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Introduction to Nutrition What is Nutrition? ● Study of how our bodies uses food. ● Nutrients are food that your body needs to function. ● Some nutrients can be made by body ● Other nutrients must be consumed ● Diet- 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. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water Foods Supply Energy ● Metabolism- body breaks down food to release energy. ● Calories- amount of energy released. 180 Calories 375 Calories 375 Calories 375 Calories Carbohydrates ● Made of carbon, hydrogen, oxygen ● Recommend 45-64% of daily intake be from Carbs. ● Complex Carbs- try for whole grain Carbohydrates ● Simple 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 ● Starches ● Broken into sugars ● Fiber ● 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 Fats Unsaturated Fats ● Usually liquid at room temperature. ● Vegetable oil, nuts, seeds ● Increase HDL ● Two categories ● Monounsaturated ● Polyunsaturated ● Can help fight heart disease Saturated Fats ● Solid at room temperature. ● Limit to 10% of calories ● Increase LDL ● Animal fat ● Lard and dairy products ● Too much lead to heart disease Fats ● Cholesterol ● fatlike substance that is found only in animal products. ● Trans 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%. Protein Complete Protein Incomplete Protein ● From Animals ● From Plants ● Meat, fish ● Beans ● Contain all 9 essential amino acids ● Lacks one or more of essential amino acids • Made from amino acids • Body needs 20 amino acids • Your body makes 11 • Must consume 9 (essential amino acids) Nutrients Vitamins, Minerals, & Water What are Vitamins? ● Made by living things, are required only in small amounts, and that assist many chemical reactions in the body ● Some vitamins your body makes ● Others must be consumed ● Two categories of vitamins Vitamins Fat-Soluble Vitamins ● A, D, E, K ● Vegetable oils, eggs, vegetables Water Soluble Vitamins ● B, C ● Fruits and vegetables ● Cannot be stored in body ● Can be stored in body Antioxidants- protect cells from aging process. - Vitamins C and E Vitamins A Liver, eggs Maintains healthy skin D Milk, sun Maintains bones E Whole Grains Maintenance of RBC K Green, leafy vegetables Blood clotting What are Minerals? ● Nutrients that occur naturally in rocks and soil ● Only required in small amounts ● Need 7 minerals in significant amounts ● ● ● ● Potassium Magnesium Phosphorus Chlorine - Calcium - Sodium - Sulfur Major Minerals Calcium ● Blood clotting ● Function & Maintenance of bones ● Milk, dairy, broccoli, tofu. Sodium ● 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 ● Water Vs. Sports Drink ● 2 cups of fluid before exercise ● Do not need sports drink if 60 minutes or less ● Helps maintain homeostasis ● steady state inside your body ● Become overheated, you sweat ● Helps prevent dehydration ● Females 8 cups of water ● Males 10 cups of water Dietary Guidelines for Americans ● Provide information on how to make smart food choices ● Balance food intake with physical activity ● Get the most nutrition out of the calories you consume ● Choose Nutrient-dense foods ● Handle food safely ● Dietary Guidelines