Download Nutrition - PP1 Carbs, Fats, Proteins

Nutrition
Carbs, Fats, Proteins
WHAT IS NUTRITION?
Nutrition – the process by which the body uses
food for maintenance of life, growth, normal
functioning of every organ and tissue, and the
production of energy
Food provides:
Fuel (energy)
Stamina and vigor for daily activities
Basis for sound, healthy skin, teeth, hair, muscles, and
bones
Nutrients are substances in food that provide energy or
help form body tissues and are necessary for life and
growth
Balance
Balance the amount of energy in food with
the amount of energy your body uses.
Be aware that controlling body fat is more
important to health than controlling body
weight. (Location of body fat can be a risk
factor. Excess fat in the stomach posses a
greater health risk)
Keep in mind that all calories add up in the
same way, no matter what their source.
Six Essential Nutrients
Carbohydrates
Protein
Fats
Minerals
Vitamins
Water
A Balanced Diet To be healthy, you need the
right amount of nutrients from each class.
Carbohydrates, Fats, & Proteins
Carbohydrates are energy-giving nutrients
that include sugars, starches, and fiber.
Fats are the main form of energy storage in
the body.
Proteins are made of amino acids, which build
and repair structures and regulate processes in
the body.
CARBOHYDRATES
Function: Major source of energy, in the
form of sugar, supplies fiber
Food Sources: Fruits, vegetables, grains
Recommended Percentage in Diet:
58% or higher
– (48% from complex carbohydrates, 10% from
simple)
– Limit intake of refined carbs (table sugar,
sweets, pastries, soft drinks)
Carbohydrates
Are the starches and sugars found in foods.
2 different types: simple and complex.
55-65% of your daily calories should come from
carbs, mainly complex carbs.
Simple carbs ,or sugars, are present naturally in
fruits, some vegetables, and milk. These sugars are
called fructose, lactose, maltose, surcose. These can
be found in candy, soda, concentrated sweets, salad
dressings, breads, and soups.
Carbohydrates
 Complex Carbs, or starches, are found in rice, .grains, seeds,
nuts, legumes(dried peas or beans), potatoes, yams.
 Take longer to digest to keep you fuller for longer.
 Why do we need carbs?
– Before your body can you carbohydrates, it must convert it to glucose.
Glucose is a simple sugar and the body’s chief source for fuel. Glucose that is
not used right away is stored in the liver and muscles as glycogen.
Metabolism
Metabolism is the sum of the chemical
processes that take place in your body to keep
you alive and active.
Metabolism requires energy from
carbohydrates, fats, and proteins.
The energy in food is measured in Calories.
ENERGY
Carbohydrates Formula
1 gram of carbs = 4 calories
Example: Carbohydrates: 5 grams
How many calories are in 5 grams?
Formula: (# of carbs) X 4 =_______
Three groups of carbs
 Monosaccharide (Single sugar)
– Fructose – fruit sugar
– Glucose – corn sugar
 Disaccharides (Two sugar)
– Sucrose – table sugar, cane sugar
– Lactose – milk sugar
– Maltose – malt sugar
 Polysaccharides (Multiple sugars)
– Starch – plant sugars
– Cellulose – plant fiber
Sugar Intake
Eating honey, sugar, soft drinks, candy bars
or any sweets does not provide quick
energy.
To maintain a consistent energy level, eat a
diet high in complex carbohydrates (grains,
cereals, vegetables)
Sugar
 Sugar plays a part in the
current health crisis around
the globe of people being
overweight or obese
 Sugars in foods add calories,
but don’t give your body the
nutrients that it needs
causing weight gain
Sugar
 Sugar is the most common
food additive in the United
States
 It is added in things we can
easily think of (pop, candy,
cookies)
 It is also added in things we
don’t think of (baked beans,
spaghetti sauce, sports drinks
like Gatorade)
How do I eat less sugar?
 Choose 100% fruit juices,
water or sparkling water
to drink instead of juice
drinks with added sugar
or pop
 Try diet beverages which
are sweetened with a
sugar substitute
How do I eat less sugar?
