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Nutrient Basics Nutrition- The study of how your body uses the food you eat What causes Malnutrition? body lacks nutrients that are needed for: Energy Growth Repair Regulation of body processes Need a variety of foods Nutrients Supply energy Build cells and tissues Regulate body processes Main Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water Deficiency Disease Failure to meet nutrient needs Lack of different amounts Types: Osteoporosis Anemia Scurvy Function of Carbohydrates Give body energy Help digest fats Make foods more palatable Allow body to use proteins for growth Rich in fiber Fiber Stimulates muscles in digestive tract to help speed food through the body Reduces time carcinogens are in body Adults: 20-35 grams/day https://www.youtube.com/watch?v=q4DL_ee0EA Classification of Carbohydrates Simple: Monosaccharides Disaccharides Complex: Polysaccharides Based on molecular structure Simple Carbohydrates Monosaccharides Glucose (blood sugar) Constant and immediate source of energy Glucose can form during digestion Polysaccharides --> Monosaccharides Occurs naturally in: Fruits and veggies Honey Corn syrup Molasses Simple Carbohydrates Monosaccharides Fructose Sweetest sugar Body absorbs it easily Found in: Fruits Veggies Honey Molasses Simple Carbohydrates Disaccharides Sucrose- table sugar Sugarcane, maple syrup Lactose- milk sugar Maltose- malt sugar Cereal grains, bread Disaccharides broken down into monosaccharides before absorbed by the body and used for energy Complex Carbohydrates Polysaccharides Cellulose- fibrous material in plants Fruits, veggies, nuts, whole grain cereals Cannot digest Main source of fiber Starch- most abundant Roots, seeds, tubers Broken down into glucose before absorbed Glycogen- storage form of carbohydrates Liver and muscle meats Broken down into glucose before absorbed Deficiencies Lack of energy Lack of fiber constipation Excesses Simple CHOs lack other nutrients Soda, candy Increase risk of weight problems Eat more complex carbohydrates and fiber rich foods Whole grain breads and cereals Limit CHOs between meals to avoid tooth decay and gum disease Fats An important energy source Lipids- fats and oils Functions of Fats Energy Carry vitamins Add taste Provide tenderness Meats and baked goods Make you feel full Functions of Fats Cont’d Fatty tissues store energy Cushion to protect organs Insulation Surround cells in body Essential Fatty Acids Body cannot produce Must get through diet Needed to make hormones Fats Saturated Monounsaturated Polyunsaturated Most foods contain majority of 1 type Saturated Fats Solid at room temp Raise cholesterol levels Meat Dairy products Unsaturated Fats Liquid at room temp Help lower cholesterol levels Monounsaturated Canola, olive, peanut oil Polyunsaturated Corn, fish, and sesame oil Hydrogenation Makes unsaturated fats solid Hydrogen atoms added Creates trans fatty acids Heart disease Vegetable shortenings Margarines Cholesterol Fatlike substance Transports fatty acids Needed to produce hormones Types of Cholesterol Dietary Consume Found in animal foods Liver Egg yolks Meats Dairy products Types of Cholesterol Blood Circulates in body through bloodstream high amount = risk factor for heart disease Body produces enough Lipoproteins How cholesterol travels through the body 2 types: LDL- low density lipoprotein HDL- high density lipoprotein LDL=BAD Builds up in artery walls High level- increased risk of heart disease HDL=GOOD Carries cholesterol AWAY from arteries back to liver Picks up excess cholesterol in body Helps protect against heart attack Visible vs Invisible Fats Visible Butter Margarine Marbling of meat Invisible Eggs Baked products Foods High in Fat Butter Margarine Salad dressings Egg yolks Dairy products Meats Avocados Fat Deficiencies Low levels of fat result in energy and weight loss Limiting Fats Excess fats turn into body fat Fat provides twice as many calories as carbs and proteins ≤30% calories from fat daily 300mg cholesterol Foods to Limit Fried foods Baked goods High fat meat and dairy products Creamy salads Proteins Chemical compounds found in every cell Functions of Proteins Growth and repair of tissues Aid in formation of: Enzymes Some hormones Antibodies Energy Regulate fluid balance in cells Amino Acids Building blocks 20 9 essential Get through diet Body produces 11 Nonessential Complete/Incomplete Proteins Complete: 9 eaa’s Growth and maintenance of body tissues Incomplete: Missing 1 or more eaa Do not support growth or maintenance Food Sources Complete Animal foods Meat Poultry Fish Milk Cheese Eggs Soybeans Incomplete Plant foods Cereal Bread Grains Rice Complementing Proteins Supplement protein food lacking an aa with protein food containing that aa Beans and rice Higher protein quality and value Cereal and milk What