Download Chapter 12 Food and Nutrition Pages 266 – 288 Nutrients

Chapter 12
Food and Nutrition
Pages 266 – 288
Nutrients – substances that your body needs to regulate bodily functions.
The body requires 40 different nutrients daily.
Nutrition – the process by which the body takes in and uses nutrients.
Your eating habits are affected by your early childhood experiences.
Example: your parents made you eat foods that you did not
like. (beets, peas, carrots, etc.)
- You hated these foods
- You hate these foods now
Food provides your body with energy.
Example: gas > car
During your adolescent years your body grows rapidly, so the proper diet is
important.
Metabolism – is the chemical reaction by which your body breaks down food to
release energy.
Calorie – amount of energy released when nutrients are burned.
The Six Basic Nutrients:
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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Used by the body for sources of energy
Perform essential bodily function
Carbohydrates:
• Nutrients made of carbon, hydrogen, and oxygen. Is an excellent source
of energy.
• There are two types of carbohydrates
1. Simple
2. Complex
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Simple carbohydrates – consist of sugar
Glucose – a simple sugar that is the major provider of energy for the
body cells.
Fruits, vegetables, milk (lactose) contain natural sugars.
Cookies, candy, soft drinks contain added sugar.
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Complex carbohydrates – made up of sugars that are linked together
chemically to form a long chain.
Example: Beaded necklace
Starch – plant foods and grains
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Fats:
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Simple carbohydrates are higher in calories than complex carbohydrates.
Complex carbohydrates are the best providers for long-term steady
energy.
Extra glucose is converted into a type of starch called glycogen
Glycogen – is a type of starch that is stored in the body.
When extra glucose can no longer be stored as glycogen it will turn into
fat.
Fiber – complex carbohydrate found in plants
- Cannot be broken down and absorbed into the bloodstream,
but passes directly into the large intestines.
- Prevents constipation
- Reduces the risk of cancer in the bowel
- Helps prevent heart disease
Examples: Fiber is found in breads, cereals, vegetables, and fruits
Class of nutrients with the highest content
- Twice as many calories as carbohydrates
- Form parts of the structure of your cells
- Necessary for healthy hair and skin
Two types of fats:
1. Saturated
2. Unsaturated fats
Saturated fats – a fat that contains as many hydrogen atoms in its
structure as possible.
Example: animal fat and dairy products
These fats are solid at room temperature.
Unsaturated fats – fats that contain less than the maximum number of
hydrogen atoms in its structure.
Example: vegetable oils, nuts and seeds
These fats are usually liquid at room temperature.
Cholesterol – waxy, fat-like substances found in the cells of all animals
- Not found in plants
- Cholesterol collects in the blood vessels and clogs them these
develop into a heart disease called arteriosclerosis.
Nutritionists believe Americans diets are too high in fats. They believe
only 30% of your calories should come from fat.
Proteins:
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Nutrients that contain nitrogen as well as carbon, hydrogen, and oxygen.
Used as a source of energy.
Role of growth and repairs the body’s tissue
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Amino acid – is a protein that is broken down into long links and
absorbed into the blood stream and reassembled by the cells to form the
kind of energy your body is seeking.
High protein foods:
- Meats
- Eggs
- Milk
- Nuts
- Dried peas and beans
- Yogurt
- Diary products
The proteins of your body are made up of 20 different amino acids
- Your diet needs to supply 9 of these amino acids
- These 9 amino acids are called essential amino acids.
- Essential amino acids are amino acids that your body cannot
manufacture.
- These essential amino acids are sometimes made up of plant
food combination.
Example: rice and beans
- Eat high protein foods you would produce enough amino acids.
Example: vegetarians need to combine plant foods to
get enough protein since they do not eat meat products.
Vitamins:
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Classes of nutrients that are made by living things are requires only in
small amounts and assist many chemical reactions in the body.
Helps the body with various processes
The body makes some vitamins
Examples: Vitamin D is produces when the skin is exposed to sunlight.
Two types of vitamins:
1. Fat-soluble
2. Water-soluble
Fat-soluble – stores by the body
Examples: A, D, E, and K
- Found in vegetables, liver, eggs, and oils
Water-soluble – cannot be stored by the body.
