Download nutrition - Mahtomedi High School

NUTRITION
• Definition of a calorie
• A unit of measurement for energy
• Metabolism
• The rate at which calories are burned
• Sources of calories
• Carbohydrates
• Fats
• Protein
METABOLISM
•The rate at which calories
are burned.
•Basal Metabolic Rate BMR
9
8
7
6
5
Calories / gram
4
3
2
1
0
Carbs
Fat
Protein
CARBOHYDRATES
• Carbohydrates are the
•
•
body’s preferred
source of energy.
Simple and Complex
55-65% of daily
calories should come
from carbohydrates,
most of which should
be complex
Protein
15%
Carbs
Fat
55%
30%
Carbs
Fat
Protein
Simple Carbohydrates
• Sucrose (table sugar)
• Fructose (Fruit)
• Lactose (Milk)
• Maltose (Grain)
• Simple carbohydrates are like putting
paper on a fire
Sources of Carbohydrates
• Simple
– Natural sugars
• Fruits, veggies, milk, etc
– Processed sugars
• Table sugar, molasses,
syrups, etc.
• Complex
– Pasta
– Seeds
– Legumes
• Peas, beans, & potatoes
– Vegetables
– Fruits
– Fiber
** Complex carbohydrates are like putting kindling on a fire
Benefits of FIBER
-tough, stringy part of vegetables, fruits, and grains
• Cannot be digested
• Helps move waste through digestive
system
• Helps prevent constipation, appendicitis,
and other intestinal problems
• Helps prevent various types of cancer
• Bulky foods; feeling of fullness, longer to
chew
SOURCES OF FIBER
• Fruits and vegetables (especially the skin)
• Pasta
• Bran
• Brown rice
• Oatmeal
• Popcorn
• Corn tortillas
FATS
-Scientific name is lipid: fatty substance that does not dissolve in water
• Saturated
• Unsaturated
– Mainly animal
sources
– Solid or semisolid at
room
temperature
Protein
– Mainly vegetable
sources
– Liquid or oil at room
temperature
15%
Carbs
Fat
30%
Carbs
55%
Fat
Protein
*** < 30 % of your calories should come from fat
Sources of Fat
• Visible fat
– Butter, margarine, vegetable oil, fat layer on
meat and poultry
• Hidden fats
– Marbled in meat, chocolate, seeds, egg yolk,
ice cream, cheese, cream soups, doughnuts
• Food preparation
– Frying and cooking with sauces
Roles of Fat
• Carry fat soluble vitamins A, D, E, & K
(see page 381)
• Adds flavor
• Protects vital organs
• Insulates your body
• Form of stored energy
• Helps to satisfy hunger
PROTEINS
• Vital part of every cell
– Muscle, bone, teeth, skin, & blood all contain protein
– “life could not exist”
• Made of amino acids
– 20 different amino acids
– Your body can make 11 of the 20
– “Essential amino acids” are the 9 your body cannot
make
• You must get them through your diet
• 10-15 % of calories should come from protein
PROTEIN
Protein
15%
Fat
30%
Carbs
55%
Roles of Protein
• To build and maintain all body tissues
• To regulate many body processes
(hormones)
• To identify and destroy bacteria and
viruses (antibodies)
• Source of energy, however this takes away
from its intended roles
Sources of Protein
• Animal sources
–
–
–
–
–
–
–
Fish
Beef
Poultry
Eggs
Milk
Cheese
Yogurt
• Complete proteins
because they contain
the essential amino
acids
• Plant sources
– Legumes
– Seeds
– Nuts
• Incomplete proteins
because no single plant
protein has all the
essential amino acids in
adequate amount
– See page 380