Download EXAMINING FOOD, NUTRIENTS, AND THE BODY

EXAMINING FOOD,
NUTRIENTS, AND THE BODY
Food Science and Personal
Nutrition
UNIT 2
Why Does the Body Need Food?
• Satisfy hunger and give pleasure
• Provide the body with nutrients
• Provide and replenish energy
• Build and repair cells
• Regulate body process
Turning Food Into Energy…
Digestion
• Mouth - Digestion begins
(saliva softens food with
ptyalin, teeth break up food.)
• Esophagus - Food is moved
by peristaltic wave action to
the stomach.
• Stomach - Food is mixed
with gastric juices and proteins
start to break it down.
• Small Intestine - Breaks down
chyme into nutrients which are
absorbed by villi and digestion
is complete. Waste is carried to
large intestine.
• Liver - Converts nutrients into
different forms needed by the
body and sends them into the
blood stream. Nutrients are
excreted if the body cannot use
them.
• Large Intestine - Processes
waste products of digestion.
Factors Impacting Calorie Intake
• Age
• Weight
• Gender
• Health
• Physical Activities
• Basal Metabolic Rate (BMR)
• Environmental Temperature
Influences on BMR
• Body build and composition
• Age
• Gender
• Health
• Gland secretions
Words to Know:
• compound - a substance composed of
two or more elements or parts
• element - a substance that cannot be
broken down into simpler substances by
chemical means
• glycerol - a fat-related liquid contained in
all fats
• glycogen - a substance stored in the liver
and muscles that can be converted rapidly
into glucose; the storage form of
carbohydrates
Words to Know:
• amino acid - chemical compounds
which are the building blocks of
proteins
• monosaccharide - simple sugars that
include fructose and glucose
• disaccharide - double sugars that
include sucrose
• fatty acids - organic acids which
combine with glycerol to form fat
Functions of Nutrients
• Protein
- Helps the body build
and repair cells, fight
infection, and form
regulatory hormones
• Carbohydrates
- Provide a quick burst
of energy before
exercise
• Fats
- Concentrated source
of heat and energy
• Vitamins
- Speed up the body’s
chemical processes
• Minerals
- Becomes part of your
body’s bones, tissues,
and fluids
• Water
- Composes 2/3 to 3/4
of the human body
Mnemonics
•
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Can Fanny Play Violin Much Worse
Calvin’s Very Fat Pig Was Muddy
Many People Can’t Wait For Vicks
Cameron’s Pigs Were Very Fat Munchkins
Weird People Can Fart Very Much
Cool Fred Plays Monopoly Very Well.
Foods Class Makes Very Wise People.
Nutrient Density
• Foods rich in nutrients and low in calories
are nutrient dense.
• Nutrient density is the amount of nutrients
provided per calorie.
• Nutrient-dense foods provide more
nutrients than calories.
• Low nutrient density foods have empty
calories: they are high in calories without
providing worthwhile nutrients.
Complete Proteins
• Contain the eight
essential amino
acids
• Are found mostly in
foods of animal
origin
• Build and repair
tissue
Food Sources. . .
• poultry
• meat
• diary products
• eggs
Incomplete Proteins
• Contain only part
of the essential
amino acids
• Cannot maintain
life or support
growth by
themselves
• Are found mainly in
foods of plant
origin
Food Sources. . .
• grains: bread,
cereal, pasta
• nuts
• legumes: dried
peas, beans
Food Sources of Carbohydrates
• SUGAR - fruit, fruit juice, table sugar,
honey, molasses, soft drinks and other
sweets, milk (lactose or milk sugar)
• STARCH - grains: bread, cereal, pasta,
potatoes, rice, legumes (dried peas and
beans)
• FIBER - bran, whole grain foods, vegetables
– raw and unpeeled, fruit – raw and
unpeeled, nuts, seeds, popcorn, legumes
Saturated Fats
• Contain all the hydrogen they
can hold
• Are usually solid at room temperature
• Can be oily fats that have been converted to solids
by the addition of hydrogen
• Raise blood cholesterol levels in many people,
increasing risk of heart disease
• May contain less essential fatty acids if hydrogen
has been added to the product
• Are usually of animal origin
• Are found in some vegetable fats
Unsaturated Fats
• Include monounsaturated and
polyunsaturated fats
• Have less hydrogen than saturated fats
• Are usually in liquid form at room
temperature
• Are usually of plant origin
• Can lower blood cholesterol levels when
included in the diet
Saturated Fats
Plant origin:
Animal origin:
• chocolate
• coconut and coconut
oil
• palm oil
• palm kernel oil
• hydrogenated
vegetable shortenings
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red meats
egg yolks
lard
butter
cream or whole milk
ice cream
whole milk cheese
poultry
Unsaturated Fats
Animal origin:
Plant origin:
• Vegetable oils that
have not been
hydrogenated
• Avocadoes and a
variety of nuts
• Monounsaturated fats
• Monosaturated fats
• Polyunsaturated fats
• Polyunsaturataed and
monosaturated fats –
found in some types of
fish
• Monounsaturataed fats –
found in some types of
poultry
• NOTE: Cholesterol (a
fat-like substance) is
found in all animal foods
Cholesterol
• Fat-like substance in our cells that help
carry out body processes.