 Have fresh fruit for dessert
instead of cakes, pies, cookies
 Reduce the amount of sugar
in recipes by 1/4th to 1/3rd
 Limit the amount of
condiments used (ketchup,
steak sauce)
FATS
• Fats are a type of lipid
– Lipid- A fatty substance that does not
dissolve in water
• Fats provide more than TWICE the energy of
carbs or proteins
– 9 calories = 1 gram
• The building blocks of fats are called fatty acids
• Fatty acids that your body needs but cannot produce
are called essential fatty acids
• Classified as 2 types depending on their chemical
composition
– Saturated
– Unsaturated
– Most fats are a mixture of both types
Fats
 Function: Source of stored energy, provide and carry the fat soluble vitamins
(ADEK)
 Food Sources:
– Monounsaturated fat - olive oil and canola oil, usually liquid and found in
vegetables, most healthy type
– Polyunsaturated fat - safflower oil, margarines, usually liquid and found in
vegetables
– Saturated fat - meat, butter, milk, solid shortenings; usually in solid form and
found in animal sources, contribute to heart disease and should be avoided
 Recommended Percentage in Diet: 20-30%
 Fatty acids - Basic building blocks of fats
Fats
Fats are the body’s main form of long-term
energy storage.
Fats are large molecules made up of fatty
acids and glycerol.
Fatty acids are long chains of carbon atoms
attached to hydrogen atoms.
Fats are classified by the types of fatty acids
they contain.
Pound of Fat
 One pound of fat is equal to about 3500 calories.
 That means that if you eat an
extra 350 calories of food a day,
which is about equal to a large
piece of cake or a medium milk
shake, you would gain an extra
pound every 10 days (350x10).
Pound of Fat
That means that if you eat
an extra 175 calories of food
a day, which is about equal
to a can of pop and a
handful of chips, you would
gain an extra pound every
10 days (350x10).
5 Pounds of Fat
 Below is a 5 pound chunk of
fat, which weighs the same
as a solid brick.
 This gives you an idea of the
extra weight that you are
carrying around when
weight is gained.
Fats
Fats deliver more than TWICE the energy of
carbohydrates and proteins.
Fats are a type of Lipid
– A fatty substance that does not dissolve in water
Fats are generally classified as either:
– Saturated
– Unsaturated
Fats
SATURATED FATS
• Saturated fatty acids hold all the hydrogen
atoms they can, meaning they are solid at
room temperature
– Examples: Animal fats/tropical oils
• Palm oil, Coconut oil
• Beef, pork, egg yolks, and dairy foods are higher in
saturated fat than chicken and fish.
• High intake of saturated fat = increased
risk of heart disease
Saturated / Unsaturated Fats
 Saturated Fats
– A fatty acid is said to be saturated when it holds the maximum amount of
hydrogen atoms it can.
– Examples:
• Animal Fats
– Pork, Beef
• Dairy Products
• Tropical Oils (Palm Oil, Coconut Oil, etc.)
 Unsaturated Fats
– A fatty acid is said to be unsaturated when it is missing one or more pairs of
hydrogen atoms
– Examples:
• Vegetable Fats
– Olive Oil, Corn Oil, etc.
– Unsaturated fats have been associated with a reduced risk for heart disease.
Fat Formula
1 gram of fat = 9 calories
Example: Total Fat: 9 grams
How many calories are in 9 grams?
Formula: (# of fat) X 9 =_______
Saturated Fats
Saturated fats contain saturated fatty acids.
A fatty acid is saturated when every carbon atom is
bonded to as many hydrogen atoms as possible.
Saturated fats are usually solid at room temperature.
They come from foods such as meat and milk.
Eating too many saturated fats can lead to obesity,
high cholesterol levels, and increased risk of heart
disease.
UNSATURATED FATS
• Unsaturated fatty acids have 1 unsaturated
bond, meaning they have room to add
hydrogen.
– Examples: Vegetable fats
• Olive, canola, soybean, corn and cottonseed oils
– Typically liquids (oils) at room temperature
• Increase in unsaturated fatty acids = lower
risk of heart disease
Unsaturated Fats
Unsaturated fats contain unsaturated fatty
acids.
A fatty acid is unsaturated when the carbon
atoms are not bonded to as many hydrogen
atoms as possible.
Saturated fats are usually liquid at room
temperature. They come from foods such as
oils and fish.
