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Chapter 3
Nutrition
Lesson 3.1 What Nutrients Does Your Body Need?
Lesson 3.2 Creating a Healthy Eating Plan
Lesson 3.3 Food Labels and Food Safety
Lesson 3.1
What Nutrients Does
Your Body Need?
Warm-Up
Healthy Choices
The foods and beverages you eat and drink
impact virtually all aspects of your body.
What are three of your favorite foods that
you think have a positive impact on your
body? Explain why they might have this
impact.
What are three of your favorite foods that
you think have a negative impact on your
body? Explain why they might have this
impact.
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Nutrients
• Chemical substances
that give your body
what it needs to grow
and function properly
– Some provide energy
for daily activities
– Others enable certain
critical bodily
functions to occur
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Types of nutrients
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• water
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What nutrients provide energy?
• Carbohydrates
• Proteins
• Fats (lipids)
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Functions of nutrients
• Supply energy
• Promote growth
• Repair body tissues
• Regulate body functions
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Carbohydrates
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Type of nutrient that is a
major source of energy
 Your body breaks down
carbohydrates into glucose
to obtain energy
 Carbohydrates include
sugars, starches, and fiber
and supply four calories of
energy per gram of food.
 Excess carbohydrates
stored as fat
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What to Know About Carbohydrates
Glucose is a type of carbohydrate and the
preferred source of energy for the brain and
central nervous system.
Glycogen is the stored version of glucose located
in the muscles and liver and supplies energy
between meals
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Simple carbohydrates
• Fructose and glucose = fruits
and vegetables
• Lactose = milk
• Sucrose = table sugar
• These provide quick energy
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Complex carbohydrates
• Starches = stored in plants and
provides long lasting energy
• Changes to glucose and used for
heat and energy
• Glycogen is unused glucose and
stored in muscles or fat
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What to Know About Carbohydrates
Fiber is a complex carbohydrate part of
grains and plant foods that cannot be
digested.
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Think Further
Fiber is a tough complex carbohydrate. Since the
body is unable to digest fiber, what might be
some health benefits of eating fiber?
–
–
–
–
Lowers cholesterol
Balances glucose
Adds bulk to stools
Helps prevent overeating
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Protein
• Nutrient used by the body to
build and maintain cells and
tissues
• Provides energy when
carbohydrates and fats are
lacking in the diet
• Made up of smaller chemical
units called amino acids
• Each gram of protein
provides four calories.
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1. Complete Proteins
Contains all the essential amino acids
20 Amino acids = building blocks that make up
proteins
• 11 are produced by your body(non essential)
• 9 must be supplied by food (essential)
Examples: poultry, fish, eggs, meat, milk
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2. Incomplete proteins
• From plant sources
• Does not contain all the essential
amino acids
• Grains
• Legumes (beans, peas)
• Nuts and seeds
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Protein requirements
• Need essential amino acids daily
• Excess protein is converted to
glucose then to fat
• Need about 50 grams a day
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Protein and Vegetarians
A vegetarian diet can meet protein
needs. They need to eat a variety of
complementary protein rich plants
each day.
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Fats
• Nutrient largely made
up of fatty acids
• Provide a valuable
source of energy
• One gram of fat
supplies nine calories
of energy.
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ONE
BAKED
POTATO
Calories:
120
Fat: Trace
14 French Fries
Calories: 225
Fat: 11 grams
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Loaded Baked Potato
1 Tbsp Butter= 100 calories and 11 grams fat
1 Tbsp Sour cream=58 calories and 5 grams fat
1 Tbsp Cheese= 113 calories and 9 grams fat
1 Tbsp Bacon= 43 calories and 3 grams of fat
add baked potato and now
434 calories and 28 grams of fat
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What to Know About Fats
• Saturated fat
–
–
–
A saturated fat is a type of fat found in
dairy products, solid vegetable fat, and
meat and poultry.
Saturated fats usually are in solid form
when at room temperature and
contribute to the level of cholesterol that
is in a person’s blood.
Cholesterol is a fatlike substance made
by the body and found in certain foods.
