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Nutrition
What is nutrition?
• https://www.youtube.com/watch?v=TTh93TuU
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• Food; nourishment
What are nutrients?
• A substance that provides nourishment,
essential for growth and the maintenance of
life.
6 Classes of Nutrients
• Carbs
• Fats
• Proteins
• Vitamins
• Minerals
• Water
Carbohydrates
• 1 gram = 4 calories
• Energy giving nutrients that include
• Sugars, starches, and fiber
• Sugars: simplest form of carbohydrates
• Starches: more complex & can be broken down
into sugar.
• Fiber: complex carb that provides help for a
healthy digestion.
Fiber
• Soluble – dissolves in water to help trap
cholesterol.
• Insoluble – does not dissolve in water, but
helps with digestion.
Starches
• Complex and must be broken down by the
body into sugar.
• Plant foods (potatoes, beans, peas, rice, corn,
wheat)
Simple vs. Complex Carbs
Simple Carbs.
Complex Carbs.
Fruits, milk
Vegetables
Refined sugar
(cakes, & candy)
Complex
Simple
Sugars are connected
Breads, legumes, rice
Pasta, starchy
vegetables
Provide
vitamins/minerals/fiber
Fats
• 1 gram = 9 calories
• 25-35% should be of your diet
• Long term energy sources
• 3 types
• Saturated Fats, Unsaturated fats, and Trans Fats
FATS
SATURATED FATS
UNSATURATED FATS
TRANS FAT
• SOLID @ ROOM
TEMP.
• COME FROM FOODS
SUCH AS MEAT &
MILK.
• TOO MUCH LEADS
TO:
- OBESITY, HIGH
CHOLESTEROL, &
INCREASE RISK OF
HEART DISEASE.
• LIQUID @ ROOM
TEMP.
• COME FROM FOODS
SUCH AS OILS &
FISH.
• UNHEALTHY
SUBSTANCE MADE
THROUGH THE
CHEMICAL PROCESS
OF
HYDROGENATION
OF OILS.
• FOOD IN FRIED
FOODS,
COMMERICAL
BAKED GOODS,
PROCESSED FOODS,
& MARGINE.
Fats Use
• Body use it for
• Energy, insulation, padding for organs, carry fat
soluble vitamins, hormones, growth, skin.
Cholesterol
• Found in all animal tissues (you and the animal
products you eat)
• LDL = bad cholesterol
• HDL = good cholesterol
Proteins
• 1 gram = 4 calories
• 3 types:
• Essential amino acids – 9 amino acids the body
can’t produce on it’s on
• Complete proteins – contain all essential amino
acids
• Incomplete proteins – do not contain the
essential amino acids
Use of Protein
• Protein in the body used for
•
•
•
•
•
Body building
Build & repair tissue
Hormones, enzymes, antibodies
Energy
Excess stores as fat
Metabolism
• Sum of the chemical processes that take place
in your body to keep you alive & active.
• Requires energy from carbs., fats, and proteins
Calories
• How energy in food is measured
• FYI: it takes ~ 3500 calories below your calorie
needs to lose a pound of body fat. And ~ 3500
calories above your calorie needs to gain a
pound of body fat.
Calories Needed
Boys
Average Calorie Needs Each Day
• 11-14 years : 2500 calories
• 15-18 years: 3000 calories
Girls
Average Calorie Needs Each Day
• 11-14 years: 2200 Calories
• 15-18 years: 2200 Calories