• Our body makes all we need.
• LDL – bad cholesterol (lousy cholesterol)
• HDL – good cholesterol
• High levels cause heart disease and
stokes as it builds up in the arteries and
prevents blood flow
Fat-Soluble and Water-Soluble
Vitamins
Fat-soluble Vitamins
• Vitamin A, D, E, and K
• Can be stored in the body and
cause toxic effects
• Are not absorbed properly by
digestive track unless a sufficient
amount of fatty foods are
included in diet
• Must be transported to various
body sites in blood lips
• Can be lost due to poor storage
techniques
• Are not destroyed by ordinary
cooking methods
Water-soluble Vitamins
• Vitamin C, B1 (thiamine), B2
(riboflavin), B6, B12, Niacin, Folic
acid, Biotin, and Pantothenic acid
• Are usually not stored in body
because they are excreted in urine
• Can be lost due to poor storage
techniques
• Are easily destroyed by ordinary
cooking methods
• Best preserved by cooking for a
short time in a covered container
and small amount of boiling water
Food Sources of Vitamins
Fat-soluble
• Vitamin A - liver, whole
milk, cream, butter, cheese,
egg yolk, green and yellow
vegetables
• Vitamin D - vitamin D
fortified milk, egg yolks, liver
• Vitamin E - vegetable oils,
egg yolks
• Vitamin K - green leafy
vegetables, liver,
cauliflower, cabbage
Water-soluble
Vitamin C - citrus fruits,
tomatoes, cabbage,
potatoes, strawberries
Vitamin B1 - enriched and
whole grain cereals, pork,
legumes, liver, oysters
Vitamin B2 - milk, cheese,
yogurt, liver, legumes,
whole grain and enriched
cereal
Vitamin B6 - whole grains,
bananas, oatmeal, meat
Food Sources of Vitamins
Water-soluble
• Vitamin B12 - lean meat, organ meat, eggs,
dairy products
• Niacin - enriched breads and cereals, organ
meats, legumes, nuts
• Folic acid - green leafy vegetables, organ
meats, asparagus, lima beans
• Biotin - egg yolk, organ meats, mushrooms,
peanuts, dark green vegetables
• Pantothenic acid - organ meats, eggs, whole
grain cereals and breads, nuts, dark green
vegetables
Minerals
• Calcium, Phosphorus, and Magnesium
help build strong bones and teeth.
• Iron – Builds red blood cells and prevents
anemia
• Sodium helps maintain the water balance
in your body.
Mineral Food Sources
• Calcium - milk and milk products, egg yolks, green leafy
vegetables, fish eaten with bones
• Phosphorus - milk and milk products, fish, poultry,
legumes, whole grain breads and cereals
• Magnesium - organ meats, whole grain cereals and
breads, nuts, legumes, green leafy vegetables, milk and
egg yolks
• Sodium - found in most foods, table salt, baking powder,
baking soda, cheese, processed foods
• Chlorine - found in most foods, table salt
Mineral Food Sources
• Potassium - fish, meat, bananas, citrus fruit
and milk
• Iodine (trace mineral) - saltwater seafood,
iodized salt, most foods of animal origin
• Zinc (trace mineral) - seafood, meat, eggs,
poultry, milk, and whole grains
• Iron (trace mineral) - liver, kidney, heart, lean
meats, egg yolks, nuts, dried fruits, whole
grain and enriched breads and cereals,
legumes
Impact of Nutrient Levels in
the Diet
Too Much/Not Enough
Too Much
Not Enough
Fats
•Heart disease •Loss of weight,
loss of energy
•High blood
pressure
•Stored as body
fat
Proteins
•Converted and
stored as fat
•Large doses of
amino acid
supplements
can be toxic;
promote cancer
•Poor muscle
development
•Lower
resistance to
infection
•Kwashiorkor
Too Much
Not Enough
Vitamin A
•Excess unlikely
•Fatigue,
headaches,
nausea, stunted
growth in
children
•Eyes sensitive
to light
•Night
blindness
•Stunted growth
Vitamin D
•Weight loss
•Kidney stones
•Lung damage
•Deafness
•Rickets
•Body will not
use calcium
and
phosphorous
properly
Too Much
Not Enough
Vitamin C
•Diarrhea,
kidney and
bladder
infections
•Weakness,
bleeding gums,
bruising,
appetite and
weight loss
Calcium
•Kidney stones
•Osteoporosis,
poorly formed
bones and
teeth, high
blood pressure
Too Much
Not Enough
Sodium,
Chlorine,
Potassium
•High blood
pressure
•Edema
(swelling)
•Fainting
•Vomiting
•Water balance
is upset
Iodine
•Unknown
Goiter
Too Much
Not Enough
Iron
•Liver damage
•Constipation
•Iron deficiency
anemia
•Fatigue
•Weakness
Water
•Not a health
•Dehydration
hazard
•Dry mouth
•Water is lost
•Fatigue
through
elimination and
perspiration