Download P05 Introduction to Nutrition

Introduction to Nutrition
 Study of how our bodies use food.
 ______________ are food that your body needs to function.
 Some nutrients can be made by body
 Other nutrients must be consumed
 ______________- pattern of eating
Why Do We Eat?
1. Meet nutritional needs.
2. Satisfy appetite.
3. Supply the body with energy.
 What is hunger?
 What is appetite?
Influence on Food
 5 factors influence choice on food
1. Personal Preferences
2. Cultural Background
3. Time & Convenience
4. Friends
5. Media
Nutrients
 Substances that the body needs to regulate bodily functions,
promote growth, repair body tissues, and obtain energy
1.
2.
3.
4.
5.
6.
Foods Supply Energy
 ________________- body breaks down food to release energy.
 ________________- amount of energy released.
Carbohydrates
 Made of carbon, hydrogen, oxygen
 Recommend 45-64% of daily intake be from Carbs.
 Complex Carbs- try for whole grain
Two Types of Carbs
 ________________Carbs
 Aka “Sugars”
 Occur naturally in fruits, milk, vegetables
 Glucose is major provider of energy
 Complex Carbs
 Sugars linked together
 2 types of complex carbs
 ________________
 Broken into sugars
 ________________
 Not absorbed into blood
 Helps prevent constipation
 Lower colon cancer risk
 Lower Heart Disease
Fats
 Made of carbon, hydrogen, and oxygen in different proportions.
 Recommend 20-30% of daily intake from fats.
 Functions:
 Supply energy
 Form cells
 Maintain body temperature
 Protect nerves
Two Types of Fats
1. ___________________ Fats
 Usually liquid at room temperature.
 Vegetable oil, nuts, seeds
 Two categories
 Monounsaturated
 Polyunsaturated
 Can help fight heart disease
2. ___________________ Fats
 Solid at room temperature.
 Animal fat
o Lard and dairy products
o Too much lead to heart disease
Cholesterol
 fatlike substance that is found only in animal products.
Tran Fat
 manufacturers add hydrogen to the fat molecules in
vegetable oils.
Protein
 Made of nitrogen, oxygen, hydrogen, carbon
 Functions:
 Energy supply
 Growth & repair
 Daily recommendation is 10-35%.
Two Types
 ______________________
o From Animals
o Meat, fish
o Contain all 9 essential amino acids
 _______________________
o From Plants
o Beans
o Lacks one or more of essential amino acids
• Protein is made from amino acids
• Body needs ________ amino acids
• Your body makes 11
• Must consume 9 (essential amino acids)
What are Vitamins?
• Made by living things, are required only in _______ amounts,
and that assist many chemical reactions in the body
• Some vitamins your body makes
• Others must be consumed
• Two categories of vitamins
1. _____________ Soluble
a. A, D, E, K
b. Vegetable oils, eggs, vegetables
c. Can be stored in body
2. ______________ Soluble
a. B, C
b. Fruits and vegetables
c. Cannot be stored in body
Antioxidants- protect cells from aging process.
- Vitamins C and E
What are Minerals?
• Nutrients that occur naturally in _______ and ________
o Only required in _________ amounts
• Need 7 minerals in significant amounts
o Potassium
- Calcium
o Magnesium
- Sodium
o Phosphorus
- Sulfur
o Chlorine
Major Minerals
___________
• Blood clotting
• Function & Maintenance of bones
• Milk, dairy, broccoli, tofu.
____________
• Table salt, canned soup, frozen pizza
• Important for water balance
• Too much can cause high blood pressure
Water
• 65% of your body is water.
• Nearly all of the body’s chemical reactions, including those
that produce energy and build new tissues, take place in a
water solution.
• Water Vs. Sports Drink
o 2 cups of fluid before exercise
• Do not need sports drink if _____ minutes or less
• Helps maintain ________________
o steady state inside your body
• Become overheated, you sweat
• Helps prevent dehydration
o Females ____ cups of water
o Males _____ cups of water