UNSATURATED FAT TYPES
• Monounsaturated
– Have only one
unsaturated bond
– Are liquid at room
temperature
– Solidify when
refrigerated
– Examples
• Olive Oil
• Canola Oil
Polyunsaturated
Have more than one
unsaturated bond
Liquid at room temp and
in the refrigerator
Examples
Safflower Oil
Corn Oil
TRANS FATS
• Trans fatty Acids
– Trans fats (or trans fatty acids) are created in an
industrial process that adds hydrogen to liquid
vegetable oils to make them more solid. Another
name for trans fats is “partially hydrogenated
oils."
• Trans fats give foods a desirable taste and texture.
• Inexpensive to produce and lasts a long time
• Examples:
– Fried Foods (Fries, Doughnuts, Chicken)
– Baked Goods (Pie crust, cookies, crackers, margarine)
ROLE OF FATS
• Fats are essential to transport vitamins, A,D,E, and K
in your blood.
– They serve as sources of linoleic acid, an essential
fatty acid that is needed for growth and healthy
skin.
• Fats add texture and flavor to foods
• Help satisfy hunger longer than carbs and proteins
• No more than 20-30% of your daily caloric intake
CHOLESTEROL
• Cholesterol
– A waxy lipid-like substance that circulates in
blood.
– Cannot dissolve in your blood, carried by
lipoproteins
• 2 major types
• LDL- Low Density “bad”
• HDL- High Density  “good
• A high intake saturated fat can lead to an
increase in cholesterol
Cholesterol
Cholesterol is another type of lipid found in all
human and animal tissues.
Your body makes cholesterol. You also get cholesterol
from foods such as meat, eggs, and dairy products.
Cholesterol is necessary for certain essential
functions in the body.
Too much of certain types of cholesterol in your diet
can cause deposits on blood vessel walls, increasing
the risk of heart attack.
PROTEINS
• Protein
– Nutrients that help build and maintain body cells
and tissues
– Made up of chains called, Amino Acids
• Your body can manufacture all but 9 of the 20
different amino acids that make up proteins.
– These 9 amino acids are known as Essential Amino
Acids
• So where do we get them?
Proteins
Proteins are made of amino acids, which are used in
building and repairing structures in the body.
Proteins are also needed for hormones, enzymes,
and other essential molecules.
Essential amino acids are nine amino acids that the
body cannot produce on its own.
Complete proteins are dietary proteins that contain
all the essential amino acids.
Incomplete proteins do not contain all the essential
amino acids.
Proteins
Proteins are nutrients that help build and maintain
body tissues.
Excess proteins are converted to fats for storage.
Made of building blocks called Amino Acids.
Two types or proteins:
– Complete Proteins
• Contain all the essential Amino Acids needed by the body.
– Incomplete Proteins
• Foods that lack some of the essential Amino Acids
COMPLETE PROTEINS
• Complete Proteins
– Contain adequate amounts of all nine essential
amino acids.
– Found in animal products
•
•
•
•
•
Fish
Meat
Poultry
Eggs
Dairy Products; milk, cheese, yogurt
VIDEOS
“Milk the Deadly Poison”
http://www.youtube.com/watch?v=tYpafipJyD
E
“Dirty little secret about Meat”
http://www.youtube.com/watch?v=DIwx3nVI
RsU
VEGETARIANS
• Do not eat meat
• There is a difference between vegetarians and
vegans. What is it?
• May have a challenge getting protein, so how do
they?
– Eggs, Milk, Cheese, Yogurt
– Beans, legumes, grains, nuts, seeds
• Combining foods carefully is the key
– Ex: Legumes + Grains
– Ex: Nuts + Seeds
INCOMPLETE PROTEINS
• Incomplete Proteins
– Lack one ore more of the essential amino acids
– Sources
• Beans, peas, nuts, and whole grains
• If you were to combine peanut butter and bread, that
would give you a complete protein
– You don’t have to combine the incomplete
proteins in one meal, you just need to eat them
over the course of the day!
Proteins
Complete and Incomplete Protein Sources
– Complete
•
•
•
•
•
Fish
Meat
Poultry
Dairy Products (Milk, Cheese, Yogurt, etc.)
Several Soybean Products
– Incomplete
• Nuts
• Whole Grains
• Legumes
– A combination of any of these can make a complete protein source
Protein Formula
1 gram of protein = 4 calories
Example: Protein: 10 grams
How many calories are in 5 grams?
