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Nutrition
•H O W M U C H O R L I T T L E D O Y O U K N O W ?
Vocabulary
 Nutrition – The sum of the processes by which
humans, animals, and plants consume and use food.
 Nutrient – the substances that enrich the body. They
are used to build and repair tissues, regulate body
processes and are converted to and used as energy.
 Calorie – a unit of energy produced by food.
Proteins
 Nutrient that is needed for growth, and to build and
repair body tissue.
 The building blocks that make up proteins are Amino
Acids.
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The body needs 20 amino acids to function properly, however
your body can only produce 11 of these. The other nine we get
from out diet and they are referred to as Essential Amino
Acids.
 2 types of proteins – complete and incomplete
 Complete Proteins – a protein that contains all the essential
amino acids. (fish, poultry, milk, eggs)
 Incomplete Protein – a protein that does not contain all of the
essential amino acids. (grains, legumes, nuts & seeds)
Carbohydrates
 Main source of energy for the body. (sugars, starches and fiber)
 Body can only store a limited amount of them. Excess carbs are
stored as fat.
 Two types:
 Simple – sugars that enter the bloodstream rapidly and provide
quick energy. (calories but few vitamins and minerals)
 Complex – starches and fibers.
 Starches – made and stored in most plants. Provides long lasting
energy
 Glucose – complex carbs are changed into glucose through the
process of digestion. They provide energy and heat to cells.
Carbohydrates Continued
 Glycogen – stored in the muscles and provides energy
 Fiber – part of grain and plant food that cannot be digested.
Helps moves through the body.
 Two types:
 Insoluble – bind with water to help produce bowl movements
 Soluble – helps to reduce cholesterol.
Fats
 Nutrient that provides energy and helps store and
use vitamins. Two types
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Saturated – found in dairy products, meat & poultry.
Contribute to the level of cholesterol (fat-like substance made
by the body and found in certain foods)
Unsaturated – obtained from plant products and fish.
 Trans-fatty acids – fatty acids that are formed when
vegetable oils are processed into solid fats
(margarine or shortening). This process is called
hydrogenation (makes the liquid oils more solid,
more stable and less greasy tasting)
Vitamins
 Nutrient that helps the body use carbohydrates,
proteins, and fats.
 Provides no energy to the body, but helps unleash
energy stored in carbs, protein, and fats.
 Two types:
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Fat-soluble – dissolves in fat and can be stored in the body ( A,
D, E and K)
Water-soluble – dissolves in water and cannot be stored in the
body in significant amounts (C & B)
Minerals
 Nutrient that regulates many chemical reactions in
the body.
 Naturally occurring inorganic substances.
 Small amounts of some are essential in metabolism
and nutrition.
 Two types: equally important
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Macro – required in amounts greater than 100 mg. (calcium,
sodium)
Trace – needed in very small amounts. (iron, zinc)
Water
 Involved with all body processes.
 Makes up the basic part of blood, helps with waste
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removal, regulates body temp, and cushions the spinal
cord and joints.
Makes up 60% of body mass.
Carries nutrients to all body cells an waste products from
the cells to the kidneys.
Dehydration – condition in the which the water content
of the body has fallen extremely low.
Diuretic – product that increases the amount of urine
excreted. They dehydrate you (Soda)
Sources of Energy
CARBOHYDRATE = 4 CALORIES PER GRAM
FAT = 9 CALORIES PER GRAM
PROTEIN= 4 CALORIES PER GRAM
Recommended Daily Intake
Nutrient
Unit of Measure
Daily Values
Total Fat
Grams (g)
65 g
Saturated Fat
Grams (g)
20g
Cholesterol
Milligrams (mg)
300 g
Sodium
Milligrams (mg)
2400 mg
Potassium
Milligrams (mg)
3500 mg
Total Carbohydrates
Grams (g)
300 g
Fiber
Grams (g)
25 g
Protein
Grams (g)
50 g
Assignment Links
•http://www.fastfoodnutrition.org/calc1.php
Calorie burner counter:
http://www.freedieting.com/tools/calorie_calculator.htm (estimated daily caloric needs)
http://www.caloriesperhour.com/index_burn.php (running)
http://www.caloriesperhour.com/index_burn.php (walking)
* Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age
Nutrition
 Appetite – the psychological desire for food.
Ex. The smell of fresh baked bread…might make you crave a piece of
toast, even if you are not hungry.
 Hunger – the body’s physical need for food.
 Empty Calories- foods that offer few, if any, nutrients but
do supply calories.
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Ex. alcohol, candy, fried foods
Nutrition
 Breakfast means “break the fast”. Your body has
been fasting without food for several hours while you
sleep.
 Your body is running out of energy during this time.
 Eating a healthy breakfast will kick start your
Metabolism giving you energy and making you more
alert
 Metabolism- the rate at which food is converted into
energy in body cells.
• MOST IMPORTANT MEAL OF THE DAY!!!!!
Nutrition
CALORIES CONSUMED =
ENERGY
CALORIES OR ENERGY THAT
WE DO NOT USE DURING DAILY
ACTIVITIES ARE STORED AS
FAT!
Eating Disorder

An extreme and damaging eating behavior that
can lead to sickness and even death.
Anorexia Nervosa
 An eating disorder characterized by self-starvation
leading to extreme weight loss.
 effort to gain control over their life
 can lead to death
 ex. heart failure, kidney failure etc.
Bulimia Nervosa
 A condition in which a person eats large amounts of
food and then secretly purges.
Anorexia vs. Bulimia
Anorexia
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Often females age 14-18
Very thin
Deny their behavior
Deny they are hungry
Withdraw from others
Females do not have
menstrual periods
Resist treatment
Bulimia
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Often females age 15-24
May have normal weight
Are aware of their behavior
and feel guilty, but cannot
change
Recognize they are hungry and
want to eat
May be outgoing and social
Females may have irregular
menstrual periods
More likely to get help when
confronted
Binge Eating
 Compulsive overeating
-eating when you are not even hungry
-eating to the point where you are uncomfortable
-hiding food
-obesity