Examples: C, B
- Found in fruits, vegetables, and red meats
Deficiency – a condition were a person does not obtain enough of a
specific nutrient.
Minerals
Minerals – nutrients not manufactured by living things.
Occurs naturally in rocks and soil
Mineral are absorbed
By roots
Enters plants
You eat plant
Animal eats plant
You eat animal
There are 24 different minerals essential for good health.
You need significant amounts of calcium
Phosphorus
Sodium
Potassium
Chlorine
You only need trace amounts of:
Fluorine
Iodine
Iron – necessary for healthy RBC
Sulfur
Copper
Zinc
Iron is an essential part of the human body. You have an iron containing substance
called Hemoglobin
Hemoglobin – iron containing substance that carries oxygen from your lungs and
nutrients to all the parts of your body.
Boys and men need iron for building muscle mass
Girls and women need large amounts of iron because it is usually lost
during menstruation.
Anemia – a condition in which the Red Blood Cells (R.B.C.) does not contain enough
hemoglobin
Ei: tried and weak
Water:
Water is the primary component of blood and tissue.
Water makes up 65% of the body’s weight.
Give three reasons why water is such an important nutrient:
1. Nearly all the chemical reactions in the body take place in water
solution.
2. It is the primary component of blood and tissue fluids.
3. It carries dissolved waste products out of the body.
4. It helps in the digestion of foods
5. It helps maintain homeostasis by regulating body temperature and
electrolyte balance.
Electrolytes – regulates many processes in cells
Example: temperature > perspiration
Homeostasis – is the process of maintaining a steady state inside the body.
Dehydration – a serious condition (reduction) in the body’s water
content.
Lesson 2:
Meeting Your Nutritional Needs
Food Guide Pyramid – a graph that groups foods according to types and
indicates how many servings of each type should be
eaten daily.
The structure of the Food Guide Pyramid conveys the idea that the bulk of
the people’s diets should consist of grains, vegetables, and fruits. It also
emphasizes a diet low in fats and sugars.
Grains:
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6 – 11 servings
Base of the pyramid
Widest level
High in carbohydrates
Low in fats and sugars
Contains iron, vitamin B, and protein
Used as a source of energy
Examples: Bread, cereal, rice, and pasta
Vegetables:
• Comes from plants
• Second widest level
• Contains carbohydrates, vitamins A & C, minerals
• Rich in fiber
• 3 – 5 servings
Fruits:
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Same as vegetables
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Except 2 – 4 servings
Milk, Meat, and other high protein foods:
• Third level
• Comes from animals
• Dairy foods – does not include cream or butter (fat section)
• Milk promotes healthy bones and teeth
• Contains calcium, protein, vitamins B2, B6, & B12, protein, iron,
Zinc and magnesium.
• 2 –3 servings
• Fortified milk contains vitamin D
• High protein foods and meat promotes healthy muscles
• Other high protein foods are called legumes
• Legumes – seeds that are produced in pods
Example: kidney beans, peanuts, navy beans
These foods provide the same nutrients as meats
Fats, Oil, and Sweets:
• Use sparingly
• Low in nutrient density
• Example: butter, margarine, cream, candy bars
Nutrient density – proportion of nutrients on a food compound to the number
of calories.
Daily values – amount of specific nutrients that the average person should obtain
each day.
Remember this is a general guide and it applies to the average person.
Nutrient needs are effected by:
1. Age
2. Sex
3. Heredity
4. Life style
Lesson 3:
Hunger and Malnutrition
Malnutrition – is any condition in which a person’s nutrient consumption is
is inadequate or unbalanced.
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Harms the body’s systems
Damages emotional well-being
Susceptible to disease
Three cause of Malnutrition:
1. Ignorance
2. Disease
3. Poverty
When a person is malnourished they do not have the energy to perform, they are
susceptible to disease, and growth rate is slowed
Protein – energy malnutrition – not enough protein, nor enough calories to supply
the body’s energy levels.
In severe cases death will occur through starvation or disease.
Example: underdeveloped countries
Malnutrition occurs in our country:
• Little or no income families
• Homeless
• Teenage runaways
• Unemployed families
• Elderly people
In the United States, we have programs that will help people who are malnourished.
• Food stamps program
• Volunteers – soup kitchen
• WIC (Women Infant Care Program)
• Food and Agriculture Organization