Formula: (# of protein) X 4 =_______
Proteins
Function: Important for growth, maintenance, repair of
tissue
Food Sources: Chicken, fish, meat, low-fat dairy
products, eggs, dried peas, beans
Recommended Percentage in Diet: 10-12%
ROLE OF PROTEINS
• Proteins have many functions including;
– During major growth periods such as;
adolescence, puberty, & pregnancy, the body
builds new cells and tissues from the amino acids
in proteins.
– Throughout your life your body replaces damaged
or worn-out cells by making new ones from
protein.
ROLE OF PROTEINS
– Your body also produces enzymes, hormones and
antibodies from proteins.
– Proteins help supply your body with energy, even
though they are not the main source.
– Proteins, like carbs, provide 4 calories per every 1
gram.
– Excess protein is converted to body fat
Amino Acids
Amino acids
– Building blocks of protein
Essential amino acids
– Substances making up protein which must be supplied
each day by food
Complete protein
– A protein food which contains all the essential amino acids
needed by the body
• Animal sources of protein are usually complete
• Plant sources are usually incomplete
– Combination of plant sources can be used in diet to form complete
protein
Alcohol and Calories
ALCOHOL HAS CALORIES!
1 gram of alcohol = 7 calories
Example: Alcohol: 10 grams
How many calories are in 7 grams?
Formula: (# of alcohol g) X 7 =_______
Cholesterol
A waxy, fatty-like material
manufactured in the body and used
by the body in chemical processes.
Found in foods of animal origin.
Excess cholesterol is deposited on
the lining of the arteries.
Narrowing of arteries can lead to
cardiovascular problems.
Two Types of Cholesterol
High Density Lipoproteins – HDL
– Good cholesterol, picks up extra cholesterol and
eliminates it from the body
– Bad cholesterol, contributes to clogging of arteries
by depositing the extra cholesterol on the lining of
the arteries
2nd Type of Cholesterol
Low Density Lipoproteins – LDL
Higher levels of LDL particles promote health
problems and cardiovascular disease
• Lipoprotein
– Protein wrapped molecule which transports cholesterol
and fats through bloodstream
• Total cholesterol
– Normal ------------------ Below 170
– Moderately High -------------- 170 -199
– High ------------------------Above 200
• LDL cholesterol
– Normal ----------------------Below 110
– Moderately high ---------------110-129
– High ---------------------------Above 130
Lower your cholesterol
Cut back on food high in cholesterol
– Eggs, meat, butter, whole milk
Avoid trans-fat, which are vegetable oils that have
become saturated through hydrogenation
– Cocoa butter, coconut and palm oils, lard
Avoid meats high in fat (hamburger, sausage, bacon)
Reduce saturated fat ( since it raises LDL in your
blood
Fiber
Structural part of plants which is neither digested nor
absorbed by the body
Serves as an intestinal “house cleaner”
Ex. Beans, romaine lettuce, brown rice, whole wheat,
oranges
Fiber is not found in animal foods.
Fiber
• Found in tough, stringy part of vegetables,
fruits, and grains.
• Fiber is a form of complex carbohydrate. It
helps moves waste through your digestive
system and helps prevent constipation.
• Fiber rich foods are bulky, so they offer a
feeling of fullness.
• Recommended that you eat 25 grams of fiber
a day
Fiber
Nutrition
Exercise
Dieting
True or False
Vocabulary
100
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400
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This is the most vital nutrient
This is the main source
of energy for the body
These are made of amino
acids which build body
tissue
Essential Questions
Ticket Out the Door
• What are the 6 essential nutrients?
• What are the functions of the 6 essential
nutrients?
• How can reading a food label determine the
value of the food being eaten?
• How does marketing affect the foods that
consumers eat?
Calories
• Find out how many calories this item of food
had TOTAL.
• Fat: 6 grams
• Carbs: 12 grams
• Protein: 6 grams
_______
_______
_______
• Sum of ALL = total calories ___________
Standards
• PE.HS.4.1 Nutrients-The learner will be able to list
the six basic nutrients and understand the function
of each
• PE.HS.4.3 Labels-The learner will be able to evaluate
nutrition labels and determine the value of the food
analyzed.
• HE.HS.5.3 Critical Thinking-The learner will be able
to apply critical thinking skills to analyze marketing
and advertising methods for influencing food
choices.