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What to Know About Fats
• Unsaturated fat
–
–
Unsaturated fats are usually liquid at
room temperature.
There are two types of unsaturated fats:


Polyunsaturated fats include sunflower, corn,
and soybean oils.
Monounsaturated fats include olive and
canola oils.
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What to Know About Fats
• Trans-fatty acids
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Trans-fatty acids are fatty acids that are
formed when vegetable oils are processed
into solid fats, such as margarine or
shortening.
Hydrogenation is the process of converting
vegetable oils into solid fats.
Trans-fatty acids appear to raise blood
cholesterol levels.
Trans-fat is the worst kind!!
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LDL
• Bad form
• Deposits cholesterol on the
walls of blood vessels
• Low fat diets lower LDL
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HDL
• Good form
• Removes cholesterol from cells
• Brings to liver and intestines to be
recycled or eliminated
• Exercise raises HDL
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Think Further
Myth or Fact?
Body fat is unhealthy and has no beneficial
purpose.
MYTH
– Fact: Body fat supplies energy to the body when
food is unavailable.
– Fact: Body fat acts as a cushion to protect
internal organs.
– Fact: Body fat helps regulate body temperature.
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Vitamins
A vitamin is a nutrient that helps
the body use carbohydrates,
proteins, and fats.
Vitamins provide no energy to the
body directly, but help unleash
energy stored in carbohydrates,
proteins, and fats.
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The tongue and oral cavity are
often the first regions of the
body, which manifests signs
indicative of a vitamin deficiency
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What to Know About Vitamins
• There are two types of vitamins:
–
–
A fat-soluble vitamin is a vitamin that
dissolves in fat and can be stored in
the body.
A water-soluble vitamin is a vitamin
that dissolves in water and cannot be
stored by the body in significant
amounts.
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Water soluble vitamins
Vitamin C, strengthens blood vessel walls,
promotes healing, healthy teeth and gums
(citrus fruits)
Vitamin B1 , also called thiamin, helps body
change carbs into energy. (pork, whole
grains)
Vitamin B2, also called riboflavin, helps the
body use energy, involved in metabolism.
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Water Soluable Vitamins
Vitamin B3 ,also called niacin, health skin and
nerves, improves circulation (eggs, lean meats
and poultry)
Vitamin B5, also called pantothenic acid, helps
the body use nutrients for energy. (liver,
potatoes, and yogurt)
Vitamin B6, also known as pyridoxine, helps
develop brain, nerves and skin. (avocado,
banana, whole grains)
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What to Know About Vitamins
Vitamin B7, also known as biotin, helps with
metabolism and production of hormones.
(milk, nuts, chocolate)
Vitamin B9, also called folic acid, is
necessary for production of healthy red blood
cells. (leafy vegetables and bread)
Vitamin B12, also called cyanocobalamin, is
necessary for production of healthy red blood
cells and maintains the CNS. (milk and
poultry)
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Fat Soluble Vitamins
Vitamin A:
Vitamin D:
Vitamin E:
Vitamin K:
Keeps eyes and hair healthy. Supports
reproduction. (Carrots and dairy
products)
Aids in formation of bones and teeth.
(fish and dairy products)
Protects red blood cells from oxidation
(green vegetables and whole-grain
cereals)
Necessary for normal blood clotting.
(liver and cabbage)
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Taking to much of a vitamin
Taking too much vitamin A can cause dizziness,
nausea, headache, bone or joint pain, and can be
fatal.
Taking too much vitamin D can cause calcium to
build up in your bloodstream, adversely affecting
your heart and kidneys.
Taking to much vitamin E may impair blood
clotting and increase your likelihood of
hemorrhage.
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Minerals
• Inorganic elements
that come from the
earth and are
absorbed by plants
• Your body needs a
total of 20 different
minerals
– Macrominerals
– Trace minerals
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What to Know About Minerals
Macro minerals are minerals that are
required in amounts greater than 100 mg.
Examples include calcium, sodium, and
potassium.
Trace minerals are minerals that are needed
in very small amounts. Examples include iron
and zinc.
