Download Introduction to Nutrition

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.
 200 Calories
110
Calories
180
Calories
375
Calories
375
Calories
90
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