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Nutrition
Simple Carbohydrates
• Provides the quickest
energy, although it does
not last long
• Both Simple and
Complex carbs provide
4 calories per gram.
• SUGARS, syrups,
processed sugar (in a
bag), high fructose corn
syrup and other sweet
items such as fruit and
milk
Simple Carbohydrates
• This only gives a
short burst of
energy. Too much
interferes with
health of teeth
and some
interfere with
how your body
uses insulin.
Processed sugar
has NO nutrition,
just calories.
Complex Carbohydrates
• Provides main source
for energy, LONGER
lasting than sugar, and
FASTER than proteins or
fats, and MORE TIME to
digest than simple carbs
• “starchy” vegetables
such as corn, peas,
beans, and potatoes,
also items made with
GRAINS, FLOURS
Complex Carbohydrates
• All starches and sugars are converted by your
body into GLUCOSE, which is used for energy
by every cell in your body. The brain uses
about 20% of your daily energy! Your cells
must have INSULIN to be able to use the
glucose.
• Glucose
C6H12O6
Fiber
• Helps with proper
digestion of foods, and also
to remove excess
cholesterol from the body.
• Fiber is only found in foods
from plant sources.
• Fiber also helps you feel
full, which helps prevent
overeating and weight
gain.
• As you increase your fiber
intake also increase your
consumption of water.
Whole grains,
vegetables and fruits,
nuts, seeds, dry beans
Fiber keeps things
MOVING through.
How long do you want undigested
food, bacteria, possible
carcinogenic chemicals fermenting
in the end of your large intestine?
Protein
Grow new cells (which
are constantly replaced
in your body), make
ENZYMES, HORMONES,
and ANTIBODIES, and
maintain fluid balance.
Growing children and
teens, sick people, and
pregnant mothers need
adequate PROTEIN!
MEATS, poultry, fish, eggs,
dairy items (i.e. MILK and
CHEESE), dry beans, nuts,
and soy beans.
Soy beans have
COMPLETE protein,
meaning it, as well as
animal sources, have all of
the essential amino acids
your body CANNOT make
on their own.
Protein
• Protein is about 20 % of your body’s total
weight. ALL CELLS in your body are constantly
being replaced; your cells in the digestive tract
live only a few days.
• There are 22 AMINO ACIDS, the basic building
blocks of proteins, and if you are missing even
one, you CANNOT make what you need to be
healthy. Too much protein makes extra work
for your body to metabolize.
• Provides 4 calories per gram
Fat
• Lets your body use
Vitamins A, D, E, and K
• is an extra supply of
energy
• CUSHIONS internal
organs
• keeps you WARM
• keeps you feeling full
longer.
• It is a part of every cell’s
membrane
• Butter, oils, egg yolks,
“regular” dairy
products, meats.
• Most shortening and
margarine have transfats (“hydrogenated”)
which are not healthy
for you.
• Best fats are MONO
unsaturated oils, like
olive and canola oil
Fat
• Fat can be visible (like BUTTER, MARBLING IN
MEAT) or invisible (like in WHOLE MILK AND
CHEESE)
• The basic building block is called a FATTY ACID.
• Provides 9 calories per gram
• Cholesterol is essential to life, but too much
affects your health.
– LDL cholesterol is bad, while HDL cholesterol is
good to have.
Vitamins
• These keep your many
body processes going
• act as antioxidants
• keep hair and skin
HEALTHY
• make energy
• Heal WOUNDS
• keep cells together
• and prevent some birth
defects
• Fruits (especially
CITRUS AND BERRIES)
• vegetables, (especially
dark GREEN leafy, deep
yellow)
• WHOLE grains, nuts,
fortified breakfast
cereals
• Fortified – increased
the nutrtitional value
Vitamins
• You should be eating a wide variety of foods
to get the vitamins you need.
• You need WATER soluble vitamins every day.
– VITAMIN C AND THE B-VITAMINS
• FAT soluble vitamins you need every few
days.
– VITAMINS A, D, E, AND K
Minerals
• Calcium- bones and
teeth, blood clotting,
heart beating, nervous
system
• Magnesium &
Phosphorus- works with
Ca, helps nervous system
• Sodium (Na), Chloride
(CL), & Potassium (K)form electrolytes to keep
proper fluid balance.
• Iron- makes red blood
cells that carry oxygen
• Calcium- milk products, Ca
fortified products, dark
green leafy veggies,
• Mg and P- meat, dairy, dry
beans, whole grains, nuts,
seeds
• Potassium- bananas and
oranges, dairy, meat,
poultry, fish
• Iron- meat, egg yolks, dark
green leafy vegetables,
whole grains
Minerals
• In addition, there are many trace minerals.
• A deficiency in any vitamin or mineral can
lead to diseases and sometimes death.
– Anemia – lack of iron
– Rickets – lack of Vitamin D
– Scurvy – lack of Vitamin C
– Goiter – lack of iodine
– Pellagra – Lack of Vitamin B & Protein
• The best way to get them is by eating a wide
variety of foods, including vegetables, fruits,
dairy, nuts, meats, and whole grains.
Water
• Makes up about 55-75%
of body.
• Chemical reactions,
• transportation,
• cushion,
• MOISTURIZES,
• removal of wastes,
• regulate TEMPERATURE
• Needed for breathing
• PLAIN water is the best
source.
• Divide your weight in
half. The final number
is the ounces you need
every day.
• Also, milk and whole
fruit juices, tea, without
extra sugar.
Water
• Before you eat, ask yourself if you are really
THIRSTY, not hungry.
• Drink a cup before meals!
• Drinking adequate water (at least 8 cups per
day) keeps you feeling better.