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Macrominerals
Calcium necessary for muscle and heart
health plus builds muscle (dairy products and
green vegetables)
Phosphorus assist with energy processing(red
meat and poultry)
Sodium helps with normal blood pressure and
regulates the body’s fluids (table salt)
Potassium assist with heart function and
muscle contraction ( tomatoes, bananas, and
yams)
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Trace Minerals
Copper assist with metabolism and red blood
cell formation (whole grains and potatoes)
Iodine assist with making thyroid hormones
(table salt and fish)
Iron carries oxygen from the lungs to the
tissues (red meat and green vegetables)
Zinc assist with immune function and
reproduction (beef, pork, and whole grains)
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Lack of minerals can result in some
conditions
Osteoporosis is a dangerous condition in
which the bones are fragile and may break
easily; can be caused by lack of calcium
during childhood and adolescence.
Anemia is a condition that causes weakness,
fatigue, and headaches; results from decrease
in red blood cells or insufficient hemoglobin.
Cretinism is a severe birth defect that is
caused by lack of iodine during pregnancy.
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Water
• Water is necessary for
most bodily functions
• Individuals should
drink 8½ to 11½ cups
of fluids per day
• Feeling thirsty is a
signal that your body
needs more water
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Water
Water makes up the basic part of the
blood, helps with waste removal,
regulates body temperature, and
cushions the spinal cord and joints.
Water makes up more than 60 percent
of body mass.
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What to Know About Water
You can survive without water only for about
three days.
Dehydration is a condition in which the body’s
tissues loose too much water.
Common signs of dehydration include fatigue,
dry mouth, dizziness, weakness, flushed skin,
headache, blurred vision, difficulty swallowing,
dry skin, rapid pulse, and frequent urination.
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What to Know About Water
Do not substitute soda pop or drinks
with caffeine for water because they act
as diuretics.
A diuretic is a product that increases
the amount of urine excreted.
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When additional Water may be needed
When you are sick
Fever, vomiting, and diarrhea cause water
loss and put people at risk for dehydration.
Hot weather
Vigorous physical activity
Both of these make you sweat more
increasing the need for more fluids.
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Hyponatremia
• Drinking to much water
• Is really too little salt
(sodium) in the blood
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-vTqc
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Lesson 3.2
Creating a Healthy
Eating Plan
Dietary Guidelines
• Published by the US
Departments of
Agriculture (USDA) and
Health and Human
Services (HHS)
• Discuss establishing
eating patterns to
promote health
• Revised every five years
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Maintain Calorie Balance
• A calorie is a unit of measurement for
energy provided by food
• Calories are burned by performing…
– body functions (eating, sleeping,
breathing)
– daily activities (walking to class,
cleaning your room)
• You can maintain your weight by
balancing calories consumed with
calories burned throughout the day
• Metabolism is the rate at which the
body uses energy.
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At 25 pounds over your ideal
At 5 pounds over your ideal
weight, your heart has almost
1,000 additional miles of blood
vessels to maintain.t, your heart
has almost 5,000 additional miles of
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Nutrient-Dense Foods
• Have relatively few
calories
• Provide vitamins,
minerals, and other
healthful substances
• Important for a
healthy diet
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Critical Thinking
Empty Calories
You have the choice of consuming a medium-sized
apple or an 8-ounce glass of sugary soda.
Since each option contains about 100
calories, can one food be more healthful
than the other? Why or why not?
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compare
Apple: sugar comes naturally, supplies
body with fiber, vitamins and water.