Affects Protein Needs: Age Body size Quality of the proteins Physical state Individual Protein Needs Children: Need more protein than adults Weight: Larger, heavier person needs more than smaller, lighter person Injury: Need extra protein for repair Protein Deficiencies Lack of in diet: Tiredness Weight loss Energy loss Child diet: Stunt growth Kwashiorkor Discolored skin Stunted growth Body sores Bulging abdomen Can result in mental retardation and death if untreated Protein Excesses Converts extra to fat Include proteins in every meal Breakfast helps replenish those used during the night Breakfast and Lunch Menu You will develop a sample meal menu of breakfast items and lunch items that McIntosh could start to offer our students. Create a menu of breakfast foods and lunch foods that you will offer. Each breakfast must include 2-3 items, and lunch must include 3-4 items. You must have 5 breakfast meals, and 5 lunch meals. For each item, find the amount of carbohydrates, fat, and protein. You must use illustrations! Example for breakfast: 2 sunny side up eggs 3 strips bacon Orange juice Example for lunch: *Cheese quesadilla *Mexican rice *Black beans *2% Milk Vitamins Complex organic substances Functions of Vitamins Growth Maintenance Reproduction Needed in small amounts Large doses of supplements lead to toxicity Fat-soluble A, D, E, K Dissolve in fats Carried by fats Water-soluble C, B vitamins Dissolve in water Vitamin A Functions: Forms compound to help eyes adapt to darkness Bone and teeth growth Healthy skin Sources: Liver, egg yolk, fortified dairy products, butter, fish oils Deficiencies Night blindness, rough skin, stunted growth Vitamin D Functions: Works with calcium and phosphorus to produce strong bones and teeth Sources: Egg yolk, sardines, tuna, liver, fish liver oils Added to dairy products Sun Deficiencies Rickets Excess Nausea, diarrhea, weight loss Vitamin E Functions: Antioxidant; prevent and repair damage caused by free radicals Sources: Whole grain breads and cereals, eggs, whole milk dairy foods, fats and oils Vitamin K Functions: Helps liver make prothrombin Clots blood Sources: Leafy green veggies, cauliflower, egg yolk Bacteria in intestinal tract can make it Deficiency Hemorrhaging Vitamin C (ascorbic acid) Functions: Formation and maintenance of collagen (holds cells together) Fights infection Helps wounds heal Helps mend broken bones Helps form hemoglobin Sources: Citrus fruits, strawberries, cantaloupe Green leafy vegetables, green peppers, broccoli, cabbage Destroyed by air, water, and heat Deficiencies Poor appetite Weight loss Soreness in joints Prolonged: bleeding gums, bruising, loss of teeth, scurvy Excess: Nausea, cramps, diarrhea B Vitamins Thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin B12 Pantothenic Acid Biotin Thiamin Keeps nervous system healthy Prevents irritability Riboflavin Prevents scaly, greasy areas around the mouth Niacin Prevents pellagra Vitamin B6 Helps generate red blood cells Folate Prevents neural tube defects Found in enriched grains Vitamin B12 Helps cells function in bone marrow, nervous system, and intestines Pantothenic Acid Metabolizes energy nutrients and helps produce antibodies Biotin Needed for breakdown of energy nutrients Minerals Calcium Functions: Strengthen bones and teeth Clots blood Sources: Milk products Green leafy veggies Broccoli Calcium Deficiency Osteoporosis- poor and brittle bones 1,000 mg needed daily Phosphorus Functions: Build bones and teeth Aids in storing and releasing energy Sources: Meats, fish, eggs, dairy products Magnesium Functions: Regulates body temperature Nervous system function Sources: Whole grain products, nuts, beans, meat, green leafy veggies Deficiency: Twitching, muscle tremors, insomnia, muscle weakness Sodium, Chlorine, Potassium Functions: Control osmosis: fluids flow in and out of cells Sources: Sodium-processed foods Chlorine-table salt Potassium-bananas, citrus fruits, green leafy veggies Sodium, Chlorine, and Potassium Deficiencies Replace when severe diarrhea, vomiting, and burns occur Perspire- sodium Excrete excess sodium in urine Excess build up: edema (swelling) Hypertension High blood pressure Trace Minerals Iron- helps form hemoglobin; carries oxygen through body Anemia Liver, leafy greens, enriched breads and cereals Trace Minerals Copper- helps form hemoglobin Cocoa powder, bran flakes Zinc- helps immune system Meat, poultry, seafood, whole grains Fluorine- resist decay on teeth Drinking water, toothpaste Water 50-75% body weight is water 54% H2O from liquids Milk, clear soups, fruit juices, tea 37% H2O from foods Used H2O excreted through kidneys as urine Water Needs 8 glasses of water/day Thirst 1st symptom of water loss Dryness of mouth Weakness Flushed skin Diarrhea, vomiting, excessive sweating, high protein diets, hot climates should increase H2O