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Nutrition
(Day 3)
Bell Ringer (Day 3)
• Read pages 276-277 in your health book
and answer the following questions:
– What is a cardiovascular disease?
– What are the 3 dietary guidelines for reducing
premature cardiovascular diseases?
– Give 1 example of each of the above 3
guidelines.
Fats
• A nutrient that provides energy and helps the
body store and use vitamins.
• Each gram of fat provides nine calories of
energy.
• Fats store and transport fat-soluble vitamins.
• Fat-soluble vitamin is a
vitamin that dissolves in fat
and can be stored by the body.
– Ex: Vitamins A,D,E,K, and P
Two Types of Fats
• Saturated Fats
– Type of fat from dairy products, solid
vegetable fat, meat and poultry
– Saturated Fats contribute to the level of
cholesterol in a person’s blood.
– Usually solid at room temperature.
Two Types of Fats
• Unsaturated Fats
– A type of fat obtained from plant products and
fish.
– Usually liquid at room temperature.
Uses of Fat
• visible fats:
–
–
–
–
provides a source of stored energy
gives shapes to body
cushions the skin
acts as an insulation blanket that reduces heat loss
• invisible fat: This hidden fat,
–
–
–
–
is part of every cell membrane
is a component of myelin ,
is a shock absorber that protects the organs
is a constituent of hormones and other biochemicals
Cholesterol
• Cholesterol is a
fat-like substance
made by the body
and in certain
foods.
Types of cholesterol
• LDL (bad cholesterol)
– causes atherosclerosis. It is main carrier of cholesterol
• HDL (good cholesterol)
– it rescues LDL pieces and brings them back to the
liver
• VLDL (very bad cholesterol)
– It is main carrier of triglycerides
– It is more harmful than LDL
– It carries fat to the other parts of the body.
Vitamins
• Vitamins are organic substances present in
small amounts in many foods. They are
required for carrying out vital functions of
the body and many of them are involved in
the utilization of major nutrients like
proteins, fats and carbohydrates
Vitamins
• Vitamins generally cannot be made by
your body and must be obtained from
your diet.
• Therefore vitamins are essential
nutrients.
Two Types of Vitamins
• Fat- Soluble Vitamins
– A vitamin that dissolves in fat and can be
stored in the body.
– Four types: A, D, E, K, and P
Two Types of Vitamins
• Water- Soluble Vitamins
– A vitamin that dissolves in water and cannot
be stored in the body.
– Ex: Vitamins B & C
A nutrient that regulates many chemical
reactions in the body (catalyst).
Vitamins control the body's ability to
absorb, and use minerals, and without
minerals, vitamins have no purpose,
and are quickly eliminated from the
body.
Lacking vitamins, the system can make
some use of minerals, but without
minerals, vitamins are useless.
Two Types of Minerals
• Macro Minerals
– These are required in amounts greater than 100
milligrams.
– Ex: Calcium and sodium
• Trace Minerals
– These are needed in very small amounts.
– Ex: Iron and Zinc
• Trace minerals are as important to the body as
macro minerals
Water
• Water is a universal solvent. Our body
contains 50 to 70 % of water. The average
male body has proportionately more
muscle than the average female body.
• Water content depends on how old you are
and how much muscle and fat you have.
Muscle tissue has more H2O than fat
tissue.
Water
• Water is a nutrient that is involved
with all body processes:
– Makes up the basic part of the blood
– Helps with waste removal
– Regulates body temperature
– Cushions the spinal cord joints
Importance of Water
• Water is quite possibly the single most important factor in
losing weight
• Water may be the only true "magic potion" for permanent
weight loss.
• Water suppresses the appetite naturally, hydrates your body,
and helps the body metabolize stored fat.
• The Kidneys cannot function properly without enough water.
• When the Kidneys can't function properly, they deposit
everything into the Liver.
• The Liver's function is to metabolize stored fat into usable
energy. If it is doing some of the Kidney's work, then it is not
working at 100% capacity and more stored fat stays as stored
fat.
Dietary Fiber
What is it ?
• Dietary fibers are structural components of
plants. The type and amount of fiber in
plants vary from species to species.
Dietary Fiber
Dietary fibre is a broad generic term; it includes the
following chemicals, which form the structural
components of plants, including many of the plant foods
we eat:
• cellulose
• hemicellulose
• lignin
• pectin's
• mucilage's
• gums
The first three are insoluble fibers which can absorb and
hold water in the digestive system. The others are soluble
fibers, which are partially broken down in digestion to a
gel-like substance, which also retains water.
Uses of Dietary Fiber
• In the mouth, fiber stimulates the flow of saliva.
• In the stomach and small intestine, fiber dilutes the contents and
delays the emptying of food and the absorption of nutrients; this
promotes a feeling of fullness.
• In the large intestine, fiber dilutes the contents and provides a place
for bacterial growth and digestion. The water-holding capacity of
insoluble fiber in the lower intestine softens the stool and increases
stool size, so that the process of elimination is easier and faster.
• In the large intestine, fiber also acts to bind certain chemicals.
Different kinds of fiber have different binding capacities: when fiber
binds cholesterol-like compounds, it lowers cholesterol, a healthy
result; when fiber binds minerals, it decreases their absorption, a less
desirable result.