Soda: 10 teaspoons of sugar an no
nutritional value
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MyPlate Food Guidance System
• The MyPlate diagram
includes the five food
groups:
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Fruits
Vegetables
Grains
Protein
Dairy
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Portion Control
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300 Calories
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350 Calories
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10 of the Worst Restaurant Foods
10. IHOP's Country Fried Steak & Eggs (1,500 calories, 520 grams of fat)
9. Maggiano’s Zuccotto Chocolate Cake (1,790 calories, 112 grams of fat)
8. Numero Uno Deep Dish Pizza from UNO's (1,848 calories, 128 grams of fat)
7.Chili's Bacon Ranch Beef Quesadilla (1,858 calories, 142 grams of fat)
6. Outback Steakhouse's Bloomin' Onion (1,954 calories, 154 grams of fat)
5. SONIC's Pineapple Upside Down Master Blast, Large (2,020 calories, 95 grams of fat)
4. Red Lobster's Create Your Own Combination (2,710 calories, 101 grams of fat)
3. Big Hookup Platter from Joe's Crab Shack (3,280 calories, 205 grams of fat)
2. Red Robin's Monster Burger with Bottomless Fries & Monster Salted Caramel Milkshake (3,540
calories, 69 grams of fat)
1. 3-Meat Platter from Dickey's BBQ Pit (3,816 calories, 190 grams of fat)
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Undernutrition
• Occurs when people do not receive the
needed nutrients from the food they eat
• Can lead to growth problems in children
• Can also lead to serious or life-threatening
problems
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Brain damage
Impaired vision
Blindness
Bone deformities
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Think Further
Over nutrition is often caused by
people eating too many foods that
contain high amounts of added
sugar, solid fat, sodium, refined
carbohydrates, or simply too
many calories.
What are some examples of
health problems that might be
caused by overnutrition?
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Lesson 3.3
Food Labels and Safety
Nutrition Facts Labels
• The FDA requires any
food sold in a
package to include a
Nutrition Facts label
• This partial label
shows the serving
size, servings per
container, and
calories per serving
Courtesy of the FDA
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Daily Values
• Daily Values are the
recommended
intake amounts for
specific nutrients
• They are printed at
the bottom of the
food label panel
• Based on a 2,000calorie diet
Courtesy of the FDA
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Critical Thinking
Serving Size
Suppose you look at the label for a bag of caramel
crunch popcorn and see that it contains 100 calories.
You eat the entire bag before you begin to wonder
how such a large serving of this snack could have
only 100 calories.
What mistake did you
make when you looked
at the food label?
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Ingredients in Foods
• A food label includes all
the ingredients that were
used to make that food
• Ingredients are often listed
in a confusing way
• Food additives must also
be included in the
ingredient list
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Claims on Labels
• Food labels may
describe a food using
a specific claim about
its health benefits
– Examples: “low fat,”
“reduced calories”
• Foods should meet
certain criteria set by
the FDA to use these
labels
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Think Further
What general requirements
must a food meet to be
called an organic food? +
What are two reasons
someone might wish to
purchase organic food,
even if it is more expensive
than other products?
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Think Further
Specialty foods
Organic food is produced without pesticides,
bioengineering, or high energy radiation. Must
consist of 95% organically produced ingredients.
Gluten free food must not contain any wheat, rye,
oats, or barley.
Lactose free is products which are naturally free
from lactose such as soy-based food and other
plant-based food.
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When Food Causes Illness
• Foodborne illness, or
food poisoning, refers
to illnesses that are
transmitted by foods
• Most foodborne
illness can be
prevented by
practicing safe food
handling procedures
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Think Further
Foodborne infections are caused
by agents, such as bacteria,
viruses, or parasites.
How does foodborne intoxication
differ from a foodborne infection?
– Foodborne intoxication is an
illness caused by toxins that an
organism has produced in a
food
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Preventing Foodborne Illness
• These strategies can help reduce your risk of getting
foodborne illnesses
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–
–
–
–
–
–
Wash your hands with hot, soapy water
Cook foods to the appropriate temperature
Keep hot foods hot and cold foods cold
Refrigerate and freeze perishable food
Wash counters, tables, and dishes with hot, soapy water
Wash fruits and vegetables before preparing them
Throw away cans that are leaking or bulging
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Food Intolerance
• Food intolerance is a
condition in which a
person cannot
properly digest a
certain type of food
• Examples: lactose
intolerance and
gluten intolerance
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Food Allergies
• A food allergy is an
immune response to a
certain food that the
body reacts to as if it
were harmful
• Common reactions
include hives or a rash,
swelling in the tongue
and throat, difficulty
breathing, and cramps
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