition – the body takes in too few nutrients for health and growth – malnutrition
Overnutrition – the body takes in too many foods with sugar, fat, sodium, and calorie content.
Food Labels
Serving Size - how many servings are in a product and how
much should be eaten.
Percent daily Value – is the portion of the daily amount of
nutrient(s) provided by one food serving
Food Additives – substance intentionally added to food –used to
keep foods safe or for longer period of time
Enriched Foods – is food in which nutrients is lost during
processing but is added back into the food
Fortified food- food in which nutrients are not normally
found, but are added into the food
Ingredients Listing – list of ingredients found in the food
The go from the most of the ingredient to the least.
Claims on Labels
Low fat- no more than 3grams of fat per serving
Reduce Calorie – lower number of calories
Organic- 95% organically produced
Check DATES!!
Sell by- product should be sold by this date
Best if used by – used by to ensure quality
Expiration date – product should not be used
Pasteurization – treating a substance with heat to kill or slow the growth of pathogens
Food illness and Disorders
Foodborne Illness- a disease that is transmitted by food – food poisoning
Foodborne infection- an illness caused by a bacteria, virus, or parasite that has contaminated
the food
Norovirus – causes acute gastrointestinal illness – diarrhea & vomiting
Salmonella – bacterium – found in birds, reptiles, & mammal intestines
Clostridium perfringens – bacteria found in raw meats & poultry
Campylobacter – bacteria in uncooked chicken
Foodborne Intoxication – illness cause by the toxins it produces
E.coli – bacterium found in human & animal digestive tracts – diarrhea, anemia, &
kidney failure
Staphylococcus aureus – bacteria that grows in some foods
Clostridium botulinum – botulism – deadly bacteria
Food intolerance – abnormal response to food not caused by immune system
Not tolerated well by the body
Example: Lactose
*** cause gas, bloating, abdominal pain
Gluten – protein found in wheat, rye, oats, & barley – celiac disease (autoimmune disease) –
body doesn’t like it
Food allergy – abnormal response to food triggered by the immune system
Causes severe illnesses –examples: milk peanuts, eggs, tree nuts, soybeans, wheat, fish,
and shell fish
** may cause hives, nausea, vomiting, diarrhea ect.
Diabetes – is a disease in which the body produces little or no insulin
Insulin – a hormone that regulates the blood sugar level
Hypoglycemia – the pancreas produces too much insulin causing blood
level to be too low – eating helps if it drops
Osteoporosis – a decrease of density of the bone – need calcium & phosphorus
Other Types of Diets
Vegetarian Diet – focuses on plants for food
Foods include – fruits, veg., dried beans and peas, grains,
seeds, & nuts
Vegan – excludes all meat and animal products
Lacto Vegetarian – includes plant foods plus dairy
products
Lacto-ovo Vegetarian – includes both dairy products
and eggs